Category: Health

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)

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.

5 Useful Papaya Benefits for Weight Loss

5 Useful Papaya Benefits for Weight Loss

Carica Papaya L is the latin name of papaya fruit. Papaya is a fruit that is easy to find. Papaya does not have a season for fruiting, like langsat, salak, mango and other fruits that have a fruitful season. The way to plant it is fairly easy. And now papaya has various types. Ranging from local papaya to Thai hunted papaya.

Papaya turns out to have many benefits for the body. One of the benefits of papaya for the diet is that many people do it. The reason papaya is used as   list of healthy and cheap diet menus   because the nutritional content of papaya is able to lose weight. Papaya is also included in the category   fruit for the blood type O diet   This has several benefits, the efficacy of papaya for a diet that you can know, namely:

  1.  Low Calorie Papaya

One way of dieting that you can apply is   how to diet papaya fruit.   Where you can only consume papaya as a food and energy source. Both for breakfast and snacks, only papaya can be consumed.

Papaya is one of the fruits that has a very low calorie content. Proven in 1 ounce of papaya only contains 11kcal calories. Or it can be said that one bowl of papaya is sliced ​​with diced pieces can give 55 kcal in the body. While the standard calories needed during the diet process is around 2000kcal which means that papaya only contains 3% of calories. So you can lose weight by 1 to 2 kg every week.

  1. Has a lot of fiber

Low carbohydrate absorption results in high sugar levels. And the ineffective digestive system that allows accumulation of bad fats in the body are some of the factors that cause obesity. To get rid of it all, you need enough fiber. Mainly in digestion. The fiber content is quite high and good in the properties of papaya for the diet.

Papaya has a fiber content of 2,7 grams per piece. If you regularly consume papaya as   list   healthy and inexpensive diet menu , the fiber needed by the body to facilitate digestion and absorb carbohydrates will be fulfilled. So that bad fats and bad cholesterol can be immediately removed from the body. That way the blood sugar in the body will also decrease.

  1. Promotes digestion

As said before.   Low-calorie diet food   It has fiber that can facilitate digestion, besides fiber is also aided by the enzyme papain in promoting digestion. This papain enzyme also functions to absorb more protein.

So that if digestion is smooth then there is no more fat or food that will accumulate in the body. So that it can reduce your weight. In addition, some parts of the papaya plant also have properties in the diet process, such as   the benefits of papaya leaves for the diet   which is also commonly used as a healthy menu for your diet.

  1. Low fat and contains a lot of water

Low fat diet   which you can use by using the benefits of papaya for the diet. Papaya has a very low fat content and high water content. Water functions in breaking down the fat that enters the body. A diet that does not mean eliminating the fat content altogether in food, but minimizing fat content. Because fat is also still functioning in supporting the health of the brain and heart.


Water that is in papaya with a capacity that can be quite a lot as a detox in the body. That way the toxins in the body will be cleansed and removed from the body. So that the toxins that cause fat accumulation will be cleaned by the water. So that the fat requirements in the body can be balanced with the help of water that is also present in the papaya.

  1. Reducing Appetite

Adequate nutrition needed by the body when doing a diet is   good diet . Papaya has various kinds of nutrients such as vitamin A, vitamin B, vitamin C, and vitamin E. In addition there are also pantothenic acid, folic acid, carotene and flavonoids in papaya. So that even if your meal portion is reduced, the nutrients needed by the body will still be fulfilled with the efficacy of papaya for the diet. That way will give you a feeling of fullness longer, so that it will reduce your appetite.

How to natural diet   you better take it seriously even though the results that will be shown require a long time. The benefits of papaya for your diet can be varied with   low calorie diet menu   what you like For example, you mix papaya with   how to make a simple fruit salad for the diet .

This is done so that you do not feel bored or bored in consuming it. Five benefits of papaya for diet hopefully can make additional references for those of you who are or want to do a diet program. Hopefully your diet is successful and gives satisfying results.