Health benefit of Potato

Health benefit of Potato

Potato is one of the most essential vegetable in our kitchen. Today we discuss about nutrition value & health benefit of potato.Potato is full of Vitamin C, Vitamin B6, Fiber, and it’s also full of Potassium, iron, and also provide magnesium, zinc.It is help to fight many diseases

Blood Pressure:

Potato is a good source of potassium (more than a banana!)

Potassium is a mineral that is part of everybody cell. It helps regulate fluids and mineral balance in and out of cells and in doing so, helps maintain normal blood pressure.

Helpful for Heart:

Potato is rich of potassium, Vitamin C, Vitamin B6, Fiber, and low Cholesterol, is support your healthy heart.

Healthy Skin:

Potato is a good source of Vitamin C, it’s an essential nutrient in our body, and it works as an antioxidant in our body. It protect our skin form Sun, & Pollution, ‘Vitamin C’ also promotes collagen’s ability to smooth wrinkles and improve overall Skin texture.

Metabolism:

Potato is full of Vitamin B6, which breaking down carbohydrates & proteins into glucose and amino acid. Those compounds are utilized for energy in the body.

Weight Loss:

A medium size Potato contributes 2 grams of fiber or 8% of daily value per serving. Fiber may help in weight loss.

Healthy Bone:

Calcium, iron phosphorous, magnesium & zinc are to be help the building & maintenance of bone structure & strength.

Help to Digestion:

The fiber contents help for digestion.

See the table below for in depth analysis of nutrients: Potatoes, flesh and skin, all varieties, Nutritive value per 100 g. (Source: USDA National Nutrient data base)
Principle	Nutrient Value	Percentage of RDA
Energy	77 Kcal	4%
Carbohydrates	17.49 g	13%
Protein	2.05 g	4%
Total Fat	0.10 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.1 g	5%
Vitamins
Folates	15 mcg	4%
Niacin	1.061 mg	6%
Pantothenic acid	0.279 mg	6%
Pyridoxine	0.298 mg	23%
Riboflavin	0.032 mg	2.5%
Thiamin	0.081 mg	7%
Vitamin A	2 IU	<1%
Vitamin C	19.7 mg	33%
Vitamin K	2 mcg	2%
Electrolytes
Sodium	6 mg	0.4%
Potassium	425 mg	9%
Minerals
Calcium	12 mg	1%
Iron	0.81 mg	10%
Magnesium	23 mg	6%
Manganese	0.141mg	6%
Phosphorus	57 mg	8%
Zinc	0.30 mg	3%
Phyto-nutrients
Carotene-ß	4 mcg	--
Crypto-xanthin-ß	0 mcg	--
Lutein-zeaxanthin	21 mcg	--

Health Benefit of Blue berries

Health Benefit of Berries

People did not know about the nutrition value of Berries, and its effect on our body.  We discuss about it. Berries are various type like strawberries, Blueberries, Blackberries etc.

Researcher says Blue Berries is the top of all berries, because of its nutrition value. it is low in calories, and high in fiber, vitamin C & vitamin K.

We discuss about Blue berries:

Blue berries are the highest contain of antioxidant (20 types aprox.) of the other fruit & vegetables which are commonly used. It is also contained in Fiber, Vitamin C, Vitamin K, and Manganese etc.

It’s good for our health, like

Sharp Memory:

Blueberries are packed with antioxidants, called anthocyanins that may help keep memory sharp

Protect cancer

Oxidative DNA damage is part of everyday life. It is said to occur tens of thousands of times per day, in every single cell in the body. It’s development of diseases like cancer. Blueberries are high in antioxidants; Blueberry can protect against DNA damage, a leading driver of aging and cancer.

Control Blood Pressure

Regular blueberry intake has been shown to lower blood pressure.

Protect Cholesterol

 The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL

Protect Heart Disease

The antioxidants in blueberries have been shown to protect LDL lipoproteins (the “bad” cholesterol) from oxidative damage, a crucial step in the pathway towards heart disease. Regular blueberry consumption can help prevent heart attacks.

Benefit Of Diabetic                                                          

Research suggests that anthocyanins in blueberries can have beneficial effects on insulin sensitivity and glucose metabolism. Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes,

Help to fight Urinary tract Infections

Blueberries contain substances that can prevent certain bacteria from binding to the wall of the urinary bladder. This may be useful in preventing urinary tract infections.

Protect Bone

Polyphenols may also help preserve bone density after menopause .Our bones are constantly “turning over”—breaking down and building back up. After menopause, when estrogen levels plummet, bone breakdown outpaces bone formation, and the result is bone loss, a risk factor for osteoporosis. Blue berries every day for three months significantly increased their bone density. 

