Potatoes

It is said that potatoes are the ONE food you could eat if you had NOTHING else and get almost ALL the nutrition your body needs.

Potatoes are a nutritious, healthy food that are rich in vitamins A, C, & B-complex and minerals such as manganese, iron, magnesium, copper, and potassium. Potatoes contain an antioxidant called quercetin which has anti-cancer and cardio-protective properties as well as a storage protein called patatin which has been shown to exhibit activity against disease causing free radicals.

Potatoes are an excellent source of B6, a vitamin which is essential for the formation of almost every new cell in the body. Vitamin B6 also is a vital component for the neurological system and for the creation of amines which are neurotransmitters that send messages from one nerve to the next. This makes potatoes an important food for those who are heavy thinkers and those recovering from stress damage and adrenal exhaustion. They are also particularly beneficial for depression, insomnia, sleep disorders, brain fog, and stress related illnesses.

Potatoes are also known to be good for promoting cardiovascular health and are highly beneficial for reducing the risk of heart attack, stroke, atherosclerosis, and COPD. Potatoes themselves are virtually fat-free and packed with dietary fiber which helps to prevent constipation and protect the colon from polyps and cancer. Their high fiber content also helps to lower blood LDL cholesterol and keep blood sugar levels stable and within normal range.

Cooked potatoes are very healthy and if you boil the water FIRST, it will ensure that they retain their vitamins and minerals and remain a strongly alkaline, healing food.

HEALTH BENEFITS

1) Bone Health

The iron, phosphorous, calcium, magnesium and zinc in potatoes all contribute to the building and maintaining of bone structure and strength.

Iron and zinc play crucial roles in the production and maturation of collagen. Though phosphorus and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization - consumption of too much phosphorus with too little calcium intake can result in bone loss.

2) Blood Pressure

Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation.

In addition, potassium, calcium and magnesium (all present in the humble potato) have been found naturally to decrease blood pressure.

3) Heart Health

The potato's fiber, potassium, vitamin C and vitamin B-6 content, coupled with its lack of cholesterol, all support heart health.

Potatoes contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease. In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared to those who consumed less potassium (about 1000 mg per day).5

Vitamin B-6 prevents the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.

4) Inflammation

Choline is a very important and versatile nutrient in potatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

5) Cancer

Potatoes contain folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

Fiber intake from fruits and vegetables like potatoes are associated with a lowered risk of colorectal cancer. Vitamin C and quercetin function as powerful antioxidants that help protect cells against free radical damage.

6) Digestion And Regularity

Because of their fiber content, potatoes help to prevent constipation and promote regularity for a healthy digestive tract.

7) Weight Management and Satiety

Dietary fibers are commonly recognized as important factors in weight management and loss by functioning as “bulking agents” in the digestive system. These compounds increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake.

8) Metabolism

Potatoes are a great source of vitamin B-6, which plays a vital role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids. These smaller compounds are more easily utilized for energy within the body.

9) Skin

Collagen, the skin's support system, relies on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke. Vitamin C also promotes collagen's ability to smooth wrinkles and improve overall skin texture.

DO POTATOES MAKE YOU FAT?

Research has demonstrated that people can incorporate potatoes into their diet and still lose weight. Researchers studied 86 overweight women and men over twelve weeks to determine how a reduced calorie diet with the addition of potatoes affected weight loss. The individuals were randomly allocated to 3 groups and each one had a diet that included 5 to 7 helpings of potatoes each week. The outcomes showed that all 3 groups lost weight.

The soluble fiber in potatoes can also help with weight loss by providing a longer feeling of fullness.

It is what you put ON the potato that can make you fat….butter, cheese, sour cream, etc.

NUTRITIONAL VALUE OF POTATOES PER 100G:

• How many calories in a potato – 77
• How much protein in a potato – 2g
• How many carbs in a potato – 17g
• What is the fat content of a potato – 0.1g

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Pomegranates

Pomegranates are one of the healthiest and most healing fruits available today. They are rich in vitamin C, K, B-complex and minerals such as copper, calcium, and potassium. Pomegranates are an excellent weight loss food and also benefit the body by boosting the immune system, improving circulation, and offering protection from cancer and Alzheimer’s disease.

