The potato is a root vegetable native to the Americas, a starchy tuber of the plant Solanum tuberosum, and the plant itself is a perennial in the nightshade family, Solanaceae.Wild potato species, originating in modern-day Peru, can be found throughout the Americas, from the United States to southern Chile. The potato was originally believed to have been domesticated by indigenous peoples of the Americas independently in multiple locations, but later genetic testing of the wide variety of cultivars ...

potato

Pumpkin-(Cucurbita):-Delicious-and-healthy-fruit

Pumpkin (Cucurbita): Delicious and healthy fruit 

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Extremely-nutritious-and-especially-rich-in-vitamin-A

Extremely nutritious and especially rich in vitamin A 

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Pumpkin (Cucurbita) possesses an impressive number of nutrients that serve as digestive, intestinal, metabolic, heart health and not &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14447" target="_blank" data-ref="Cucurbita" rel="noopener">only [ref. 1]</a>&nbsp;. One glass of boiled pumpkin (245 grams) contains the following nutrients:

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<ul><li style="font-weight: 400;" aria-level="1">Calories: 49 kcal</li><li style="font-weight: 400;" aria-level="1">Fat: 0.2 grams</li><li style="font-weight: 400;" aria-level="1">Protein: 2 grams</li><li style="font-weight: 400;" aria-level="1">Carbohydrates: 12 grams</li><li style="font-weight: 400;" aria-level="1">Fiber: 3 grams</li><li style="font-weight: 400;" aria-level="1">Vitamin A: 245% of the reference daily dose (RDI)</li><li style="font-weight: 400;" aria-level="1">Vitamin C: 19% of RDI</li><li style="font-weight: 400;" aria-level="1">Potassium: 16% of RDI</li><li style="font-weight: 400;" aria-level="1">Copper: 11% of RDI</li><li style="font-weight: 400;" aria-level="1">Manganese: 11% of RDI</li><li style="font-weight: 400;" aria-level="1">Vitamin B2: 11% of RDI</li><li style="font-weight: 400;" aria-level="1">Vitamin E: 10% of RDI</li><li style="font-weight: 400;" aria-level="1">Iron: 8% of RDI</li><li style="font-weight: 400;" aria-level="1">Small amounts of magnesium, phosphorus, zinc, and folate</li></ul>

A-high-amount-of-beta-carotene-for-antioxidant-properties

A high amount of beta carotene for antioxidant properties 

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Just like other orange fruits and vegetables - oranges, carrots, and sweet potatoes, pumpkins are rich in beta-carotene. Your body converts this antioxidant into vitamin A. You need vitamin A to see well, have strong protection from microbes, and make your reproductive system work perfectly. In addition, beta-carotene helps the heart, lungs, kidneys, and other organs to be healthy.

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Pumpkins also contain other antioxidants, such as alpha-carotene and beta-cryptoxanthin. They can neutralize free radicals by stopping them from damaging your cells &nbsp;<a href="https://www.sciencedirect.com/science/article/abs/pii/S0308814697001969" target="_blank" data-ref="ScienceDirectScience DirectScienceDirect helpElsevierRELX Group" rel="noopener">[ref. 2]</a>&nbsp;.

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In vitro and animal studies have shown that these antioxidants protect the skin from sun damage and reduce the risk of cancer, eye diseases and other conditions. &nbsp;<a href="https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1523-5408.2002.00004.x" target="_blank" data-ref="Just a moment..." rel="noopener">[ref. 3]</a>&nbsp;

Pumpkin-contains-vitamins-to-support-immunity

Pumpkin contains vitamins to support immunity 

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Pumpkin is rich in nutrients that can boost your immune system. First, it has a high content of beta-carotene, which helps in the fight against infections. People with vitamin A deficiency often suffer from weaker immune systems and protection.

