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HEALTH BENEFITS OF BANANAS 🍌

5. Bananas can aid digestion and help beat gastrointestinal issues

A medium sized banana will provide about 10-12% of your daily fibre needs. Singapore’s Health Promotion Board recommends a daily dietary fibre intake of 20g for women and 26g for men.

Soluble and insoluble fibres play an important role in your health. Soluble fibre helps your body control your blood sugar level and get rid of fatty substances such as cholesterol. Insoluble fibre adds weight and softness to stools, making it easier for you to have regular bowel movements. This helps to keep your gut healthy and safe from harmful bacteria.

Bananas, especially newly-ripened ones, contain starch that does not digest (resistant starch) in your small intestine and is able to pass into the large intestine. Such bananas help you manage your weight better as you stay full for longer.

That said, bananas can help you beat gastrointestinal issues such as:

1) Constipation
2) Stomach ulcers
3) Heartburn

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HEALTH BENEFITS OF BANANAS 🍌

4. Potassium in bananas is good for your heart health and blood pressure.

A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs.

Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low sodium and high potassium combination helps to control high blood pressure.

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HEALTH BENEFITS OF BANANAS 🍌

3. Manganese in bananas is good for your skin

One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen and protects your skin and other cells against free radical damage.

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HEALTH BENEFITS OF BANANAS 🍌

2. Bananas are respectable sources of vitamin C

You may not associate bananas with vitamin C but a medium-sized banana will provide about 10% of your daily vitamin C needs.

Vitamin C helps:

a) Protect your body against cell and tissue damage
b) Help your body absorb iron better
c) Assist your body produce collagen - the protein which holds your skin, bones and body together
d) Support brain health by producing serotonin, a hormone that affects our sleep cycle, moods, and experiences of stress a​nd pain.

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HEALTH BENEFITS OF BANANAS 🍌

​​1. ​Bananas are one of the best fruit sources of vitamin B6​

Vitamin B6 from bananas is easily absorbed by your body and a medium-sized banana can provide about a quarter of your daily vitamin B6 needs.

Vitamin B6 helps your body:

i. Produce red blood cells.
ii. Metabolize carbohydrates and fats, turning them into energy.
iii. Metabolize amino acids.
iv. Remove unwanted chemicals from your liver and kidneys.
v. Maintain a healthy nervous system.

Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.

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Do you know that a glass of pineapple peel and ginger is good for the body?
The pineapple peel is rich in vitaminC, which can build the immunity of the body, fight bacteria, help with cough, also be a teeth & bone strengthener.
Get pineapple peel and ginger into a pot, add water, cook to a boiling point, sieve & allow to cool. Then enjoy a glass of pineapple peel & ginger Tea for better health.

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HEALTH BENEFITS OF SWEET POTATOES 🍠

Written by Erica Julson, MS, RDN, CLT

Sweet potatoes are sweet, starchy root vegetables that are grown worldwide.
They come in a variety of sizes and colors including orange, white, and purple and are rich in vitamins, minerals, antioxidants, and fiber.
Not to mention, they provide a number of health benefits and are easy to add to your diet.

Here are 6 surprising health benefits of sweet potatoes.

1. HIGHLY NUTRITIOUS

Sweet potatoes are a great source of fiber, vitamins, and minerals.
One cup (200 grams) of baked sweet potato with skin provides:

Calories: 180
Carbs: 41.4 grams
Protein: 4 grams
Fat: 0.3 grams
Fiber: 6.6 grams
Vitamin A: 769% of the
Daily Value (DV)
Vitamin C: 65% of the DV
Manganese: 50% of the DV
Vitamin B6: 29% of the DV
Potassium: 27% of the DV
Pantothenic acid: 18% of the DV
Copper: 16% of the DV
Niacin: 15% of the DV
In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals.

Free radicals are unstable molecules that can damage DNA and trigger inflammation.
Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Therefore, eating antioxidant-rich foods is good for your health.

2. PROMOTE GUT HEALTH

The fiber and antioxidants in sweet potatoes are advantageous to gut health.
Sweet potatoes contain two types of fiber: soluble and insoluble.
Your body cannot digest either type. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits.
Certain types of soluble fiber — known as viscous fibers — absorb water and soften your stool. On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk.
Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong.
Fiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements.
The antioxidants in sweet potatoes may provide gut benefits as well.
Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species.
Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea.

