HOW TO PREVENT CANCERS

New study found that daily consumption of a certain type of potato -- purple ones, that is --- can help lower blood pressure, without causing weight gain.
The research, conducted by Joe Vinson, a chemistry professor at the University of Scranton in Pennsylvania, tracked 18 overweight or obese, hypertensive subjects who either ate six to eight small purple potatoes, with skins, at both lunch and dinner (for a daily total of 218 calories), or had no potatoes as part of their "normal" diet for four weeks. Then the participants crossed over to the other regimen.

On average, diastolic blood pressure -- the bottom number in a blood pressure reading -- dropped by a statistically significant 4.3 percent and systolic blood pressure -- the top number in a blood pressure reading -- dropped by 3.5 percent.

While eating potatoes, most of the subjects -- even those on anti-hypertensive medications -- experienced lower blood pressure, and none of the subjects gained weight.

Boast higher levels of polyphenol antioxidants that protect body cells against free radical damage that can increase disease risk. To preserve these powerful plant chemicals, subjects in Vinson’s study were asked to microwave their potatoes instead of using other cooking methods.

While research from larger sample sizes is needed, Vinson says the findings "provide at least some evidence that eating potatoes might be preventative like drinking coffee to reduce blood pressure." He notes that, like coffee, potatoes are high in a specific polyphenol called chlorogenic acid that has been shown to lower blood pressure in mice.

"The high cooking temperatures used to make French fries and potato chips seem to destroy most of the healthy substances in potatoes and leave mainly starch, fat and minerals," according to Vinson. Although the new study didn't include unfried red- and white-skinned potatoes, Vinson believes they will prove to produce similar body weight and blood pressure effects in future, larger human studies.

To maximize possible nutritional and health benefits and minimize calories, lightly sauté, mash, or microwave potatoes instead of frying them and watch how you dress them. My favorite potatoes are red oven-roasted potatoes, cut in quarters, drizzled with extra virgin olive oil, some balsamic vinegar, and a pinch each of garlic and onion powder. Sweet potatoes cut into French fries and baked with a pinch of paprika and sea salt are also smart options.

Some recommendations for preparing potatoes from Jackie Newgent, R.D., author of "Big Green Cookbook:"

Credit : msnbc.msn.com health diet and nutrition

Nutrition Benefits: Fat free; saturated fat free; low sodium; cholesterol free; good source of dietary fiber; high in vitamin A; high in vitamin C; good source of potassium.

The health benefits for the sweet potato are amazing. High in fiber and Vitamin A and E, potassium and iron, low in fat and sodium – at just 118 calories it’s a great low calorie food too. In fact, recently the sweet potato has been categorized as an anti-diabetic food, because some animal studies have shown that consumption of sweet potatoes stabilizes blood sugar levels and lowers insulin resistance.

Pigments: lutein, zeaxanthin

Phytochemicals: eugenol, ferulic acid, isoquercitrin

you get an extra nutritional bonus with this recipe

Ingredients
Water
2/3 cup sugar
1 1/2 teaspoon cinnamon
1/2 cup apples, skinless, finely chopped
1 cup fresh sweet potatoes

Nutritional Information
98 Calories
3 g Fat
4 g Protein
18g Carbohydrates

Home» diet ,healthy » Avocado juice recipes healthy good for diet losing weightOn this diet weight loss program, avocado juice should be made without adding sugar and milk into it, because if you add in with sugar and milk are not able to streamline the body but instead it will make the fat, because fat is not bad from avocados but from sugar and milk. Sweet so we can add it with honey, because honey is also good for the health of our bodies. recipes healthy, this is healthy food good for losing weight and for diet program.
Benefits and efficacy of avocado juice. in the 100 grams of avocado fruit contained about 300-400 IU of vitamin An and about 165 micrograms of carotene . Besides vitamin An in the avocado also contained a B vitamin that plays a very important role in the metabolism process, another case with vitamin C as an immune enhancer, vitamin C content of avocados about 14 mg per 100 grams of avocado fruit. While vitamin E may treat the skin such as skin tightening and inhibiting wrinkles.

Mixture of vitamins An and E can be useful to smooth the skin, tighten, making the skin supple, and drop wrinkles on the face so it looks fresh and youthful, while the combination of vitamin C, vitamin E, iron, potassium and manganese make avocados good for maintaining healthy skin and hair. With the presence of folic acid and vitamin B, as well as other B vitamins, avocado ideal to stimulate the formation of collagen tissue.
Avocados can prevent strokes and heart attacks. This is due to the monounsaturated fat in avocado juice. These good fats can lowers bad cholesterol and increase good cholesterol is needed by our body. Even a study conducted in Queensland, Australia, found that eating have to one-half of an avocado a day can beat low-fat diet that aims to lower the cholesterol the body. Given these findings we do not have to worry anymore drink avocado juice. Fat in avocados include unsaturated fats that do not make us fat and do not lead to high cholesterol. So that the stroke and heart attack can be avoided.

Opinion that said drink avocado juice can make our body fat is very counter to the study of the journal Diabetes Care, which revealed a person consuming the diet with monounsaturated fats can burn body fat, especially the abdomen. High blood sugar levels can store fat around the belly and hips.

An avocado has 114 micrograms of folic acid. This amount is enough to meet the 30% need of folic acid for pregnant women. Requirement of folic acid recommended for pregnant women every day, about 600 micrograms, 500 micrograms of breastfeeding mothers, as well as adult women 400 micrograms

Avocado juice recipes healthy
1 ripe avocado, peeled
1.5 glasses of fresh milk
2 tbsp of palm sugar melted with 2 tbsp of water
A pinch of salt
Melt 2 tbsp of palm sugar with 2 tbsp of water
Blend all ingredients
Pour the creamy avocado juice into 2 glasses of water.
Enjoy!

juice nutrition facts
Amounts per 1 cup, pureed (230g)
Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat 35.4g 55%
Saturated Fat 4.9g 24%
Monounsaturated Fat 22.5g
Polyunsaturated Fat 4.2 g

Total Omega-3 fatty acids 253mg
Total Omega-6 fatty acids 3886mg

nutritiondata. fruit juice benefits
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