Health benefit of Mango fruit

Today discuss about the health benefit of Mango fruit

Mango fruit is called “The king of the Fruit”. It is the nutritionally rich fruits with unique flavor, fragrance, taste, and heath promoting qualities.

Mango fruit is an excellent source of vitamin –A and flavonoids like β-carotene, α carotene. And β – cryptoxanthin. 100g of fresh fruit provides 765 IU or 25% of recommended daily levels of vitamin -A.

10 g Fresh mango is provides156 mg of Potassium and 2 mg of Sodium. Potassium is an important component s of cell and body fluids that helps controlling heart rate and blood pressure.

It is also an excellent source of vitamin - B6 (pyridoxine), vitamin –C and vitamin –E. Vitamin –B6 or pyridoxine required for GABA hormone production within the brain. It is also controls homocysteine levels within the blood. Which may otherwise be harmful to blood vessels resulting in coronary artery disease, and stroke?

 Mango controls blood pressure

Fresh Mango is a good source of potassium 100 g fruit provides 156 mg of potassium while just 2mg of sodium. It is regulates the blood pressure and fluid mechanism in the body. It also solves the problems of diabetes. Its leaf liquor is good for diabetic patients.

Mangoes for glowing & shining skin

Mangoes are rich in Vitamin A which makes the skin soft and shining. When the pulp of mango is rubbed over the skin, it makes your complexion fair and maintains the moisture and make the skin glow.

Mango reduces the risk of cancer

Mangoes contain polyphenol compounds as well as quercetin, isoquercitrin, astragal in, fisetin, gallic acid and methylgallat, all are useful in reducing the risk for different types of cancer.

Mango enhances sex urge

The fruit is rich in Vitamin E, which invigorates the hormonal mechanism and improves sex stamina. It is also full of energy so gives extra advantage.

Mangoes good for pregnancy

Mango is useful fruit for pregnant women as it contain good amount of iron that enables to maintain the HB level and proper oxygen flow. It is suggested that problems during menstruation. Mango relaxes the muscles and prevents abortion due to presence of calcium and magnesium.

Mango is good for Heart Diseases

Mangoes contain Beta-carotene, Vitamin E, Potassium and Selenium. All these are effective in making your heart healthy; especially the beta-carotene, which is useful for the cardiac patients. Potassium makes your heart, nerves and muscles to work properly. Mangoes also develop the immune system because vitamin C stimulates White Blood Corpuscles s to work more efficiently thereby destroy the bacteria and germs.

Mango aid digestion

Mango is full of digestive enzymes like magneferin, katechol oxidase and lactase and helps to overcome the problems   related with digestion.  It has enough fibre that eases acidity and constipation. It acts like a cleanser for stomach and intestines.  It also strengthens the liver.

Mango for weight gain

When mango is taken with milk, it helps to gain weight and also the source of energy.

 Mangoes for eyesight

The mineral, vitamins and minerals like Vitamin A, C and E are adequately present in Mangoes. It also contains flavonoids, Beta-carotene, alpha-carotene, and beta-cryptoxanthin.  All these help to keep your eyes healthy, enhance your vision and prevent from various eye diseases.

See the table below for in depth analysis of nutrients: Mango fruit , fresh, Nutrition Value per 100 g. (Source: USDA National Nutrient data base)
Principle	Nutrient Value	Percentage of RDA
Energy	70 Kcal	3.5%
Carbohydrates	17 g	13%
Protein	0.5 g	1%
Total Fat	0.27 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	1.80 g	4.5%
Vitamins
Folates	14 µg	3.5%
Niacin	0.584 mg	3.5%
Pantothenic acid	0.160 mg	1%
Pyridoxine (vit B-6)	0.134 mg	10%
Riboflavin	0.057 mg	4%
Thiamin	0.058 mg	5%
Vitamin C	27.7 mg	46%
Vitamin A	765 IU	25.5%
Vitamin E	1.12 mg	7.5%
Vitamin K	4.2 µg	3.5%
Electrolytes
Sodium	2 mg	0%
Potassium	156 mg	3%
Minerals
Calcium	10 mg	1%
Copper	0.110 mg	12%
Iron	0.13 mg	1.5%
Magnesium	9 mg	2%
Manganese	0.027 mg	1%
Zinc	0.04 mg	0%
Phyto-nutrients
Carotene-ß	445 µg	--
Carotene-α	17 µg	--
Crypto-xanthin-ß	11 µg	--
Lutein-zeaxanthin	0 µg	--
Lycopene	0 µg	--