3. MAY HAVE CANCER-FIGHTING PROPERTIES

Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers.
Anthocyanins — a group of antioxidants found in purple sweet potatoes — have been found to slow the growth of certain types of cancer cells in test-tube studies, including those of the bladder, colon, stomach, and breast.
Similarly, mice fed diets rich in purple sweet potatoes showed lower rates of early-stage colon cancer — suggesting that the anthocyanins in the potatoes may have a protective effect.
Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies.
However, studies have yet to test these effects in humans.

4. SUPPORT HEALTHY VISION

Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color.
In fact, one cup (200 grams) of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day.
Beta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes.
Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition.
Purple sweet potatoes also seem to have vision benefits.
Test-tube studies have found that the anthocyanins they provide can protect eye cells from damage, which may be significant to overall eye health.

5. MAY ENHANCE BRAIN FUNCTION

Consuming purple sweet potatoes may improve brain function.
Animal studies have found that the anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage.
Supplementing with anthocyanin-rich sweet potato extract has been shown to improve learning and memory in mice, possibly due to its antioxidant properties.
No studies have been done to test these effects in humans, but in general, diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia.

6. MAY SUPPORT YOUR IMMUNE SYSTEM

Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body.
Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity.
It’s also key for maintaining healthy mucous membranes, especially in the lining of your gut.
The gut is where your body is exposed to many potential disease-causing pathogens. Therefore, a healthy gut is an important part of a healthy immune system.
Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats.
No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency.

HOW TO ADD THEM TO YOUR DIET

Sweet potatoes are very easy to add to your diet.

They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked.
Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes.
Some popular ways to enjoy sweet potatoes include:

Sweet potato chips: P*eled, thinly
sliced, and baked or fried.
Sweet potato fries: P*eled, cut into
wedges or matchsticks, and baked or fried.
Sweet potato toast: Cut into thin
slices, toasted, and topped with ingredients like nut butter or avocado.
Mashed sweet potatoes: P*eled, boiled,
and mashed with milk and seasoning.
Baked sweet potatoes: Baked whole in
the oven until fork-tender.
Sweet potato hash: P*eled, diced,
and cooked with onion in a pan.
Spiralized sweet potatoes: Cut into
spirals, sautéed, and sauced.
In baked goods: Sweet potato puree adds moisturewithout fat.
Preparing sweet potatoes with a little fat — such as coconut oil, olive oil, or avocado — can help boost the absorption of beta-carotene since it’s a fat-soluble nutrient.
Although cooking sweet potatoes slightly reduces their beta-carotene content, they still retain at least 70% of this nutrient and are considered an excellent source.

THE BOTTOM LINE

Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors.
They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain.
They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system.
Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people

brings to you today, CUCUMBER 🥒

WHAT ARE CUCUMBERS?
Cucumbers are popular long, lean, and green garden vegetables. Technically, they’re fruits from the same family as watermelons and pumpkins, but most people consider them veggies.
Cucumbers are native to India, have a slight melon-like taste, and sometimes can be slightly bitter.

CUCUMBER TYPES

There are two main types:


Slicing cucumbers are eaten fresh, often in a salad. They can be 12 inches or longer and usually have smooth skin. There are "burpless" varieties that have less of a plant compound called cucurbitacin. That gives them a milder taste, and it may make you burp less after you eat them. You may also hear them called “seedless cucumbers” or “European cucumbers.”


Pickling cucumbers are much smaller and are the type used to make pickles. They can be 3-7 inches long, and they typically have bumps or spines on their skin.

NUTRITIONAL BENEFITS OF CUCUMBER

A serving of cucumber -- one-half a cup -- is about 8 calories. They have small amounts of vitamin K and vitamin A and are about 95% water. They also have several phytonutrients (plant chemicals) called lignans.
One medium unpeeled, raw cucumber has the following:

Calories: 30
Total fat: 0 grams
Carbs: 6 grams
Protein: 3 grams
Fiber: 2 grams
Vitamin C: 10% of the recommended daily value (DV)
Vitamin K: 57% of the DV
Magnesium: 9% of the DV
Potassium: 12% of the DV
Manganese: 9% of the DV

HEALTH BENEFITS OF CUCUMBER

All that water in cucumbers can help keep you hydrated. Plus, the fiber boost they give you helps you stay regular and avoid constipation.
The vitamin K helps blood clot and keep your bones healthy. Vitamin A has many jobs, like helping with vision, the immune system, and reproduction. It also makes sure organs like your heart, lungs, and kidneys work the way they should.
The lignans may help prevent osteoporosis, heart disease, and some cancers.
Antioxidants such as beta carotene in cucumbers can help fight free radicals in your body, unpaired electrons that damage cells and can lead to disease.
Cucumbers may also have health benefits outside your body. Putting them on your skin may help ease sunburn pain, swelling, and damaged skin. That's why people sometimes put a slice or two under their eyes, hoping to shrink bags and ease puffiness.

