Kelp- the Anti-Inflammatory, Iodine-Rich Seaweed

Seaweed: It's not just for sushi anymore. In fact, kelp, a form of seaweed, has made its way into kitchens of health-conscious people all over the world and that's perfectly OK with me.

Considered by many to be a superfood because of its wide variety of nutrients, kelp has been a staple of several Asian cultures for centuries. While its popularity in the western world is a more recent event, as more people discover the many benefits this vegetable has to offer, it's quickly becoming part of a healthy, balanced diet for a large number of Americans as well.

This seaweed is effective in weight loss, supports thyroid health, has been proven to reduce the risk of many forms of cancer and even keeps your bones strong. Get to know the power of mighty kelp.

What Is Kelp?

So, what is this superfood, exactly? Kelp belongs to the brown algae class (Phaeophyceae) and is specifically in the order Laminariales. There are probably around 30 varieties or genera included under the general classification of kelp.

Visibly, it's a large seaweed that grows in shallow, underwater forests. It's often surrounded by plentiful marine and plant life and is estimated to have appeared between 5 million and 23 million years ago. In order to grow, kelp requires nutrient-rich water between 43 and 57 degrees Fahrenheit. It's known for its rapid growth rate, as some varieties can grow over a foot and a half in 24 hours, eventually reaching heights of up to 260 feet.

In most varieties, the body is made of flat, leaf-like structures known as blades. Blades come out of long stem structures, stipes. Finally, the holdfast serves as the roots of kelp, anchoring it to the ocean floor.

The largest producer of commercial kelp is currently the country of China. It's quickly becoming a popular nutritional food, and that makes sense when you see the incredible nutrient content in just one serving.

Nutrition Facts

One serving of raw kelp (about 28 grams) contains about:
12 calories
2.7 grams carbohydrates
0.5 gram protein
0.2 gram fat
0.4 gram fiber
18.5 micrograms vitamin K (23 percent DV)
50.4 micrograms folate (13 percent DV)
33.9 milligrams magnesium (8 percent DV)
47 milligrams calcium (5 percent DV)
0.8 milligram iron (4 percent DV)
0.1 milligram manganese (3 percent DV)

Health Benefits

1. Great Source of Iodine

Do you know if you're eating enough iodine? That's an important question, because iodine-rich foods help protect you from a dangerous deficiency. Iodine is a vital nutrient that helps support a healthy thyroid, protects against certain kinds of cancer, promotes healthy growth and development in babies and children, and even helps you maintain a healthy brain.

Because kelp contains an extremely high level of iodine (up to 2,984 micrograms in some varieties), it's one of the best ways to maintain a healthy level of iodine. Powdered kelp has been used to treat hypothyroidism in patients with severe motor intellectual disabilities, who are at a very high risk of iodine deficiency.

2. Helps You Lose Weight

Not only is kelp a nutrient-rich food that's beneficial to any diet, but it also has specific fat-fighting properties. A protein found in most varieties, known as fucoxanthin, has been shown to significantly reduce fat tissue one of the reasons I recommend it as a healthy weight loss supplement.  A study out of Moscow also found that a combination of pomegranate seed oil with fucoxanthin promoted weight loss and increased liver function.

Another way kelp can be helpful when losing weight is by the presence of particular molecules known as alginates. These alginates are prevalent in some varieties of kelp more than others. One study studied the effect of kelp on pancreatic lipase, finding that its consumption reduced this process by which the pancreas overprocesses fat and stores too much in the body. Instead, this seaweed was a vital factor in helping the body expel fat via excrement, rather than absorb large amounts. Essentially, this means it's considered a lipase inhibitor.

3. May Prevent or Treat Diabetes

Those at risk for or who have diabetes may also find kelp a welcome addition to their diabetic diet plan. A Korean study published in Nutrition Research and Practice found that kelp consumption greatly improved blood glucose levels, positively influenced glycemic control and increased antioxidant enzyme activities in patients with type II diabetes.

4. Helps with Some Blood-Related Disorders

There's a power nutrient found in many varieties of kelp that, among other things, has shown effectiveness against blood-related problems. It's called fucoidan.

Fucoidan has shown effectiveness in preventing blood clots that can lead to dangerous health problems, including stroke and heart attack. It's so effective, in fact, that researchers cite it as having potential to be used as an oral antithrombotic agent, potentially reducing the need of prescription drugs to treat clotting problems.  This may be relevant especially to those suffering from or at risk for diabetes, as a common complication of diabetes includes excessive clotting — making this brown seaweed a double-whammy on diabetes.

Fucoidan also protects cells in your body from ischemic damage, meaning damage caused by improper levels of blood flow to certain parts of the body.



5. Slows the Growth of Many Types of Cancer

Multiple nutrients in kelp function in tandem to give you protection against cancer. The presence of fucoxanthin was found to be effective against a number of types of prostate cancer. In addition, fucoxanthin can help remove drug resistance in cancer patients undergoing dangerous chemotherapy treatments, thereby reducing the amount of harmful drugs introduced into one's system in order to treat cancer.  While my recommendation is generally to avoid traditional cancer treatments, the impact is still significant for many who choose to go that route.