Pomegranates are packed with antioxidants and particularly one called Punicalagin which has been shown to effectively reduce the risks of heart disease by scavenging harmful free radicals from the body. Punicalagin also has potent anti-microbial properties making pomegranates fantastic in warding off bacterial and viral infections.

Pomegranates act like a natural aspirin in the body and help to prevent blood clots. Pomegranates are also the perfect “brain food” as they help to increase cognitive function and memory recall. Pomegranates are also great for joints and may help to prevent cartilage deterioration making them essential for the prevention of osteoarthritis.

Pomegranates contain powerful anti-inflammatory compounds which makes them a highly beneficial food for those with autoimmune disorders such as fibromyalgia, COPD, bursitis, Lyme disease, rheumatoid arthritis, Chronic Fatigue Syndrome, and lupus. Consuming pomegranates or their juice daily has been shown to effectively protect against diabetes, lymphoma, urinary tract infections, and breast, colon, lung, and prostate cancer.

Pomegranate has also been shown to keep PSA levels stable in men thereby reducing the need for further treatments such as hormone therapy or chemotherapy. Pomegranates have also been shown to help lower LDL (bad) cholesterol and raise HDL (good) cholesterol as well as lowering systolic blood pressure for those who need it.

Pomegranate is excellent for dental health and has been shown to naturally prevent dental plaque and gum disease. Pomegranate seed oil is an excellent source of essential fatty acids and can be taken internally or applied topically to the skin to help improve skin elasticity, skin tone, and skin conditions such as eczema, psoriasis, and sunburn. It is also excellent for revitalizing hair and protecting it from damage.

HEALTH BENEFITS

Stomach Disorders

Pomegranate peel, bark and leaves are used to calm disorders of the stomach or the diarrhea caused by any kind of digestive problems. Drinking tea made from the leaves of this fruit also helps in curing your digestive problems. Pomegranate juice is also used for handling problems like dysentery and cholera.

Heart Problems

Regular intake of pomegranates can maintain good flow of the blood in the body. Because of this property, it subsequently decreases the risk of heart attacks and strokes. The antioxidant components that are contained in this fruit help to keep the bad cholesterol from gaining any significant presence and thus keeps the arteries clear of any clots. The clots are clear because pomegranates have the ability to make the blood thinner.

Cancer

Pomegranates contain high levels of antioxidants called flavonoids. These flavonoids are known to be effective in counteracting various cancer radials. People that face high risk of prostate and breast cancer should start drinking the juice of this fruit, as it will help them to reduce the risk of developing cancer. Regular consumption of pomegranates can reduce the PSA levels in the body and aid in the fight against existing cancer cells in the body.

Dental Care

One of the best benefits of pomegranates is its antibacterial and antiviral properties, helps to reduce the effects of dental plaque and protects against various oral diseases.

Osteoarthritis

Pomegranates help reduce illnesses of many forms, including atherosclerosis and osteoarthritis. The damages that are caused due to the thickening and hardening of the arterial walls and in the cartilage and joints can be cured by eating this fruit. Also, pomegranates are capable of preventing the creation of enzymes that are responsible for breaking down connective tissues within the body.

Anemia

Healthy blood flow can be maintained in the body by consuming this fruit in any form. Pomegranate supplies iron to the blood, thus helping to reduce symptoms of anemia, including exhaustion, dizziness, weakness, and hearing loss.

Diabetes

For diabetic patients, eating pomegranates can reduce the risk of various coronary diseases. Along with this, there is a reduction in the hardening of the arteries, which can inhibit the development of various heart diseases.

Pomegranates, their seeds, and juice can all be found at the supermarket or your local health food store.