RISKS OF CUCUMBER

There are few risks to eating cucumbers. One concern may be the pesticides growers use on them. Before you eat them, peel the skin off or wash it in warm running water. That’ll make sure your cucumber is safe to enjoy.
Cucumbers come with a natural wax on their skin. Washing cucumbers after picking them takes away that wax, so producers add a synthetic wax back on before sending them to grocery stores. The wax helps them stay shelf stable longer, but it also holds onto germs. The wax itself isn’t harmful, but peeling the skin before you eat the cucumber can lower the risk of contamination. However, the skin is where most of the nutrients live. A better option may be to buy organic and wash your cukes well before enjoying.

HOW TO PREPARE AND STORE CUCUMBERS

Most people wash, slice, and toss their cucumbers into a salad. Before you do, you may want to soak them in salt water first. That will lower the amount of water in them and keep the cucumbers from making your salad dressing watery.
You can eat the peel of a cucumber. In fact, it will add fiber and vitamin A to your diet. Just be sure to wash the cucumber first.
When you shop for cucumbers, skip ones that are yellow, puffy, or have sunk-in areas, bulges, or wrinkled ends. Those overripe cucumbers won't taste great. Instead, look for bright, firm, medium to dark-green, slender cucumbers. Any bruises or dark spots are signs of decay.
Store cucumbers unpeeled in your refrigerator's crisper drawer. If they have a wax coating that gives them a shiny look, use them within a week. If they don't have a wax coating, use them sooner. Don't keep them out at room temperature long, or they will become soft and limp.

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HEALTH BENEFITS OF IRISH POTATOES

Potatoes helps renew cells, movement, digestion and brain development.
Irish potatoes act as a rich source of carbohydrates and fibre.
It is an ideal choice for people dieting as it offers enough energy for your body without making you add weight.

1. IMPROVES GUT HEALTH

An Irish potato can give you 12% of the fibre you need which helps to promote your gut health. It also has higher levels of dietary fibre that makes it a perfect choice to improve your digestion and regularize your bowel movements.
Irish potatoes also protect your body from developing colon cancer.

2. IRISH POTATO HELPS FACILITATE DIGESTION

Carbohydrates present in Irish potatoes help in quick and easy digestion. This makes it a good choice for babies and patients who face difficulty in digesting foods.

3. PREVENTS SCURVY

Irish potatoes are rich in Vitamin C which prevents deficiency diseases like scurvy. It also prevents the occurrence of other symptoms like cold, viral infections, bleeding gums and spongy inflamed gums.

4. CURES INFLAMMATION

Irish potatoes are rich in antioxidants, as it contains Vitamin C to repair the wear and tear of the body cells. It is very effective in dealing with both external and internal inflammation issues.
It also has Vitamin B6 and potassium to relieve the digestive system inflammation and inflamed intestines. Applying the juice of raw potatoes over inflammation can provide good relief.

5. LOWERS BLOOD PRESSURE

Irish potatoes have the ability to lower blood pressure levels thanks to its essential vitamins that can control stress, tension and anxiety.
The fibre found in potatoes lowers the level of cholesterol and promotes insulin production in your body. This, in turn, lowers the level of blood pressure in your body.

If you weren’t a lover of plantain before now, surely you’d make it one of your best food after reading this.
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PLANTAINS: NUTRITIONAL FACTS AND HEALTH BENEFITS

Overview

Plantains are the less sweet, starchier equivalent to the banana. Sweet bananas, sometimes called “dessert bananas” are much more popular in the United States and Europe, but plantains are an extremely important staple for people in tropical countries.
Unlike dessert bananas, plantains are almost always cooked before eating. In fact, they taste pretty awful raw, so don’t be tricked by their banana-like features.
Cooked plantains are nutritionally very similar to a potato, calorie-wise, but contain more of certain vitamins and minerals. They’re a rich source of fiber, vitamins A, C, and B-6, and the minerals magnesium and potassium.
This hidden superfood warrants its presence in your list of food items you’re sending in for purchase by DEEBLINK. Read on to learn why.