However, when it comes to cancer-fighting nutrients, fucoidan wins the top spot. Studies on fucoidan have found that it causes cancer cells to die (a process known as apoptosis) in leukemia, colon, breast and lung cancer. It's the fucoidan and fucoxanthin combo that makes this sea vegetable one of the most effective cancer-fighting foods.

6. Natural Anti-Inflammatory

As a general defense against most diseases, I always recommend following a diet rich in anti-inflammatory foods. Inflammation is at the root of most diseases, and it's hypothesized that chronic inflammation may be caused by an overactive immune system, flooding the body with dangerous hormones.

Certain kinds of kelp have been shown to have anti-inflammatory properties (and serve as antioxidants), meaning they help reduce the overall inflammation in your body, which in turn reduces your probability of disease.  Fucoidan, found in kelp, has also been shown to work as an anti-inflammatory and also to improve cholesterol levels in the blood, responsible for heart conditions.

7. Helps Prevent Bone Loss

Are you at risk for osteoporosis or other bone diseases? Kelp can help with that, too! First, it's a rich source of vitamin K you get almost a quarter of the daily recommended intake of vitamin K in just one serving. One of the many benefits of vitamin K is its role in creating denser bones that don't as easily succumb to arthritis and osteoporosis. It's also worthwhile to note that if you've been on antibiotics lately, you might need to increase your vitamin K intake to avoid vitamin K deficiency.

However, people on blood-thinning drugs ought to avoid extra vitamin K, as it can affect how the drugs work.

Fucoidan also contributes to healthy bones. Low molecular weight fucoidan helps prevent age-related bone loss and improves the mineral density in bones.

Interesting Facts

It's possible that ancient people from Asia followed a kelp highway when migrating to the Americas. There is a consistently dense line of kelp forests that stretch all the way from Japan, up past Siberia, to Alaska then down the California coastline. Because of the plentiful marine life and nutrients in kelp forests, ancient settlers could have boated between islands and taken advantage of the seaweed as nutrition, as well as fish.

In the 19th century, the word kelp was used interchangeably with seaweed burned to create soda ash, also known as sodium bicarbonate. The most common use of this ash is as a water softener.

Kombu is a specific variety of kelp that's extremely common in Japanese, Chinese and Korean food. The word kelp is also used in Chinese as slang to refer to a person who migrated away from his or her family and then returned and is still unemployed.

How to Use

Whether or not you live near the ocean, you can reap the benefits of this sea vegetable. You can purchase dried kelp at most grocery stores that carry whole foods, and I recommend searching for organic varieties from trusted companies.

One delicious way you can use it is as a noodle substitute in soups. Some stores also offer kelp sprinkles that you can use to substitute for salt or other seasonings on salads.

If you're interested in going the frugal route and foraging for your own, it's possible, if you're near chilly, clean, northern waters. You should never pick the seaweed still attached to its forest, but rather pick it at low tide once it's been washed up to or near the shore. It's also important to remember never to pick it near any chemical plants or places where industrial or radioactive waste might exist, as it can absorb minerals from the water it grows in.

You can also find this sea vegetable in supplement form, but be very cautious. Supplements should be bought only from very trusted, established sources in order to get reliably nutritive value from those supplements. It's always better to eat your nutrients.



Risks and Side Effects

Any time you consume sea vegetables, it's important to purchase organic because of their ability to absorb whatever minerals are in the water around them. It's possible to be exposed to heavy metals from kelp obtained from an untrustworthy source.

Another potential concern regarding kelp is the potential to overconsume iodine. While iodine has incredible health benefits, too much of it can lead to issues like hyperthyroidism and certain thyroid cancers. If you’re at risk for these conditions, you should moderate your kelp intake to low levels.

As I mentioned earlier, I also recommend eating kelp rather than taking it in supplement form. Supplements of sea vegetables can be inconsistent in their nutritional value.

Final Thoughts

There are about 30 different varieties of kelp, which grows in chilly waters throughout the oceans of the world.

Certain types are the highest nutritional source of iodine available.

Kelp can assist you in weight loss, improve diabetes risk factors, and prevent or treat certain blood disorders.

Fucoidan, found in kelp, has been extensively researched for its cancer-fighting and anti-inflammatory properties.

The high presence of vitamin K in kelp, along with fucoidan, helps to keep your bones strong.

It's possible to find fresh kelp in the ocean, but it can be risky.

It is available in powder, dried, fresh and supplement form. You should always get kelp from a reputable source and preferably eat it rather than take it as a supplement.

Tapioca Flour: The Best Performing Gluten-Free Flour?

With the rise in popularity of gluten-free baking in recent years, tapioca flour has become a staple for many people. Because cassava roots, from which tapioca is derived, are naturally very high in carbohydrates, tapioca starch is able to be extracted and made into gluten-free flour or pearls. These are used as a thickening agent in various kinds of foods or recipes everything from pizza dough to pie filling.