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Plums

PLUMS are a sweet, juicy, low-calorie fruit that are a powerhouse in vitamins, minerals, antioxidants, and phytonutrients. Plums are an excellent source of Vitamin A, C, B-6, & K. Plums are also rich in minerals such as copper, iron, manganese, potassium, phosphorous, and magnesium. The magnesium in plums works as a natural tranquilizer which can sooth your nerves and also work as a catalyst to reinstate your natural REM sleep.

Some of the benefits from eating plums on a regular basis include improved vision, radiant skin, healthy brain functioning, regulated digestive tract, reduced inflammation, resistance against colds and infections, and improved metabolism.

PROTECT YOUR HEART

One medium-sized fresh plum contains 113 mg of potassium, a mineral that helps manage high blood pressure and reduce stroke risk. If that isn’t heartwarming enough, the reddish-blue pigment in some plums, called anthocyanins, may protect against cancer by mopping up harmful free radicals.

KEEP YOUR BOWELS REGULAR

Dried plums—a.k.a. prunes—are a tried-and-true way to help your bowel do its work (each prune has one gram of fiber). Eat them as is, or make a batch of softened prunes to keep in the fridge to have with a fruit meal: Soak a few handfuls of prunes in freshly boiled water, cool and store in a covered jar in the fridge.

LOWER BLOOD SUGAR

According to the Dietitians of Canada, plums rank low on the glycemic index, which means eating them can help you control your blood sugar and reduce the risk of type 2 diabetes.

BOOST BONE HEALTH

Researchers from Florida State and Oklahoma State universities tested two groups of postmenopausal women over the span of 12 months for bone density. One group ate 100 grams of prunes per day (about 10 prunes); the other ate 100 grams of dried apples. Both groups took calcium and vitamin D supplements. The findings indicated that the prune group had substantially higher bone mineral density in the spine and forearms.

IMPROVE YOUR MEMORY

Did you know that eating three to four antioxidant-rich prunes a day can help neutralize cell-damaging free radicals that affect your memory?

Plums are especially good for digestive disorders such as IBS, gastritis, and constipation. They are also excellent for autoimmune diseases such as chronic fatigue syndrome, rheumatoid arthritis, COPD, fibromyalgia, raynaud’s, cardiopathy, lupus, vertigo, and colitis.

For best flavor, wait until the plum has fully ripened and is very soft to the touch. Plums come in a variety of colors from dark purple to yellow and red and can range from sugary sweet to tart and rich. They are excellent!

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Pistachios

Pistachios are one of the healthiest nuts available due to their high content of protein, calcium, iron, copper, oleic acids, and antioxidants such as vitamins A & E.

Pistachios contain less fat than most other nuts and are inclined to be alkaline-forming which is essential in healing illnesses and disease.

Pistachios are incredibly nourishing for the blood as well as the immune system, cardiovascular system, muscular system, and nervous system. They are also an excellent weight loss aid. Just one handful a day can help to curb your appetite and keep you energized throughout the day.

Pistachios are known to help lower lipids and lipoproteins in the blood which ultimately helps to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Raw pistachios are highly beneficial for constipation, dry skin, and for toning the liver and kidneys. Pistachios can help to prevent coronary artery disease, strokes, infections, memory loss, type 2 diabetes, insomnia, neurological disorders, skin cancer, and macular degeneration.

HEALTH BENEFITS

                                                                                

1. Loaded With Nutrients

Pistachios are very nutritious, with a one-ounce (28-gram) serving of about 49 pistachios containing the following:

• Calories: 156
• Carbs: 8 grams
• Fiber: 3 grams
• Protein: 6 grams
• Fat: 12 grams (90% are healthy fats)
• Potassium: 8% of the RDI
• Phosphorus: 14% of the RDI
• Vitamin B6: 24% of the RDI
• Thiamin: 16% of the RDI
• Copper: 18% of the RDI
• Manganese: 17% of the RDI

Pistachios are high in protein, fiber and antioxidants. They also have several other important nutrients, including vitamin B6 and potassium.

2. High in Antioxidants

Pistachios are among the most antioxidant-rich nuts around. They're high in lutein and zeaxanthin, both of which promote eye health.

