Sweet Potatoes Nutrients and Benefits

yam sweet potatoesSweet Potatoes are very beneficial for our health, and no they do not have the same nutrients as the regular potatoes. Sometimes Sweet Potatoes are called Yam, but they really aren’t Yam. Sweet Potatoes is considered to be a root vegetable. Sweet Potatoes have these important nutrients:
– Vitamin A (extreme amount)
– Vitamin B1, Thiamin
– Vitamin B2, Riboflavin
– Vitamin B3, Niacin
– Vitamin B5, Pantothenic Acid
– Vitamin B6, pyridoxine
– Vitamin C (good amount)
– Iron
– Potassium
– Dietary Fiber
– Copper
– Manganese (good amount)
– Protein
– Carbohydrates
– Natural Sugar
– Water
– Folate
– Calcium
– Magnesium
– Phosphorus
– Zinc
– Amino Acids

The Benefits of Sweet Potatoes in other words are sweet too:
– Antioxidant benefits
– Eliminates Free Radicals
– Helps Protect from Atherosclerosis
– Helps Protect from Diabetic Heart Disease
– Helps Protect from Colon Cancer
– Helps Protect from Asthma
– Helps Protect from Osteoarthritis
– Helps Protect from Rheumatoid Arthritis
– Helps Protect from Heart Attack
– Helps Protect from Stroke
– Helps Protect from Emphysema
– Supports Lung Health
– Supports Vision

Low Carb Russian Borsht Recipe

borshtLow Carb Borsht Recipe

We are pretty sure that everyone has heard of the Russian food called “Borsht”. The red Russian soup, We don’t even know why people write it in English with a T at the end, when in Russian you don’t write it or say it. Well, this is an adjusted recipe for Borsht. Since people on low carb diets cannot have potatoes, then we left them out. This still tastes really delicious. This recipe also uses reserved chicken, so it’s a lot faster to make. Here are the Ingredients:

– 1 whole head cabbage
– 1 onion
– 1 can (8oz) tomato paste
– 2 long carrots
– Reserved Chicken (read more about it at the end of recipe)
– Chicken stock preferred, but water can be used
– Bell pepper strips (we buy ours frozen)
– Salt and pepper

And here are the Directions:

– First get all of your ingredients ready.
– Shred the cabbage.
– Shred the carrots.
– Dice the onion.
– Put all of your ingredients into a stainless steel pot and cover with either chicken stock or water. However much you want. Make sure to season to your taste.
– Bring everything to a boil.
– Reduce heat and let cook for about 10 minutes.
– And you are done!

We prefer to eat our Borsht with toasted sprouted bread, mayo or sour cream, and fresh onion slices (yep, just bite into them!)
– Reserved chicken: we set aside a day when we make chicken stock (a whole different recipe) after everything has cooked the right amount of time, we take all of the meat off the bones and reserve it for later meals.

Potatoes Nutrients and Benefits

potatoesIf you eat the Organic potato baked with the skin on then you’ll get all of the fun stuff for your body, but if you are FAT and you are constantly eating fried French fries, or either mashed or baked potatoes full of added FATS, then don’t be blaming the potato, it’s YOU who is the problem, because YOU are the one choosing to eat it in an unhealthy way. Eat it right so your body can enjoy it. How? Don’t add any extra deadly and dangerous fats like cheap oils or margarine, and try to buy only Organic or Home Grown Potatoes.

Also, if you are on some kind of a diet, then I’d really recommend to stay away from potatoes. If you bake a potato with its skin on and eat it like that then it will be a very healthy, low calorie, and high fiber meal for you which can help your body instead of destroying it.

So, Let’s check out the Nutrients in a Large Potato (about 299 grams) which was baked and salted and includes the skin:

– Vitamin A
– Vitamin B1, Thiamin
– Vitamin B2, Riboflavin
– Vitamin B3, Niacin (Good Amount)
– Vitamin B5, Pantothenic Acid
– Vitamin B6, Pyridoxine (Good Amount)
– Vitamin B9, Folate, Folic Acid (Good Amount)
– Vitamin C (Good Amount)
– Vitamin E
– Vitamin K
– Protein
– Calcium
– Iron
– Magnesium (Good Amount)
– Phosphorus (Good Amount)
– Potassium (Good Amount)
– Sodium (Good Amount)
– Zinc
– Copper
– Manganese (Good Amount)
– Selenium
– Natural Fats
– Omega 3 Fatty Acids
– Omega 6 Fatty Acids
– Carbohydrates (Good Amount)
– Dietary Fiber (Good Amount)
– Starch
– Natural Sugars
– Calories

Because of this nice list of Nutrients from a baked potato, we get an amazing list of Benefits below:

Vitamin B3:
– Lowers Bad Cholesterol Levels (LDL)
– Raises Good Cholesterol Levels (HDL)
– Normalizes Blood Sugar Levels
– Supports Healthy Fat process
– Reduces Weakness
– Normalizes appetite
– Reduces skin infections
– Reduces digestive issues
– Provides Healthy Energy
– Improves Skin health

Vitamin B6:
– Supports Brain Function
– Provides Healthy Energy
– Reduces Risk of Heart attack
– Supports Nervous system
– Protects from homocysteine build-up
– Reduces fatigue
– Lowers chance of anemia
– Helps protect from eczema
– Helps protect from dermatitis
– Supports healthy skin
– May reduce seizures

Vitamin B9:
– Supports cell production
– Helps protect from anemia
– Protects from homocysteine build-up
– Supports Healthy Nerve Function
– May prevent from osteoporosis
– May prevent from Alzheimer’s disease
– Reduces Irritability
– Protects from depression
– Reduces Insomnia
– Helps protect from fatigue
– Improves memory
– Reduces gingivitis
– Reduces birth defects
– Supports brain health
– Improves Spine health

Vitamin C:
– Improves wound healing
– Prevents cells from damages
– Improves gums health
– Improves teeth health
– Improves Immune System
– Protects from free radicals
– Reduces Aging
– Lowers Risks of some Cancers
– Improves Iron absorption
– Improves Lung health
– Prevents from frequent colds
– Protects from frequent infections

Magnesium:
– Relaxes nerves
– Relaxes muscles
– Strengthens bones
– Builds bones
– Improves blood circulation
– Protects from muscle spasms
– Improves heart rate
– Normalizes blood sugar level
– Helps prevent headaches

Manganese:
– Supports strong bones
– Supports healthy bones
– Normalizes blood sugar levels
– Supports healthy thyroid gland
– Improves Nerve health
– Protects from free radicals
– Helps protect from nausea
– Reduces vomiting
– Reduces skin rashes
– Maintains Hair color
– Normalizes Cholesterol levels
– Helps prevent dizziness
– Helps prevent hearing loss
– Supports healthy reproduction

Potassium:
– Improves nerve function
– Improves muscle function
– Reduces confusion
– Reduces irritability
– Reduces fatigue
– Lowers chance of heart problems
– Lowers chance of high blood pressure
– Protects from chronic diarrhea
– Improves exercise ability

Dietary Fiber:
– Normalizes Blood Sugar Levels
– Normalizes Cholesterol Levels
– Helps prevent constipation
– Helps prevent hemorrhoids
– Supports Weight Loss