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Pumpkin is also high in vitamin C, which has been shown to increase white blood cell production, help immune cells work more efficiently and causes wounds to heal faster.&nbsp;

Pumpkin-to-support-normal-weight

Pumpkin to support normal weight

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Pumpkin is considered a nutrient-rich food that is also low in calories. Therefore, it is compatible with dietary regimes of weight loss and correction of the figure. Like cucumbers, pumpkin has less than 50 calories per cup (245 grams) and consists of about 94% water. This means that it will also hydrate you perfectly, which is also another great benefit.

Potential-anti-cancer-action-of-the-pumpkin

Potential anti-cancer action of the pumpkin 

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Pumpkin is high in carotenoids, a type of compound that can function as antioxidants. This allows them to neutralize free radicals, which can protect against certain cancers.

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For example, an analysis of 13 studies showed that people with higher intake of alpha-carotene and beta-carotene had a significantly lower risk of stomach cancer.&nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S0261561415000461" target="_blank" data-ref="Redirecting" rel="noopener">[ref. 4]</a>&nbsp;

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Similarly, many other studies on people have found that people with higher carotenoid intake have a lower risk of breast, throat, pancreatic and other cancers. &nbsp;<a href="https://link.springer.com/article/10.1007/s10549-011-1723-8?error=cookies_not_supported&amp;code=96ccc0c5-a948-4f3d-af14-d14b46e3c36a" target="_blank" data-ref="Carotenoids and breast cancer risk: a meta-analysis and meta-regression - Breast Cancer Research and Treatment" rel="noopener">[Ref. 5]</a>&nbsp;

Plenty-of-potassium-in-the-pumpkin

Plenty of potassium in the pumpkin 

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More good news on the nutritional benefits of pumpkin: studies show that higher potassium levels can reduce the risk of stroke, kidney stones and type 2 diabetes. Another bonus is that potassium can also increase the mineral density of bones, which is very important for women, especially with age.&nbsp;

Pumpkins contain carotenoids that act as antioxidants. These compounds are associated with lower risks of developing several types of cancer. This fruit vegetable also provides a wealth of nutrients to support immunity, eye health, digestion and other processes. Remarkably, it is a low-calorie and very nutritious food that can be consumed in many ways.

Pumpkin (Cucurbita): Delicious and Healthy Fruit

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Pumpkin (Cucurbita): Delicious and healthy fruit vegetable

Бетина Цветкова

Health-benefits-of-sweet-potatoes-(Ipomoea-batatas)

Health benefits of sweet potatoes (Ipomoea batatas)

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Sweet potatoes (Ipomoea batatas) &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14493" target="_blank" data-ref="Sweet potato" rel="noopener">[ref. 1]</a>&nbsp; are usually recognized by their copper-colored bark and bright orange color. In fact, there are other varieties grown all over the world, with colors such as white, creamy, yellow, reddish-purple, and saturated purple.&nbsp;

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True to their name, sweet potatoes have a naturally sweet taste, which is further enhanced by cooking methods such as baking. They are also one of the best sources of beta-carotene - a precursor to vitamin A. Sweet potatoes contain plenty of other carotene pigments. In some studies, sweet potatoes have been shown to be a better source of bioavailable beta-carotene than green leafy vegetables. Carotenoids are also antioxidants, which means they have the power to protect <a href="https://www.mdpi.com/2076-3921/7/2/28" target="_blank" data-ref="Carotenoids&mdash;Antioxidant Properties" rel="noopener">your cells from daily damage.</a>&nbsp;[ref. 2]&nbsp;

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Ipomoea batatas are also sources of anti-inflammatory nutrients, soluble and insoluble fiber, and other beneficial components of different actions.&nbsp;

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Vitamins and minerals in abundance 

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Only one sweet potato gives you 400% of the vitamin A you need every day. This helps to keep your eyes healthy as well as the immune system in optimal conditioning. Also, vitamin A is useful for the reproductive system and organs such as the heart and kidneys.&nbsp;

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Sweet potatoes are rich in the following nutrients:

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<ul><li style="font-weight: 400;" aria-level="1">Vitamins of group B</li><li style="font-weight: 400;" aria-level="1">Vitamin C</li><li style="font-weight: 400;" aria-level="1">Calcium</li><li style="font-weight: 400;" aria-level="1">Iron</li><li style="font-weight: 400;" aria-level="1">Magnesium</li><li style="font-weight: 400;" aria-level="1">Phosphorus</li><li style="font-weight: 400;" aria-level="1">Potassium</li><li style="font-weight: 400;" aria-level="1">Thiamin</li><li style="font-weight: 400;" aria-level="1">Zinc</li></ul>

Sweet-potatoes-for-gut-health

Sweet potatoes for gut health 

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Fiber and antioxidants in sweet potatoes are good for gut health. Sweet potatoes contain two types of fiber: soluble and insoluble. &nbsp;<a href="https://pubs.acs.org/doi/10.1021/jf101021s" target="_blank" data-ref="Just a moment..." rel="noopener">[ref. 3]</a>&nbsp; These components contribute to good peristalsis and regular bowel movements, and maintenance of digestive function and processes.

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In this regard, in vitro studies have found that antioxidants in several types of sweet potatoes promote the growth of beneficial gut bacteria, including certain types of Bifidobacterium and Lactobacillus. &nbsp;<a href="https://www.nature.com/articles/s41598-018-23397-0?error=cookies_not_supported&amp;code=04a275e3-d327-4e3a-b8b6-cac8bfe2178e" target="_blank" data-ref="Antioxidant and prebiotic activity of five peonidin-based anthocyanins extracted from purple sweet potato (Ipomoea batatas (L.) Lam.) - Scientific Reports" rel="noopener">[Ref. 4]</a>&nbsp;

Potential-anticancer-properties-of-sweet-potatoes

Potential anticancer properties of sweet potatoes 

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Sweet potatoes provide a variety of antioxidants that can help protect against certain cancers. Anthocyanins - a group of antioxidants found in purple sweet potatoes - can slow down the growth of certain types of cancer cells in in vitro studies, including those of bladder, colon, stomach and breast cancer. &nbsp;<a href="https://www.hindawi.com/journals/bmri/2015/768093/" target="_blank" data-ref="Anti-Inflammatory and Anticancer Activities of Taiwanese Purple-Fleshed Sweet Potatoes (Ipomoea batatas L. Lam) Extracts" rel="noopener">[Ref. 5]</a>&nbsp;

Sweet-potatoes-for-normal-brain-function

Sweet potatoes for normal brain function 

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Animal studies have found that anthocyanins can protect the brain by reducing inflammation and preventing damage from free radicals. It is important to note that no studies have been conducted to test these effects in humans, but overall diets rich in fruits, vegetables and antioxidants are associated with a 13% lower risk of cognitive decline and dementia.

How-to-cook-a-sweet-potato

How to cook a sweet potato 

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First of all, it is important to clean sweet potatoes before use if you leave the crust for a certain recipe. If you're not going to cook them right after peeling or chopping, dip them in cold water to prevent discoloration.

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Sweet potatoes are a great alternative to classic potatoes in most recipes. They can be cooked, roasted, or stewed until softened, then blended, pureed, or simply served with spices.

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Baked sweet potato, like a baked potato, should be cooked in a medium-hot oven for about 45 minutes. For a microwave, prepare like a baked potato, but cook over high heat for 10 minutes, turning once during cooking. Grilling sweet potatoes is another great method that will accentuate their great taste.

What-foods-get-along-with-sweet-potatoes

What foods get along with sweet potatoes 

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Sweet potatoes partner well with spicy flavors, so they can be a side dish seasoned with curry powder, cumin, chili, black pepper, paprika, citrus juice, and ginger, as well as cinnamon and nutmeg. Iron-rich spinach and earthy beetroot suit the natural sweetness of potatoes, as well as meat with a strong taste such as lamb and duck.

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Making sweet potatoes with a little fat - such as coconut oil, olive oil or avocado oil - can help increase the absorption of beta-carotene, as it is a fat-soluble nutrient.&nbsp;

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As long as you know how to cook them, sweet potatoes are a great alternative to the usual potatoes in culinary. Compatible with almost any diet, they can be cooked in many ways and matched with vegetables and meat, and have great health benefits. Rich in nutrients, and antioxidants, and with potentially anti-cancer effects, sweet potatoes are a great food to consume whenever possible.