Tapioca tastes mild and slightly sweet and is one of the purest forms of starch there is. Besides carbs/starch, it's very low in other macronutrients or micronutrients (like protein, fats, and most vitamins and minerals). However, it's totally gluten-free, low in calories and free from sugar so it's still overall useful in healthy, gluten-free cooking or baking, much like cassava flour.

What Is Tapioca Flour?

Tapioca is a type of starch extract that's derived from the starchy vegetable called cassava root (Manihot esculenta). Today cassava, also sometimes called yuca root, is mostly grown in parts of Africa, Asia and South America, and the entire cassava plant is considered an important staple crop that supplies millions of people with a significant portion of their daily calories.

While tapioca flour, pearls or other products won't provide you with many essential nutrients, using tapioca makes it possible to recreate recipes like mouses, puddings, yogurts, jello, sauces, crock-pot recipes and more without the use of regular all-purpose flour or other highly processed ingredients.

In some parts of the world, tapioca flour is even used to make flatbread, crusts, cakes, cookies, chips, tortillas, and a milky-white liquid that's similar to coconut or dairy milk.

If you have an allergy to nuts, coconut, other gluten-free grains, and you follow a low FODMAP diet or gluten-free diet, then you'll discover that tapioca really comes in handy.

Nutrition Facts

So what does the nutritional makeup of tapioca flour look like? A quarter cup serving of tapioca flour has about:

100 calories
26 grams of carbohydrates
close to zero sugar, fat and protein

Tapioca is made up of almost all carbohydrates and is very low in all types of fats, sugar, fiber, protein, sodium, and essential vitamins or minerals. You might be wondering, then why use it?

Health Benefits

Some of the benefits of using tapioca flour or other forms when cooking or baking include:

1. It's Gluten-Free, Grain-Free and Nut-Free

There's a reason people following the Paleo diet, FODMAP diet or autoimmune protocol diet love using tapioca: It's totally grain-free, nut-free, dairy-free, vegan, seed-free, gluten-free and practically sugar-free.

Products made from cassava are easy to digest and often recommended for people with digestive issues like celiac disease, gluten intolerance, nut or seed allergies, diverticulitis, IBS, or IBD.

Tapioca flour is an alternative to traditional wheat flours, all-purpose flour or even nut-based flours like almond meal. It has a variety of uses in healthy baking, without adding unwanted gluten or other ingredients. Tapioca can usually be consumed by people with sensitive digestive systems or those who have a hard time eating other flours.

It's even safe for those following a moderate form of the autoimmune protocol diet, which limits many sources of carbohydrates (like some fruits and most grains and dairy). 

2. Low in Calories, Sugar and Fat

Tapioca has more carbohydrates and water proportionally than many other gluten-free flours, including buckwheat, teff, rice, corn, garbanzo, almond and coconut flour.  Because it has very little protein, sugar or fat, it's low in calories and can be used in many healthy recipes if you're watching your weight.

Using tapioca in recipes can be a great way to reduce the use of butter, oil, cream or dairy. It's suitable for people on a low-calorie diet, those with diabetes, high blood pressure symptoms, high cholesterol, allergies and digestive issues.



3. Tasteless and Odorless

Tapioca is virtually undetectable in recipes, which is why it's used in both sweet and savory dishes. It has positive effects on the texture and mouth-feel of recipes for example, by making baked goods more spongy, springy, promoting browning and helping crusts to crisp up but other than that it won't disturb the taste of other ingredients much.

If you find the taste of other gluten-free or sprouted grain flours off-putting, then you'll likely find tapioca to be a pleasant change.

4. Binds and Thickens Recipes

Compared to many other flours, tapioca absorbs and retains a higher water content, which means it does a great job of binding, thickening and moistening recipes. While gluten-free baking can sometimes be hard without the sticky and bouncy quality of gluten protein (found in wheat, rye and barley flours), adding some tapioca flour can help keep recipes from crumbling and getting too dry.

It won't rise like yeast, which means it's not always a success when using it to make breads or cakes, but it tends to help hold recipes together better than almond, garbanzo or coconut flour.

Tapioca Flour vs. Cassava Flour

Cassava flour and tapioca flour are similar and both made from the same plant however, they're different because cassava flour is more of a whole food. Cassava roots are brown with rough skin, while the inside is softer and a yellow-white color. Tapioca is the bleached and extracted starch of the cassava root, while cassava flour is made from the entire root.

Cassava flour is still low in fiber, calories, fat and protein but has more vitamin C than tapioca flour.  Both products are suitable if you're giving up gluten and are unlikely to trigger allergies. They're both commonly added to recipes for thickening and have similar qualities.

However, overall some people prefer using cassava flour over tapioca flour (or starch) because it tends to be less processed. Extraction and processing is usually not needed to make cassava flour since the root is naturally grown, peeled, dried (traditionally outdoors in the sun) and then milled.

