Author: oltreilcolle

5 Health and Nutrition Benefits of Potatoes

5 Health and Nutrition Benefits of Potatoes

Nutrient content in potatoes

Potatoes contain lots of carbohydrates and starch. Every 100 grams of potatoes contains around 80 calories. Potatoes also contain water and lots of fiber. In addition, potatoes also contain B vitamins, vitamin C, vitamin E, vitamin K, potassium (lots), calcium, iron, magnesium, manganese, and zinc.

1. Nourishing the Skin
Potatoes contain lots of vitamin C and vitamin B, as well as zinc and magnesium. Vitamin C is a natural antioxidant that can prevent damage caused by free radicals and inhibits the oxidation process.

Potato skin along with rose water and lemon juice to remove dark stains and black spots due to sunburn. Raw potatoes or juice can be used directly on the skin to help cure acne and eliminate black spots. Mashed potatoes along with honey can be applied to the skin to make the skin look more radiant, soft, and supple.

2. Improve brain function
Potatoes contain lots of vitamin B complex and amino acids that can help the nervous system stay active. Because it contains lots of carbohydrates potatoes can provide enough energy needed by the brain to function efficiently.

Anthocyanin is a powerful antioxidant that functions to protect nerve cells so that it can improve short-term memory and reduce inflammatory substances.
Vitamin B6 can help produce serotonin and dopamine, which are neurotransmitters needed to regulate mood. In addition, both of them also function to help produce epinephrine, norepinephrine, and GABA which can help reduce stress and make you feel more relaxed.

3. Reducing Blood Pressure
Potatoes contain enough potassium which can help balance the effects of sodium. Potatoes also contain cukoamin which has been known to help lower blood pressure.

4. Protecting the Heart
Potatoes can provide positive benefits for the heart if consumed in moderate amounts. Potatoes contain lots of carotenoids such as lutein and zeaxanthin which can help lower cholesterol.

Vitamin B6 in potatoes can help reduce homocysteine ​​levels, which are an inflammatory agent and is one of the causes of coronary heart disease because it helps the formation of plaques on blood vessel walls.

5. Other benefits
Other benefits of potatoes for your health are:
• Helps increase hemoglobin (iron) levels
• Helps the process of forming hemoglobin (vitamin B6)
• Helps prevent the formation of kidney stones (magnesium) by preventing calcium buildup in the body
• Relieves swollen eyes (starch and catecholase found in a combination of cider and cucumber)
• Prevent the occurrence of rheumatic symptoms (magnesium and calcium)
• Helps relieve inflammation of the intestine and digestive tract (vitamin C, B vitamins and potassium)

9 Benefits Of Carrots

9  Benefits Of Carrots

Are you looking for information about the benefits of carrots for health? Indeed, there are many people who believe that vegetables that are often included in foods such as soup have a very healthy vitamin content. The benefits of carrots for health are very high also makes the teachers in schools often mention carrots as one of the vegetables that must be consumed frequently by students.

However, before that, did you know the benefits of carrots for real health? The following are 10 benefits of carrots for health which will make you more like this one vegetable.

Benefits of Carrots for Health
1. Rich in vitamins & minerals
The benefits of carrots for health have been widely trusted. This vegetable is known as a very high source of vitamin A. The content of vitamin A in carrots is 12000 Sl.

Carrots also have many other substances in them, including calories, fat, charcoal hydrate, calcium, phosphorus, beta carotene, iron, vitamin B1 and vitamin C. Knowing the important substances that are abundant in carrots, of course you are increasingly convinced that carrots have the benefits of carrots for health.

2. Preventing myopic and improving vision
One of the benefits of carrots for health is certainly known by many people. Carrots are touted as vegetables that are good for the eyes. The content of carotene and vitamin A can help prevent the occurrence of night blindness and improve weak vision.

So, if someone has decreased vision, it’s better to consume carrots more often. If you really do not like to eat carrots in a whole condition, you can grind and consume water feeling, or you can also consume carrots in the form of juice. Very healthy right?

3. Make glowing skin
The benefits of carrots for health apparently not only for the eyes. A study in the field of health again revealed the efficacy of other carrots. Who would have thought that carrots could make someone look more attractive and look healthy, as quoted from the Times of India.

The study shows that women and men whose skin has yellow light are considered more attractive and healthy. The yellow light arises from the yellow pigment commonly called carotenoids.