Health Benefits of Sweet Potatoes (Ipomoea batatas)

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Six-great-health-benefits-of-green-peppers

Six great health benefits of green peppers

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Rich-source-of-nutrients

Rich source of nutrients 

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Green peppers (Capsicum annuum) provide a variety of vitamins and minerals. &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14449" target="_blank" data-ref="Capsicum" rel="noopener">[ref. 1]</a>&nbsp; In addition, they are a good source of fiber and have a relatively low carbohydrate content. This makes them a great dietary choice for anyone observing a low-carb, keto or other diet.&nbsp;

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Nutritional values for 1 cup (150 grams) of raw sweet green pepper are:

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<ul><li style="font-weight: 400;" aria-level="1">Calories: 30 kcal</li><li style="font-weight: 400;" aria-level="1">Protein: 1.3 grams</li><li style="font-weight: 400;" aria-level="1">Carbohydrates: 7 grams</li><li style="font-weight: 400;" aria-level="1">Fiber: 2.6 grams</li><li style="font-weight: 400;" aria-level="1">Vitamin A, RAE: 3% of daily value (DV) &nbsp;<a href="https://www.herbal-organic.com/bg/disease/43461" target="_blank" data-ref="Vitamin a deficiency" rel="noopener">[ref. 2]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">Vitamin C: 134% of daily values</li><li style="font-weight: 400;" aria-level="1">Vitamin K: 9% of daily values&nbsp;</li><li style="font-weight: 400;" aria-level="1">Potassium: 6% of daily values &nbsp;<a href="https://www.herbal-organic.com/bg/compound/54" target="_blank" data-ref="Potassium" rel="noopener">[ref. 3]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">Vitamin B6 (pyridoxine): 20% of daily values &nbsp;<a href="https://www.herbal-organic.com/bg/compound/458" target="_blank" data-ref="Pyridoxine" rel="noopener">[ref. 4]</a>&nbsp;</li></ul>In addition to the nutrients listed above, green peppers contain smaller amounts of other nutrients, including thiamine (B1), magnesium, copper and vitamin E.

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Green sweet peppers are especially rich in vitamin C. Since this vitamin is water soluble, the body can not store it well, so it is important to provide it from food.

Support-gut-health

Support gut health

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Peppers are a good source of fiber, which are essential for gut health and the work of the digestive and urinary systems.&nbsp;

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Adding fiber-rich foods like peppers to your diet can help you achieve the recommended fiber intake of 30–35 grams per day for men and 25–32 grams per day for women. Studies have shown that increasing fiber intake can protect against digestive diseases such as colon cancer and inflammatory bowel disease (IBD).&nbsp;<a href="https://journals.lww.com/md-journal/Fulltext/2018/09070/Dietary_fiber_intake_and_risks_of_proximal_and.4.aspx" target="_blank" data-ref="Dietary fiber intake and risks of proximal and distal colon ... : Medicine" rel="noopener">[ref. 5]</a>&nbsp;

Peppers-contain-health-beneficial-plant-compounds

Peppers contain health-beneficial plant compounds 

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Besides fiber and vitamins, peppers contain various plant compounds that have antioxidant and anti-inflammatory properties.

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For example, provide flavonoids, phenolic compounds and carotenoids, all of which have health-friendly effects. Studies have shown that diets high in phenolic acids can prevent the development of certain health conditions, such as insulin resistance, liver obesity, mental weight loss and heart disease. [6]

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An extremely interesting study from 2013 found that green pepper extract has a higher antioxidant activity than red, orange and yellow pepper extracts. [7]

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Peppers-are-good-for-heart-and-eye-health

Peppers are good for heart and eye health

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Adding more fruits and vegetables like green sweet peppers to your diet is an easy way to promote heart and eye health. Numerous studies have linked diets rich in fruits and vegetables to a lower risk of heart disease. &nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S0140673617322535" target="_blank" data-ref="Redirecting" rel="noopener">[Ref. 6]</a>&nbsp;

Peppers-help-maintain-a-healthy-body-weight

Peppers help maintain a healthy body weight

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Eating more fruits and vegetables like green peppers can help you maintain a healthy body weight and lose weight.