Tapioca can sometimes undergo more manufacturing, including high heat pressing and chemical extracting, although the exact way that tapioca is made from cassava differs around the world. The less processed that tapioca flour is the better. The starch should ideally be extracted from the cassava root by a repeated process of washing and pulping the mixture, which separates off the liquid from the root without requiring additives or other steps.

It's possible that cassava flour is easier to digest for those with sensitive digestive systems because it's less concentrated in pure starch. For most people, overall there isn't a huge difference between the two, and the uses are similar, so it might be up to your preference.

Tapioca Flour vs. Arrowroot

Arrowroot is another starchy food product that's a popular addition to gluten-free baking and similar to tapioca and cassava flour in many ways. Arrowroot is made from several different root plants, including cassava or yuca root, but also other tropical plant varieties grown in Asia and Africa. It's high in starch, low-calorie, low in protein and fat, and is free from all common allergens (gluten, nuts, seeds, dairy and it's vegan). Most people use it to bind, thicken and moisten recipes just like tapioca.

Arrowroot soaks up a good deal of water and forms a smooth, gel-like consistency similar to cornstarch or tapioca pearls. It's commonly added to desserts like puddings, cakes or custards, and also used in savory recipes like hot sauces, milks and broth.

It's suitable for those following the paleo diet, a gluten-free diet and is considered easy to digest, even for people with dietary restrictions, digestive problems or who struggle with recurring diarrhea.



Products

In grocery stores you'll find tapioca sold in several forms:

Tapioca flour has the consistency of a fine meal and is a common ingredient for gluten-free baking Tapioca starch (usually just another name for tapioca flour) a soluble powder, often used for thickening sauces and absorbing liquid. If a recipe calls for tapioca starch, you can easily use tapioca flour instead since the two are almost always the same thing. 

Tapioca pearls: small white/opaque pearls that dissolve when heated in water. The pearls are also called boba in some cultures and are produced by passing moist tapioca starch through a sieve under high pressure.

Tapioca flakes come in either coarse or fine varieties and are used the same way as starch/flour All types of tapioca are able to be used pretty interchangeably, however tapioca flour or starch tends to be the best variety to use when baking. 

Cassava root is made into tapioca flour (or tapioca starch) by peeling, grating and drying the starchy root; removing all the water and fiber; and forming a powdery, fine, granulated flour mixture.

Of all the types of tapioca sold today, tapioca pearls are the most widely available and commonly sold. If you've ever made or eaten tapioca pudding, chances are you've consumed tapioca pearls. 

When used in cooking, tapioca absorbs a high amount of water and takes on a gel-like consistency. This is useful for mimicking the effects of fats, dairy products, cornstarch or some other common food additives.

How to Use

For the best results when cooking or baking with tapioca flour, use it in combination with other gluten free flours. Tapioca flour, flakes, sticks and pearls form a smooth, gel-like substance after they soak up water, so they must be combined with enough liquid in order to become rehydrated.

Tapioca absorbs liquid almost immediately, especially if the liquid is heated and slowly stirred into the flour. Just a few drops of liquid can be enough to transform tapioca flour into a smooth, dough-like paste that might eventually be used to make things like bread or cake.

Tapioca is capable of absorbing water up to twice its volume, at which point is becomes swollen, very soft and thick, making it perfect for lending moisture to baked recipes or for thickening sauces. 

One of the great things about tapioca is that it's virtually tasteless and odorless plus it doesn't have a color that changes the appearance of recipes. (It's usually white when raw, and almost see-through/translucent-looking once cooked.)

It's also possible to now find tapioca pearls or sticks that have purposefully been colored, which are used to make things like jello or bubble tea.

Some popular ways for using tapioca flour in recipes include:
adding crispness to pizza or pie crusts
adding chewiness to baked goods like cookies
lending moisture to dense, gluten-free breads
making pancakes or flatbread (such as they traditionally do in Brazil)
forming filling for gluten-free berry tarts
thickening sauces, soups or stews, such as those made in a crock pot (instant tapioca and tapioca starch are the best choices for thickening)
helping to form pie filling (usually instant tapioca or starch works better than pearls here)
making pudding or custard
replacing cornstarch (use two tablespoons tapioca flour for each one tablespoon cornstarch)

How Much Tapioca to Use:

Usually tapioca flour can be subbed in a 1:1 ratio for wheat flour. For example, to substitute tapioca flour (or starch) for wheat/all-purpose flour in recipes, start by using about 1 tablespoon–1.5 tablespoons of tapioca for every tablespoon wheat flour in the original recipe.

Depending on the producer, tapioca can be either coarsely ground or finer and pure starch. This means it's not always going to react the same way in recipes, so try to read the package for clues and recommendations.

Obviously, you need more tapioca for baking something like cookies than you do for thickening a sauce. A little tapioca flour usually goes a long way to thicken liquids.

In gluten-free baking, you'll likely get the best results if you don't use tapioca flour exclusively, but rather in combination with other flours. When overused in a recipe, tapioca flour can make food slimy, so sometimes less is more. 

Although it won't add much taste, odor or color to recipes, some people find its slippery texture off-putting (especially in sauces or stews), so do some experimenting to see how much you prefer.