1. Nutritious

Plantains are rich sources of complex carbohydrates, vitamins, and minerals, and are easily digestible. As a staple food, plantains have been the main fare of millions of people for centuries.
Plantains are a poor source of protein and fat, so they only represent one part of a healthy, balanced diet — similar to many grains.

2. Digestive health

Fiber is important because it promotes bowel regularity. Fiber softens your stool and increases its overall size and weight.
Bulky stools are much easier to pass and therefore prevent constipation.
Eating a high-fiber diet may also reduce your risk of hemorrhoids and small pouches in your large intestine known as diverticular disease. Fiber also increases fullness, slows digestion, and may help manage cholesterol.

3. Weight management

Carbohydrates aren’t necessarily a bad thing for weight management like most people believe. The fiber and starch found in plantains are complex carbs.
Fiber and complex carbs are less processed and more slowly digested than the simple carbs found in processed foods. They keep you fuller and more satisfied for longer after a meal, which can mean less snacking on unhealthy foods.

4. High in antioxidants

Plantains contain a good amount of your daily recommended amount of vitamin C in a single cup. This vitamin acts as an antioxidant which may help boost your immune system.
As an antioxidant, it may protect your body against free radical damage that’s associated with aging, heart disease, and even some types of cancer.
Studies have found an inverse relationship between vitamin C intake and lung, breast, colon, stomach, esophagus, and other types of cancers.
People with cancer were also found to have lower blood plasma concentrations of vitamin C.

5. Good for your heart

The high amount of potassium found in plantains is essential for maintaining the cell and body fluids that control your heart rate and blood pressure.
The fiber in plantains also helps lower your cholesterol, which in turn keeps your heart functioning at its best.

6. Versatile (like a potato!)

You might commonly come across plantains fried and soaked in grease as a side dish in a restaurant, maybe even topped with sour cream. While they taste absolutely amazing, fried plantains aren’t exactly a healthy choice if fried in an unhealthy oil.
It’s better to think of plantains as a starchy vegetable or a substitute for potatoes. Their texture and mild flavor really shines when baked or grilled.
You can incorporate plantains as part of a meat or vegetarian-friendly stew or grill them alongside fish.
Plantains are an excellent option for gluten-free or paleo-friendly recipes, like paleo pancakes. If you’re feeling more adventurous, try ripe plantain arepas or boronía (mashed plantain and eggplant).

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9 REASONS YOU SHOULD EAT MORE BEANS BY RACHEL SWALIN

Beans may get a bad reputation for making people gassy, but that's no reason to cut them out of your diet. Experts recommend you consume up to 3 cups of the legumes a week because they are so good for your health. And the more you eat, the less likely you are to have tummy trouble. "People who eat beans on a consistent basis experience less gas and bloating than people who consume them less often," says Cynthia Sass, MPH, RD, Health's contributing nutrition editor and author of Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. You have so many varieties to choose from; black beans, navy beans, and kidney beans to name a few. Read on to find out why they're so good for your health.

1) BEANS PACK A LOT OF FIBRE

Fiber helps your body feel full, so you don't need to eat as much throughout the day. While current dietary guidelines recommend women get about 25 grams of fiber a day, many fall short. On average, women consume just 12.1 to 13.8 grams a day. Look to beans to help you reach your goal. Just a half cup of cooked navy beans contains nearly 10 grams of fiber. "The fiber in beans doesn't really break down," Sass says. That means it won't wear off much, even after you cook them. Plus, beans have fiber in both the skin and the flesh. "So when you make a white bean dip or black bean hummus, you're really using the whole bean," Sass says.

2) BEANS ARE GOOD FOR DIGESTION

Beans contain both soluble and insoluble fiber, so they work double to keep your digestive system running smoothly. The first slows down digestion, which gives you that full feeling, and the second helps prevent constipation. And beans aren't as bad for gas as you think. A study in the Nutrition Journal looked at the effects of pinto beans and black beans on the GI tract. Participants ate a half cup of either bean every day for three weeks. Though a little less than half reported increased flatulence in the first week, most of them felt it had dissipated by the third week. "People's concerns about excessive flatulence from eating beans may be exaggerated," the study concluded. Just be sure to drink lots of water—you need it to help all that fiber move through your GI tract, Sass says. Getty Images
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3) BEANS CAN HELP REGULATE BLOOD SUGAR

On top of being high in fiber, most beans also score low on the glycemic index, a ranking of foods based on how they affect blood sugar. "Because of the fiber and protein, the carbs in beans get absorbed at a slower rate over a longer period of time," Sass says. That helps keep your blood sugar steady—one reason beans are thought to help keep diabetes at bay. A study in the Archives of Internal Medicine even found that people with type 2 diabetes who consumed one cup of beans daily for three weeks were able to maintain a lower blood sugar and blood pressure than when they started the diet.