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Green sweet peppers are low in calories, high in fiber and are full of other nutrients your body needs to function optimally. This makes them an excellent addition to any diet, including weight reduction.

Peppers-have-many-uses-in-culinary

Peppers have many uses in culinary

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As well as being extremely nutritious, green sweet peppers are versatile for use in various national cuisines and taste great both raw and cooked.

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Note that green sweet peppers are less sweet than red, yellow and orange peppers. The green version also has fewer carotenoids and flavonoids, but has a higher phenolic acid content.

The-most-important-thing-about-Poblano-peppers

The most important thing about Poblano peppers

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Capsicum annuum peppers are a type of chilli originating in Mexico that can add spicyness to your dishes.

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These vegetables of the potato family (Nightshades) are usually dark green and resemble other varieties of peppers, but are usually larger than jalapeno and smaller than peppers. Fresh pblancos have a soft, slightly sweet taste, although if left to ripen until they turn red, their taste is much hott.

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Dried poblano peppers, which are almost ripe and saturated red, are known as ancho chili, a popular ingredient in mole sauce and other Mexican dishes.

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In the nutrients profile of poblano peppers enter enviable amounts of vitamin C, potassium, vitamin A, iron and others. They are just as versatile to use as green peppers, but you still need to know about their hot taste and keep it in mind if someone in your household doesn't prefer it.

Regardless of the color of the pepper you choose, there are almost countless ways to enjoy them and extract the useful food resources from them. For example, add them to vegetable and meat dishes, cut them and serve them with hummus. You can smother them with onions and spices to enjoy as a side dish or use them as a crispy addition to salad, in soups, stews and chili.

Six health benefits of green peppers and Poblano peppers

Proven-Health-Benefits-of-Garlic

Proven Health Benefits of Garlic

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Garlic-improves-cholesterol-levels

Garlic improves cholesterol levels

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Garlic (Allium Sativum) can lower levels of total and LDL (bad) cholesterol according to numerous studies. &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14382" target="_blank" data-ref="Allium sativum" rel="noopener">[ref. 1]</a> For people with high cholesterol, garlic supplements can reduce total and LDL cholesterol by about 10-15%.&nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/8169881/" target="_blank" data-ref="Garlic as a lipid lowering agent--a meta-analysis - PubMed" rel="noopener">[ref. 2] Looking</a> specifically at LDL (bad) and HDL (good) cholesterol, garlic seems to reduce LDL, but does not have the same effect on HDL.&nbsp;<a href="https://www.hindawi.com/journals/mi/2013/285795/" target="_blank" data-ref="Aged Garlic Extract Improves Adiponectin Levels in Subjects with Metabolic Syndrome: A Double-Blind, Placebo-Controlled, Randomized, Crossover Study" rel="noopener">[ref. 3]</a>&nbsp;

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This effect of garlic is key, since high cholesterol is a predisposing factor for the development of heart disease.&nbsp;

Garlic-against-cognitive-decline-and-dementia

Garlic against cognitive decline and dementia

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Garlic contains antioxidants that can help prevent Alzheimer's disease and dementia. Oxidative damage from free radicals in the body contributes to the aging process and reduces the protection of the body that antioxidants provide.

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Garlic can help as it contains antioxidants that support the body's protective mechanisms against oxidative damage. &nbsp;<a href="https://academic.oup.com/jn/article/131/3/955S/4687054" target="_blank" data-ref="Intake of Garlic and Its Bioactive Components" rel="noopener">[Ref. 4]</a>&nbsp;

Garlic-for-longevity

Garlic for longevity

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Garlic can help you live longer, as it contributes to stronger immune protection. Unfortunately, the potential effects of garlic on longevity are practically impossible to prove in humans.