Carotenoids have a function to brighten the skin and give a hue to the face. Carotenoids can be found in vegetables and fruits such as carrots and plums.

4. Sharpen memory
You often have difficulty remembering something important? If it’s true, then it’s time if you eat carrots. The benefits of carrots can help to sharpen your memory, because these vegetables are rich in vitamin B. When you consume carrots on a regular basis, your memory will be more brilliant and of course it will make it easier for you to do or learn many things.

5. Carrots are rich in antioxidants
Life today makes many people exposed to pollution every day. Not to mention the consumption of unhealthy foods can make a person more difficult to avoid free radicals.

So that free radicals can be resisted so as not to have a detrimental effect on the body, it is very important to eat foods that are rich in antioxidants such as carrots. The benefits of carrots for the 5th health in the long term can make the body stay healthy and avoid dangerous diseases such as cancer.

6. Strengthens the fetus
The benefits of carrots are not only good for the eyes, it turns out that vitamin A which is contained in many carrots can also help strengthen the fetus. Therefore, pregnant women are strongly advised to consume carrots regularly so that their contents remain strong.

7. Improve endurance after illness
The efficacy of carrots can further improve endurance. High content of vitamin C in carrots can improve endurance after illness. So, if you have just experienced a flu-like illness or infection, don’t forget to consume carrots so that healing is faster and you can return to your normal activities.

8. Strengthens bones and teeth
The benefits of carrots for the next health are strengthening bones and teeth. Carrots have high levels of vitamin K so that this one vegetable can help strengthen bones and teeth. Carrots are also very good for routine consumption by seniors to avoid osteoporosis.

9. Making sperm quality better
Not only that, the efficacy of carrots for health also has a big influence on reproductive function. High levels of vitamin A in carrots can actually make sperm quality better, so carrots have great benefits for those of you who are craving to have offspring.

Lime Water for Weight Loss

Lime Water for Weight Loss

We know that some fruits can be used in diet programs such as a banana diet that is very popular. But you know, that besides bananas that can be used for a diet program, you can also use lime. This small, sour fruit is very easy to find in Indonesia in addition to flavoring in cooking. Lime contains a lot of vitamin C which functions to detoxify the body so that it can remove toxins in the body. In addition, if consumed regularly, lime can improve metabolism in the body and also maintain the health of the digestive system.


1. Drink Lime Juice Every Day

In the lime diet the most important thing is to put lime into your menu every day. Lime juice can burn fat that grows on your body and can quickly reduce weight. Vitamin C which is rich in lime juice serves to absorb calcium contained in fat cells in the body. Vitamin C is also the compound needed for the process of cartinin synthesis. Cartinin itself is a molecule that functions to convert fat in the body into energy. So it is not wrong that a lime diet can shed fat in your body.

2. Lime and Warm Water Diet

Lime is not a fruit that is hard to find in Indonesia, even in Indonesia lime juice is used to add flavor to the cuisine. You can easily find it in your kitchen. How to make a recipe for a lime diet is very easy, split the lime in half and squeeze the lime until the juice comes out of the fruit. Add lime juice with warm water and drink it regularly every day in the morning. Guaranteed within a few weeks your body will become slimmer.

3. Lime and Honey Diet

We all know that the taste of lime is the same as a large orange, but the lime is more acidic and tends to be slightly bitter on the tongue. To minimize the sour taste in lime, you can mix honey in your lime juice diet program. The trick is to add a lime flavor with a little honey, then add warm water. To add freshness you can add a few mint leaves and also a few ice cubes in your drink.

4. Drink a glass of orange water in the morning

Maybe some people will feel pain to hear the way the lime diet should be drunk in the morning. The key to the lime diet is to drink a glass of lime juice in the morning when your stomach is empty. Don’t worry that it will be harmful to your stomach or digestion because the sour taste of lime sometimes makes you stomach ache.Maybe the first time you go on this diet, you will feel uncomfortable in the stomach, but if you do it every day your digestion will get used to it. In addition, drinking lime juice before meals also has several benefits including helping to cleanse the body (natural detoxification), improve the immune system, brighten the skin, and even improve your mood every day.

5. Always Remember To Exercise

Always remember to exercise every day. It doesn’t matter if you do sports with a short duration but you do it regularly, or at least twice a week with a longer duration. Exercise can help burn fat because fat in the body is used as energy when you exercise. By incorporating exercise into a lime diet program, you can get results faster to reduce your weight.