Risks and Side Effects

Because tapioca isn't very high in bioavailable nutrients, it's probably best not to overdo it and also to try pairing it with other nutrient-dense, complimentary foods. For example, rather than making sugary bubble tee with tapioca, you can use it to thicken homemade desserts like pudding or yogurt made with raw milk, avocado or coconut cream.

In order to increase the fiber content of recipes made with tapioca flour, try combining it with coconut or almond flour. And for a boost in antioxidants, vitamins, minerals and healthy fats, considering adding superfoods like chia seeds, flaxseeds, sesame seeds, berries or raw honey to your recipes.

The Center for Food Safety in Hong Kong also warns that if processed incorrectly, the cassava plant can possibly become toxic. This is very rarely the case with commercially packaged tapioca, but toxicity has been reported several times in the past.

Tapioca naturally produces cyanide, which is poisonous to humans when it interacts with gut microbes in certain ways. Most cyanide is removed during peeling, cooking and processing, but rarely it does make its way into the food supply. 

Cyanide is actually found in over 2,000 different plants, and when it causes cyanide poisoning, symptoms can include headaches, dizziness, a rapid pulse, weakness and fainting.

Although poisoning is very unlikely to occur when buying tapioca flour, it's good to be aware of the risk when making your own flour.

Final Thoughts

Tapioca is made up of almost all carbohydrates and is very low in all types of fats, sugar, fiber, protein, sodium, and essential vitamins or minerals.

While it won't provide you with many essential nutrients, using tapioca makes it possible to recreate recipes like mouses, puddings, yogurts, jello, sauces, crock-pot recipes and more without the use of regular all-purpose flour or other highly processed ingredients.

Some of the benefits of tapioca include that it's gluten-free, grain-free and nut-free; low in calories, sugar and fat; tasteless and odorless; and binds and thickens recipes.

It comes in many forms: flour, starch, pearls and flakes. All types of tapioca are able to be used pretty interchangeably, however tapioca flour or starch tends to be the best variety to use when baking.

Ugli Fruit Benefits the Heart, Waist and Immune System

It doesn't seem very nice to name a fruit based on its appearance, but I'm going to let it slide this time with ugli fruit because this very unattractive fruit is only ugly on the surface.

Ugli fruit is a crossbred fruit found in a tropical climate, and it's an incredible source of vitamin C, fiber and other nutrients, such as pectin and coumarin. It's only been around for about the last 100 years but in that time has developed a very specific reputation of a uniquely sweet but tangy flavor.

Don't let the outward appearance fool you ugli fruit is worth it. Why? 

Ugli fruits offer a different taste than traditional citrus fruits because they combine more than one flavor, and they're a fun fruit to introduce into your diet.

Health Benefits

1. Aids in Weight Loss

Ugli fruit has a low calorie count per serving and contains no carbohydrates or fat, making it a no-brainer for those attempting to lose weight, along with a balanced diet and exercise routine.

It's not only the low calorie count of this fruit that helps. The presence of fiber in ugli fruit is also a key in weight loss. High-fiber diets are critical to maintaining healthy weight or losing weight, if you need to do so. One reason for this is that fiber helps you to feel full for a longer period of time after eating, so you're able to wait longer to eat again without getting hungry right away. High fiber intake may also decrease the absorption of toxins in your gut and improve hormone secretion within your digestive tract.

There is a type of fiber found specifically in citrus fruit known as pectin that has several proven benefits, including the aid of weight loss. In a 1997 study, pectin was found to reduce appetite, improve satiety and energize participants when they ingested even a small amount.

2. Boosts Immune System Function

Like most citrus fruits, ugli fruit is a great source of antioxidants, including (but not limited to) vitamin C. (3) Antioxidants are important nutrients because they fight the damage that excessive free radicals can do to the body. Unfortunately, the Western lifestyle and diet provide unnaturally high exposure to free radicals that cause oxidative stress in the body. The mutations and diseases caused by free radicals include the big killers like cancer, heart disease, stroke and many others.

Conversely, consuming antioxidant-rich foods, such as leafy greens, fruits and teas, on a regular basis provides your body the defenses it needs to function the way it was designed to work. Remember, your body is intended to fight off disease.

Vitamin C is a very popular antioxidant, and with 70 percent of the daily recommended value in just half of one ugli fruit, you're sure to reap the benefits of eating ugli fruit regularly by seeing a boost in your immune function. Vitamin C encourages the production of white blood cells in your bloodstream while also protecting them from oxidation.

Ugli fruit also contains 8 percent of the daily recommended intake of dietary fiber per serving. Fiber is important for so many of your body systems, including the immune system. When you eat enough fiber, your gut is properly bulked and able to sweep out carcinogens and other toxins from your system, as well as prolonging the emptying of your stomach and increasing the percentage of nutrients absorbed by your system.

Because most of your immune system is located within your gut, gut health is very closely related with a strong level of immunity to illness and disease. In fact, one 2013 study focusing on ovarian cancer found that high fiber intake may contribute to a decreased risk of the cancer. Fiber is also responsible for strengthening the walls of the colon, which contributes to immune health as well.