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Given the beneficial effects on important risk factors such as blood pressure and cholesterol, it can be beneficial for maintaining good health and normal weight. And it's at the heart of longevity, according to some scientists who <a href="https://www.hindawi.com/journals/jobe/2012/107989/" target="_blank" data-ref="Obesity and Trends in Life Expectancy" rel="noopener">believe obesity interferes with a full-fledged lifestyle and compromises health and life expectancy</a>&nbsp;.&nbsp;

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Garlic-for-detoxification

Garlic for detoxification

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Eating garlic can help detoxify heavy metals in the body. It has been proven that at high doses sulfur compounds in garlic protect against organ damage from toxicity from heavy metals. &nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S1319016409000528" target="_blank" data-ref="Redirecting" rel="noopener">[Ref. 6]</a>&nbsp;

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A four-week study among employees at a car battery plant (who had excessive lead exposure) found that garlic reduced blood lead levels by 19%. It also reduces many clinical signs of toxicity, including headaches and blood pressure. To confirm this action and refine the effectiveness of garlic for detoxification, more research is needed.

Garlic-for-better-physical-shape

Garlic for better physical shape

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Athletic performance can be improved with the intake of garlic supplements, with studies on rodents showing that garlic helps with this.&nbsp;

Garlic is very easy to use in absolutely any diet. It suits most spicy dishes, soups, sauces, and also has a beneficial effect on immunity, cognitive function. Garlic also works to normalize blood pressure and cholesterol, which will at least slightly reduce the risk of cardiovascular disease.

11 Proven Health Benefits of Garlic (Allium Sativum) [Part 2]

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Sustainable-starch-in-the-diet---health-benefits

Sustainable starch in the diet - health benefits 

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Resistant starch is a type&nbsp;<a href="https://www.herbal-organic.com/bg/compound/180" target="_blank" data-ref="Starch" rel="noopener">of starch [ref. 1]</a> that passes through the small intestine and then ferments into the large intestine, where it feeds the beneficial intestinal bacteria called "probiotics". It can be bought as a fiber-like supplement and is naturally contained in a number of foods, including unripe bananas, oatmeal, boiled and chilled pasta, and rice, peas and beans.

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This starch works as a type of soluble fiber and promotes the sensitivity to insulin of cells, helping to control blood sugar and control appetite.

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Besides all this, it turns out that resistant starch may have benefits associated with reducing the risk of inherited cancer. Dr John Mathers' team from Newcastle University in the UK came <a href="https://aacrjournals.org/cancerpreventionresearch/article/doi/10.1158/1940-6207.CAPR-22-0044/707189/Cancer-Prevention-with-Resistant-Starch-in-Lynch" target="_blank" data-ref="Cancer Prevention with Resistant Starch in Lynch Syndrome Patients in the CAPP2-Randomized Placebo Controlled Trial: Planned 10-Year Follow-up" rel="noopener">to this conclusion</a>.&nbsp;

Prevention-of-cancer-with-persistent-starch---how-it-works

Prevention of cancer with persistent starch - how it works

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The CAPP2 study examined the long-term effects of aspirin and resistant starch on cancer incidence in patients with Lynch syndrome. People who inherited the genes of Lynch syndrome have a significantly increased risk of developing colorectal cancer, as well as cancer of the stomach, endometrium, ovaries, pancreas, prostate, urinary tract, kidneys, bile ducts, small intestine, and brain. &nbsp;<a href="https://www.ncbi.nlm.nih.gov/books/NBK431096/" target="_blank" data-ref="Page not available - NCBI BookshelfTwitterFacebookLinkedInGitHubNCBI Insights BlogTwitterFacebookYoutube" rel="noopener">[ref. 3]</a>&nbsp;

Patients with Lynch syndrome are at high risk of developing several types of cancer, and several studies have found that aspirin and resistant starch can significantly reduce the risk. New studies are also underway to extend the results so far. In the meantime, you can take advantage of the health effects of this type of starch by eating more brown rice, potatoes, oatmeal, and slightly green bananas.