6. Maintaining a Healthy Diet

The ease of a lime diet program does not necessarily make you free to eat unhealthy foods every day. It’s better if you change your diet with a healthy diet. For example, do not over-eat fried foods that contain lots of fat, enough to consume carbohydrates, and not consume too much sweet foods. Replace your diet to consume healthy foods, balance foods that contain green vegetables, fruits, vitamins and also protein.

7. Lots of Moves

Be active even though you are on a lime diet program. Doing activities such as cleaning the house, sweeping, mopping the floor, or reading books can reduce fat in your body. Some activities during a diet function to burn excess fat in the body which is used as energy when on the move. If you are active in doing activities when you are dieting, surely the fat in your body will decrease and you will get a slim body quickly and naturally.

8. Change Your Snacks with Healthy Spices

Snacking habits are indeed difficult to eliminate for some people, especially women. Feeling hungry when before meals makes us often take snacks to relieve hunger. Actually snacking is allowed as long as you replace your snacks into healthy and highly nutritious snacks. When you diet this is very important, so that your diet program is not in vain just because you are passionate about snacking on unhealthy foods. You can eat nuts, fruit juices, vegetables, salads, and fruits to replace your snacks.

9. Drink More Lemon Water Better

In a lime diet, drinking more lime juice is better because your body will be detoxified faster. But keep in mind do not drink lime juice when you are feeling very hungry except in the morning. In the morning your stomach tends not to feel very hungry different from the hunger that you feel in the afternoon or evening. Before drinking lime juice you should fill your stomach with a little food like whole wheat bread or a small plate of rice.

10. Don’t Forget To Drink Water

In the lime diet, we are required to drink lime juice every day. But keep in mind that a glass of lime juice cannot replace the importance of water for our body. Our bodies will always need water for the body’s natural detoxification process even though we have consumed a lot of lime juice. If we do not compensate by drinking enough water in the lime diet, it is feared that our kidney function will be disrupted. For this reason, always remember to drink enough water when you are on a lime diet.

The lime diet has indeed been proven to be successful in losing weight briefly by some people. But you should still pay attention to how the lime diet is good and right so that your diet is not in vain and also does not make your body sick. The lime diet can be a natural alternative diet option, than you consume diet pills that have no obvious benefits. Besides being able to slimming down, lime can also increase the body’s metabolism and is good for your skin’s health. Hopefully this article is useful for those of you who are choosing a healthy diet with natural ingredients. Good diet!

Benefits Of Dragon Fruit

Benefits Of Dragon Fruit


Dragon fruit or pitaya are fruits that only grow in tropical and subtropical regions such as South America and Asia. As the name suggests, this dragon fruit skin resembles dragon scales which are mythical animals. This plant is considered a nutritious cactus plant. This unique fruit contains about 60 calories, each of which is rich in vitamins C, B1, B2, and B3, as
well as minerals such as iron, calcium and phosphorus. And that’s not all thought. It is clear that the dragon fruit is the best fruit that we can easily get in Indonesia.

Various benefits of dragon fruit for health
1. Antiaging
Antioxidants are very important to keep the skin tight and elastic. These substances can fight free radicals in the body which can cause problems such as cancer. And dragon fruit is a good source of antioxidants because of the high content of vitamin C. The most important nutrients in this fruit are phosphorus. The body’s cells need phosphorus and phospholipid which are the main components of cell membranes. This can help to prevent premature aging.

2. Cancer prevention
In addition to vitamin C, dragon fruit contains carotene, which is associated with several anticarsinogen qualities, including reducing the number of tumors. In addition, lycopene which is responsible for red in pitaya has been shown to be associated with lowering the risk of prostate cancer. A 2011 study published in the Pacific Journal of Cancer Prevention found that intake of lycopene less than 2,498 mcg / day can increase the risk of prostate cancer, while a high intake of fruits, vegetables, and foods rich in lycopene, and physical activity can reduce risk significant.

In addition, dragon fruit skin contains polyphenols that we often find in nature. It is possible that some of these polyphenols work as an affinity for estrogen receptors, and change the behavior of other hormones to receptor sites in cells. That could be one of the reasons why it can protect the body against certain types of cancer.