3. Low in Calories Yet High in Protein

Pistachios have fewer calories and more protein than most other nuts. Also, their essential amino acid content is higher than any other nut.

4. May Help You Lose Weight

Eating pistachio nuts may aid weight loss. In-shell pistachios are especially beneficial, as they promote mindful eating.

5. Promote Healthy Gut Bacteria

Pistachios are high in fiber, which is good for your gut bacteria. Eating pistachios may increase the number of bacteria that produce beneficial short-chain fatty acids like butyrate.

6. May Lower Cholesterol and Blood Pressure

Studies show that eating pistachios may help lower blood cholesterol. It may also lower blood pressure more than other nuts.

7. May Benefit Your Blood Vessels

Pistachio nuts may play an important role in promoting blood vessel health. That's because they are rich in L-arginine, which, when converted to nitric oxide, helps dilate your blood vessels.

8. May Help Lower Blood Sugar

Pistachios have a low glycemic index, which might promote lower blood sugar levels.

9. Delicious and Fun to Eat

Pistachios can be enjoyed in a variety of ways. Pistachios can be used in baking and cooking, adding a green or purple color to various dishes.

For ultimate health benefits, choose raw, unsalted nuts that are natural in color (meaning no red or green dye). Pistachio nut oil is also excellent for revitalizing and nourishing the skin and is excellent for massage therapy.

Consider finding more ways to incorporate this healthy nut into your regular diet. Pistachios work great with salads, trail mix, and even fresh pesto!

Try this pistachio pesto recipe that has multiple heart healthy and healing ingredients:

Pistachio Pesto

1 ½ c. basil, fresh

½ c. cilantro

1 c. shelled pistachio nuts

2 -3 cloves garlic

¼ c. olive oil or pistachio oil

1-2 t. lemon juice, fresh

Salt, pinch

Place all ingredients in a food processor or blender, and pulse until smooth.

Pistachio Pesto is a delicious dip, spread, or topping for steamed veggies, baked potatoes, rice, pasta, or crackers.

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Pineapple

Pineapple is known to be very effective in curing constipation and irregular bowel movements. This is because; it is rich in fiber, which makes bowel movements regular and efficient.

For any kind of morning sickness, motion sickness, or nausea, drink pineapple juice. It works effectively in getting rid of nausea and vomiting sensations.

It has virtually no fat and cholesterol and is loaded with essential nutrients and vitamins that are needed by the body for overall growth and development.

The juice from fresh pineapple can be used to relieve bronchitis, diphtheria, and chest congestion. Not only does it have enough amounts of Vitamin C, but it also contains an enzyme called bromelain (an extract from the stem of pineapples), which is known to dissolve and loosen up mucus. It is the bromelain present in pineapple which helps in loosening the mucus.

Bromelain has anti-inflammatory properties, which benefits the internal organs, accelerates the recovery from internal injuries, and reduces swelling. Pineapple also reduces 'ulcerative colitis'.

Pineapple is very effective in fighting viruses, which spreads cold and cough. If you are infected with the ailment, intake of fresh pineapple juice can help you recover quickly.

Pineapple is effective in getting rid of intestinal worms and also keeps the intestines and kidneys clean. It is effective in flushing out the toxins from the body, thus making the body metabolism strong.

Pineapples are very rich in manganese; manganese is required for the growth of healthy bones and tissues.

Pineapples are rich in Vitamin C and thus, help prevent gum disease and also prevent the formation of plaque, consequently keeping the teeth healthy.

Pineapple discourages blood clot development, which makes it a valuable diet for frequent fliers and those who are at a risk of forming blood clots in their bodies.

Effective in preventing macular degeneration, pineapple reduces the risk of getting affected by this disease. Macular degeneration causes vision loss in adults, mainly due to the damage of retina when the reading, doing daily chores, and recognizing faces become difficult.

Regular intake of pineapple reduces the risk of hypertension as it contains sodium and potassium. Including potassium and sodium in the diet lowers the blood pressure in the body.

Consumption of pineapple improves the elasticity of the skin apart from improving skin hydration and removing dead and damaged cells.

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