Pectin in citrus may also help to alleviate diarrhea, which negatively affects the digestive system and immune reactions.

3. Helps Fight Diabetes

Because ugli fruit is a low-calorie food that contains zero grams of fat or cholesterol, it ranks low on the glycemic index scale. While a diet rich in low glycemic index foods does not actually aid in weight loss, according to long-term research, low GI foods are important in the management of diabetes.  The presence of fiber in ugli fruit also helps to maintain healthy blood sugar levels.

Another way ugli fruit may be useful in fighting diabetes is the presence of citrus pectin that I mentioned above. A 2016 study in China suggested that the pectin specifically found in citrus may be of great help to alleviate the symptoms of type II diabetes.

This is probably due to the fact that pectin slows down the activity of enzymes that break down starches and sugar within the digestive system, helping protect against spikes in blood sugar, and slows the absorption of sugar and carbohydrates.



4. Good for the Heart

Ugli fruit also has various benefits to protect the heart from disease or abnormal function, due in part to its high antioxidant load.

In addition, the presence of pectin and fiber also supports the health of the cardiovascular system. Pectin has been shown to reduce cholesterol levels specifically in those at risk for coronary artery disease when introduced into the diet without any other changes in diet or routine. Cholesterol concentrations are very closely related with the instance of heart disease, so maintaining healthy levels of cholesterol is important to protecting the heart from future disease.

A diet high in fiber is also related to a reduction in risk for heart disease. Fiber is associated with a regulated cholesterol level and blood triglycerides. The more pronounced the fiber intake, the less likely a person is at risk for developing hypertension and other factors for heart disease, including metabolic syndrome. This is why the Mediterranean population has such a low rate of heart disease compared to Western people.

5. May Reduce the Risk of Cancer

There are rarely healthy foods that don't impact your risk for cancer in some way. This is because foods with positive nutritive content increase your body's ability to fight disease, while the typical diet of an American contains a majority of foods that do the opposite. Cancer is simply a collection of damaged cells that gather together, and that's why I'm a firm believer in using natural cancer treatments instead of dangerous chemotherapy drugs.

In addition to its cancer-fighting antioxidants, ugli fruit also contains other nutrients that are known for protecting against cancer. For one, pectin causes apoptosis (programmed cell death) in colon cancer cells under certain conditions and may be a useful addition to a diet designed to help the body fight colon cancer.

Ugli fruit also contains coumarin, a chemical compound found naturally in many different kinds of plants. Coumarin has been studied more recently as an alternative to traditional chemotherapy drugs, which have a long list of abhorrent side effects and issues with multi-drug resistance (when the body is no longer able to process certain drug substances in the right way).

On the other hand, coumarin is a plant-based substance with virtually no side effects and without a drug-resistance issue. In fact, coumarin is a hot topic in the cancer research world at the moment because it has apparent impact on a large variety of cancer types through various mechanisms of action, not just one.

Another common nutrient class in fruits, including ugli fruits, is terpene. This large classification of organic compounds has various purposes in different body systems, including as biosynthetic building blocks within nearly every living creature. Terpenes found in citrus fruits in particular have shown promise in shrinking mammary and pancreatic malignant tumors.

6. Helpful in Dissolving Kidney Stones and Gallstones

The terpenes in ugli fruit that may be able to fight cancer are the same ones that show potential to dissolve gallstones and kidney stones. One of them in particular, known as limonene, has been used for exactly this purpose in Japan for some time.

How to Eat

Before they ripen, ugli fruits have a yellowish green skin. However, most varieties turn orange as they ripen, though some end up bright yellow or green upon ripening. When choosing ugli fruit at your local market, be sure to check for any drying around the navel and only choose the ones without dried skin. There should be some give in the skin under slight pressure, and small dents are common. Because of the color differences involved in the cultivation of ugli fruit, color shouldn't be a consideration when choosing individual fruit.

The most common way to eat ugli fruit is similar to how you might eat a grapefruit, by cutting it in half and using a spoon to get it out of its skin. It rivals the grapefruit in size, sometimes edging out as larger by a small margin. Ugli fruit is generally sweet enough to eat without added sweetener, as it tends more to the sweet side of the orange versus the tangy tangerine.

Ugli fruit is considered to be in season between November and April each year and generally available in most fresh fruit markets around the world during that season.

Recipes

You can eat ugli fruit in more ways than one. If you're interested in adding some sweet fruit to your morning smoothie, you can try an Ugli Fruit Smoothie that will give you a boost of antioxidants and potassium along with a delicious flavor.

For a fresh salad with an ugli addition, how about the official UGLI recipe for an Ugli Salad? You can add any kind of variation you fancy, and it's sure to delight.

UGLI also includes a recipe on its official website for a traditional Caribbean Pork Casserole that's made for the whole family, if you're up for something a little more adventurous.