3. Heart health
Dragon fruit can help improve your heart health, because it can reduce bad cholesterol while increasing good cholesterol. A 2010 study published in the journal Pharmacognosy Research found that consumption of pitaya can reduce the risk of heart disease and high blood pressure. This exotic fruit is also a source of monounsaturated fats that can keep our hearts in good condition.

4. Preventing diabetes
The high amount of fiber in this exotic fruit can help stabilize a person’s blood sugar levels. It can also help to inhibit the sugar surge that occurs after eating foods with a high glycemic index. In the same study from the journal Pharmacognosy Research, researchers found that dragon fruit had a good effect on oxidative stress for aortic stiffness in diabetic rats.

5. Immune enhancers
High levels of vitamin C can provide an increase in the immune system, and stimulate other antioxidant activities. The presence of high levels of vitamin C, minerals, and phytoalbumin can fight free radicals. Vitamins B1, B2, B3, as well as calcium, phosphorus, iron, protein, niacin, and fiber also contribute to improving the function of your immune system.

6. Relieve cough and asthma
Respiratory disorders such as asthma and cough caused by fever or flu can be difficult to deal with on a day-to-day basis. Although this is not a substitute for medicine, the dragon fruit can help reduce your suffering. Keep in mind that this pitaya has a high amount of vitamin C, which makes your immune system stronger and more efficient in fighting infections every day.

7. Weight loss
One of the worst issues you might experience is holding back on eating foods that you like when you are on a diet to lose weight. Fortunately, with the help of this exotic fruit, you will get your appetite under control. How did it happen? This is because dragon fruit is rich in fiber and very low in calories, so you will feel full longer, compared to other fruits. This will also increase metabolism and manage body weight.

The Real Health Benefits of Avocado

The Real Health Benefits of Avocado

The Real Health Benefits Of Avocado – Avocados are a fruit that has “the content of more than 25 important nutrients”, including “vitamins A, B, C, E, and K, copper, iron, phosphorus, magnesium, and potassium”. In fact, you will need to eat two or three bananas to get the potassium content in one avocado.

Avocados also contain beneficial fiber, proteins such as “beta-sitosterol”, “glutathione” and “lutein”, which help protect against various diseases.

In addition, avocados are one of the high-calorie fruits that you can eat. This is due to a greater amount of fat content, around 20 times the average other fruit. Even though avocados are high in fat, they are mostly monounsaturated fats which are a variety of healthy fats.

1. Avocados Maintain Heart Health

Avocados contain “vitamin B6” and “folic acid”, which help regulate homocysteine ??levels. High homocysteine ??levels are associated with an increased risk of heart disease. In addition, avocados also contain “vitamin E”, “Glutathione” and “monounsaturated fats” which are useful to help maintain heart health.

2. Avocados Lower Cholesterol

Avocados are rich in “compounds” called “beta-sitosterol” which have been shown to be effective in reducing blood cholesterol levels. According to one study, patients with mild “hypercholesterolemia” including avocados in their diet for 7 days had a 17 percent decrease in total blood cholesterol levels, a 22 percent decrease in both “LDL” (bad cholesterol) and “triglycerides”, and an 11 percent increase in level of “HDL” (good cholesterol).

3. Avocados Control Blood Pressure

Avocados are also a source of “potassium”, which helps in controlling blood pressure.

4. Avocado as Anti-Inflammatory (inflammatory properties)

“Phytonutrient” compounds found in avocados, such as “polyphenols” and “flavonoids” have been found to have “anti-inflammatory” properties, thereby reducing the risk of “inflammatory” and “degenerative” disorders.

5. Avocados Improve eye health

Avocados are an excellent source of “carotenoid lutein”, which is known to help protect against age related to “macular degeneration” and cataracts.

6. Avocados Set Blood Sugar Levels

Monounsaturated good fats in avocados can reverse “insulin resistance”, which helps regulate blood sugar levels. Avocados also contain more soluble fiber, which keeps blood sugar levels stable.

7. Avocados Prevent birth defects

Avocados are rich in “folate”, “vitamin B” known as “folic acid”. One cup of avocado provides about 23% of the Daily Value for folate. The high amount of folate in avocados is very important in preventing birth defects, such as nerve damage and “spina bifida”.

8. Avocados Reduce Stroke Risk

The high level of “folate” in avocados also protects against stroke. A study has shown that people who eat folate-rich diets have a lower risk of stroke than those who don’t.

9. Avocados protect against cancer

Many studies have shown that avocados can inhibit the growth of “prostate cancer”. “Oleic acid” in avocados is also effective in preventing breast cancer.