4) BEANS CAN HELP LOWER CHOLESTEROL

High levels of LDL cholesterol (the bad kind) can stick to the walls of your blood vessels, causing inflammation and plaque buildup. A healthy cardiovascular system starts with what you eat, and beans are one low-fat food you want on your team. "The soluble fiber in beans binds to cholesterol in the GI tract, which prevents it from being absorbed in the blood," Sass says. Even more reason to get in at least 3/4 cup every day: a study in the Canadian Medical Journal found that eating one serving of beans, peas, chickpeas, or lentils daily can reduce your LDL levels by 5% and your chances of developing cardiovascular disease by 5 to 6%.

5) BEANS ARE GOOD FOR YOUR HEART

A diet rich in beans is good news for your heart. "With every 1% reduction of total blood cholesterol, there is about a 2% reduction in the risk of heart attack," Sass says. Then there's their high fiber content. A study in the British Medical Journal looked at the relationship between fiber intake and heart disease as well as cardiovascular disease. Researchers found that getting in an additional 7 grams of fiber per day could significantly lower your risk of developing either condition by 9%. Beans are also good sources of potassium and magnesium, key minerals for your heart. Potassium naturally removes excess sodium and water from your system, which can reduce blood pressure, Sass says. Magnesium on the other hand aids in nerve function and blood pressure regulation, according to the National Institutes of Health.

6) BEANS CAN KEEP WEIGHT IN CHECK

In addition to belly-filling fiber, beans are loaded with protein, another nutrient that curbs cravings. "Because the protein and fiber in beans delay stomach emptying, you feel fuller longer and have a delayed return of hunger," Sass says. While many people turn to meat for their protein fix, most don't realize that beans are stocked with the nutrient too. A half cup of cooked black beans for example contains nearly 8 grams of protein. Even better, the low-fat nature of beans makes it easier for you to lose weight. A lot of that has to do with how beans get processed in your system. "In the GI tract, fiber fills you up, but it doesn't get digested and absorbed into the blood stream where it either has to be burned or stored," Sass says. More reason to make beans your superfood for weight loss.

7) BEANS ARE HIGH IN IRON

Iron deficiency is the most common nutritional deficiency in the United States and the leading cause of anemia, a condition where the body has a lower-than-normal red blood cell count. Current guidelines suggest women get about 18 milligrams of iron a day, but many fall short of that goal. Eating beans is one way to get started on boosting your iron intake: a half cup of cooked lentils for instance has 3.3 milligrams. However, because beans are a plant food, they contain non-heme iron, which isn't as readily absorbed as the heme iron you find in meat. For better absorption, it's recommended you eat beans with foods high in vitamin C. "Vitamin C gives non-heme iron a sizable boost, upping its absorption by six times," Sass says. "So pair beans with foods like bell peppers, broccoli, tomatoes, and citrus."

8) BEANS ARE A GOOD SOURCE OF B VITAMIN

In many bean varieties, you'll find thiamin, niacin, riboflavin, B6, and folate—B vitamins that help you convert food to energy, boost good cholesterol, and reduce inflammation, among other things. Research has shown that folate and B6 may be helpful for lowering your risk of cardiovascular disease, too. A Japanese study in Stroke found that higher consumption of folate and B6 was associated with fewer deaths from heart failure in men, plus fewer deaths from stroke, heart disease, and total cardiovascular events in women. While you can also get your intake of B vitamins from fish, whole grains, and veggies, adding beans to your diet is a great way to keep your body going strong.

9) REDUCE CANCER RISK

They may reduce cancer risk
Beans are rich in antioxidants, which protect against free radicals that could damage your cells and lead to cancer. Women who ate beans or lentils at least two times a week over 8 years were less likely to develop breast cancer than those who only ate them once a month or less in a study of more than 90,000 women published in the International Journal of Cancer. Another study in The Journal of Cancer Research found women who consumed four or more servings of legumes a week had a lower incidence of colore**al polyps, a precursor to both colon and re**al cancers. Other natural substances in beans could also play a part in fighting cancer. "One in particular called saponins has been shown to block the reproduction of cancer cells and slow the growth of tumors," Sass says. Just another reason to give beans more love.