Ugli Fruit Interesting Facts

Ugli fruit is the Jamaican variation of the tangelo, which was originally experimented upon in the late 19th century. However, the exact variation of ugli fruit wasn't found until 1917 when an estate owner named G.G.R. Sharp discovered it on his land. He subsequently pollinated the plant, using the cultivars containing the fewest seeds, and began exporting the plants in the 1930s to England and Canada, later expanding to New York in 1942.

This tangy citrus fruit earned its name because of its unattractive appearance. The wrinkled skin on the outside is very loosely attached to the fruit inside and collects in a kind of outie button at the top. The inside citrus is a pulpy orange, similar to oranges with more flesh throughout than a typical orange contains.

To this day, ugli fruit is grown only in Jamaica and exported to other parts of the world.

Risks, Side Effects and Drug Interactions

As with any food, it's possible to be allergic to ugli fruit, although there have been no medically reported cases of allergy to the fruit. If you experience any kind of inflammatory side effects like swelling of the mouth or hives, discontinue eating ugli fruit immediately and consult your physician.

One important thing to note is that while ugli fruit is a cultivar that comes partly from grapefruit, it does not have the same medicinal interactions found with grapefruit. Grapefruit limits the activity of an enzyme responsible for breaking down drugs within the body, increasing the levels remaining in the body and increasing side effects and negative interactions. However, if you're prohibited from eating grapefruit due to these interactions, it should be safe for you to eat ugli fruit.

Final Thoughts

Ugli fruit is a Jamaican-bred combination of orange, grapefruit and tangerine. It's produced only in Jamaica and exported to the rest of the world throughout the in season months of November to April.

It contains large amounts of vitamin C and fiber in each serving.

The various benefits of this fruit include an aid to weight loss, cancer-fighting nutrients, protection from diabetes and heart disease, and the dissolution of gallstones and kidney stones.

It has only been in existence for about 100 years.

There are no known side effects to ugli fruit, and it does not have the same drug interactions as grapefruit is known to have.

Turnip Greens Nutrition, Benefits and How to Cook Them!

Like all leafy greens, turnip greens are highly nutritious and offer a variety of health benefits through their supply of vitamins, minerals and antioxidants. Turnip greens nutrition is most researched in regards to its ability to fight inflammation, which can lead to the development of such chronic diseases as heart disease and cancer.

Turnip plants, which have the scientific name Brassica rapa, belong to the cruciferous (or Cruciferae) plant family, a nutrient-dense group of vegetables that includes other disease-fighters like kale, broccoli, cauliflower and cabbage.

Even though the starchy white root of the turnip plant tends to be more popular, the green leaves of turnips are actually where most of the nutrients are found. One study investigating turnip greens nutrition found that, by far, the greatest proportion of vitamins and minerals in turnip plants are found within the greens – with about 96 percent of the plant's carotene (vitamin A) and about 84 percent of the B vitamins being stored inside the leaf blades.

Some of the areas where turnip greens nutrition really stand out: cancer prevention, bone health and anti-inflammatory abilities. Turnip greens nutrition help to boost the body's detox system, improve liver function, boost immunity and fight disease by lowering free radical damage and reducing inflammation that is often at the root of many chronic diseases.

Nutrition Facts

Turnip greens contain an impressive range of important antioxidants, including one in particular that offers many disease-fighting benefits: glucosinolate. The amount of glucosinolate found in turnip greens actually beats the quantity in many other leafy greens and cruciferous vegetables including nutrient powerhouses like kale and collard greens.

Glucosinolate, a large group of sulfur-containing glucoside molecules, is known for its cancer-fighting abilities because it facilitates healthy cell production (mitosis) and stimulates cell-death (apoptosis) within cancerous human tumors.

Two key glucosinolates that have been identified in studies regarding turnip greens nutrition? Gluconasturtiian and glucotropaeolin, which are responsible for many of its health benefits.

Turnip greens are also a great source of many other vitamins and minerals – including vitamin K, vitamin A, vitamin C and calcium. Ounce-for-ounce, a look into turnip greens nutrition shows that turnip greens contain roughly 10 times the amount of vitamin A than cabbage does, and about 10 times the amount of calcium than cauliflower!

One cup of cooked turnip greens contains about:
29 calories
0 grams fat
5 grams fiber
5 grams protein
Less than 1 gram sugar
529 milligrams vitamin K (662%)
549 milligrams vitamin A (220%)
5 milligrams vitamin C (66%)
179 milligrams folate (42%)
.48 milligrams manganese (24%)
197 milligrams calcium (20%)
.36 milligrams copper (18%)
7 milligrams vitamin E (14%)
.26 milligrams vitamin B6 (13%)

Health Benefits

1. High Source of Antioxidants

Turnip greens nutrition is especially of interest to disease specialists because of the vast antioxidants present within the plant's leaves. Numerous studies show that diets high in antioxidants from fresh vegetables help to fight against a number of illnesses: heart disease, cancer, arthritis, diabetes, autoimmune disease, Alzheimer's and Parkinson's diseases.