10. Avocados Fight free radicals

Avocados contain “glutathione”, a powerful “antioxidant” to help fight free radicals in the body.

11. Avocados as Anti-Aging properties

Rich in “antioxidants”, avocados are very useful in preventing symptoms of aging. “Glutathione” in avocados might boost the immune system, slow down the aging process, and encourage a healthy nervous system.

12. Avocados Treat Oral Odor

Avocados are one of the best natural desserts and bad breath remedies. Avocados cleanse the intestines which is the real cause of bad breath and this is an unpleasant condition.

13. Avocados Improve absorption of nutrients

Avocado intake is associated with increased nutrient absorption. A study shows that, when participants eat salads including avocados, these foods absorb five times the amount of “carotenoids” (nutrient groups that include “beta carotene” and “lycopene”) than those who don’t eat avocados.

14. Avocado Skin Care

Avocado fiber is added in many cosmetics because of its ability to nourish the skin and make your skin glow. It also helps in treating “psoriasis”, a skin disease that causes skin redness and “irritation”.

15. Increase body weight

Avocados have 200 calories every 100 grams. Usually, fruits have around 60-80 calories for 100 grams. Because of the high amount of calories, avocados are the best diet for people who want to gain weight. Avocados are a healthy source of calories, unlike many other calorie-dense foods that may contain saturated fat and excess sugar.

Tips For A Vegan Diet For Beginners

Tips For A Vegan Diet For Beginners

Before proceeding further, you should make sure and do not get confused between the vegan diet and the vegetarian diet. Because, this is two different things. Vegan is one of various types vegetarian diet .
A vegan diet generally avoids consumption all animal products, including processed products from animals such as milk, cheese, eggs, gelatin, honey, and so on. While vegetarian diets avoid meat and animal products, but some still consume milk, eggs, and honey.
Unlike the shadows of people, you can actually go on a vegan diet without feeling miserable because you can’t eat animal food products. Then what are the vegan diet tips for people who just want to start doing it?
1. Don’t procrastinate
According to Dr. Michael Klapper, a doctor and plant-based diet expert, don’t delay starting a vegan diet. Some people are still hesitant and not confident, so only discourse continues to start this diet. In fact, getting delayed will not make you even more determined to start.
Therefore, it is better to practice this diet directly by challenging yourself gradually. For example, starting with just one day, then three days, one week, up to one month. Over time, your body will adjust to these changes in diet and you can become fully vegan.
2. Make a meal plan ( meal plan )
After you make the determination to carry out this diet, the next step that is no less important is making a meal plan . This aims to avoid you from consuming non-vegan foods unconsciously or consciously.
You can arrange a meal menu from breakfast, snacks, to dinner. Try not to eat foods that are not in the menu that you have designed. You really have to be disciplined, but later you will more easily undergo this diet.
3. Start with simple food
The next vegan diet tip you can do is start with light foods. Because, there are various kinds of vegetable-based foods that are interesting to try. However, to avoid confusion in determining vegan food for consumption, you should start with vegan foods that are light and easy to make at home.
You may often see a variety of vegan recipes that are very tempting on the internet, but this can be a boomerang. Especially if you are not too good at cooking. You will feel overwhelmed because you have to bother cooking and hunting for certain vegan ingredients. In fact, the vegan is not as difficult as your shadow, how come.
So, start with foods that are simple, easy to process, and easily available. For example breakfast with peanut butter bread and soy milk. For snacks, prepare fresh fruit or juice. You can eat lunch with gado-gado without eggs. If you want to snack again, you can try beans or know the contents of vegetables. As for dinner, you can eat stir-fried vegetables and mushrooms with brown rice.
Don’t forget to make sure your food menu is not only good, but also rich in carbohydrates, protein and fiber to support your activities.
4. Add portions if you’re still hungry
When you start the transition to a vegan diet, you may get hungry easily. This is normal because even though plant foods are rich in various nutrients, the caloric content is still lower than animal food products. The solution, you can add portions to each meal.
However, you don’t need to worry. Because plant foods are generally low in fat and calories, increasing the portion of food does not necessarily make you fat.
5. Join the vegan community
Last but not least, joining and gathering with other vegan people can keep you motivated. Because the social environment has an important role in supporting your daily activities and lifestyle. In addition, you can also share tips on vegan diets or interesting recipes with community members.