Antioxidants in turnip greens – including beta carotene, quercetin and myricetin counteract free radical damage and help to naturally slow aging. Turnip greens can help to boost immune function and lower disease risk by reducing rates of oxidative stress, the kind of damage done by uncontrolled levels of free radicals.

2. Fights Cancer

Free radical damage to DNA can alter genetic material located inside of cells, therefore increasing the chance of cancerous cell development. A benefit of turnip greens nutrition is a high source of glucosinolates, which a number of epidemiological studies have identified have an inverse relationship with cancer development, especially colon and rectal cancers.

In animal studies, eating vegetables that contain glucosinolates is associated with lower rates of certain enzyme activities that result in DNA damage and cell mutation, which can lead to cancerous tumor growth.

Many more studies show that vitamin A and vitamin C, both highly present in leafy greens like turnip greens, also helps protect the body from cancer. Studies show that cruciferous and leafy green vegetables are most closely tied to the prevention of bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer and ovarian cancer.

3. Helps Prevent Heart Disease

Cruciferous vegetable intake is inversely associated with risk of mortality due to heart disease in both women and men, according to a 2011 report published in the American Journal of Clinical Nutrition. (5)

Moreover, cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. Turnip greens and other cruciferous vegetables are rich in antioxidants, vitamins, folate, fiber and various phytochemicals that positively affect heart health through multiple biological pathways.

For example, oxidative damage to LDL (low-density lipoprotein, or bad) cholesterol is believed to be one significant factor in the development of heart disease, but a major benefit of turnip greens nutrition is that it helps to lower LDL cholesterol.

Leafy green vegetables are also effective at lowering levels of high blood pressure, homocysteine, oxidative stress and inflammation − all of which may contribute to cardiovascular disease, heart attack or stroke.

Folate and fiber are two other nutrients found in turnip greens that make them excellent for protecting cardiovascular health. Folate is an important B vitamin that helps prevents harmful homocysteine build-up within the arteries, while fiber further helps to lower LDL cholesterol levels.

4. Helps Maintain Strong Bones with Vitamin K

Just one cup of cooked turnip greens provides over 600 percent of your daily vitamin K needs! This is significant for maintaining bone health and preventing bone breaks because low dietary vitamin K intake is associated with an increased risk of hip fractures in both men and women.

Strong associations exist between dietary vitamin K intake from food sources, such as leafy green vegetables, and healthy bone mineral density.

For example, a 2003 study conducted by researchers of the Human Nutrition Research Center at Tufts University found that women with the lowest levels of vitamin K intake had significantly lower measures of bone mineral density compared to women with the highest vitamin K intakes.

Especially as someone ages and their bones naturally become thinner, maintaining bone density by eating plenty of whole foods and exercising is important for reducing overall risk of bone breaks, osteoporosis and pain.

5. Protects Eye Health

Research on turnip greens nutrition reveals that turnip greens contain carotenoid antioxidants − such as beta-carotene, lutein and zeaxanthin — which protect the eyes.

Lutein and zeaxathin, two major carotenoids in the human macula and retina, are also natural pigments found in various colored fruits and green leafy vegetables. These antioxidants may be protective in the development of eye diseases, like macular degeneration, because they absorb damaging blue light that enters the eye.

Although their effects are still unclear, research shows us that because antioxidants block light damage once absorbed, they help reduce effects of light scatter on visual performance and protect against the photochemical reactions that can damage the eye over time.

6. Protects Against Diabetes

Many studies suggest that there is strong benefit to consuming high levels of antioxidants from various vegetables and fruits in order to manage complications from diabetes. Another benefit of turnip greens nutrition is that its antioxidants can help to defend the body from diabetes and to lessen the risk for complications like eye disorders or heart disease.

High levels of free radicals can lead to damage of cellular enzymes that results in the development of insulin resistance, the primary cause of diabetes and other forms of metabolic syndrome. Free radicals are formed in diabetic patients by glucose oxidation and, as a result, people with diabetes tend to have increased levels of reactive oxygen species (free radicals).

Diabetics are more likely to have cataracts, high blood pressure and high cholesterol, as well as struggle with inflammation and weight gain but antioxidants can help to control these conditions by lowering oxidative stress.

7. Helps Prevent Cognitive Decline

Oxidative damage to fatty nerve tissue is associated with a higher risk for various forms of nervous system and brain disorders, including Alzheimer's disease and dementia. One of turnip greens key antioxidant groups, called sulforaphanes, protect brain health and cognitive function because they have cyto-protective effects against oxidative stress.

In animal studies, when rats were given the kind of sulforaphane found in cruciferous vegetables in extract form and then exposed to high levels of oxidative stress within the cortex and hippocampus regions of the brain, they experienced significant neuro-protective effects compared to other rats that were not given sulforaphane.



History

The exact origins of turnip greens are not exactly known, but some evidence shows that turnip greens were first domesticated in ancient Greek, Hellenistic and Roman times. Archaeological records show that mustard greens and radishes, two crops related to turnips, were both growing wildly in parts of western Asia and Europe thousands of years ago, suggesting that this is where turnips first started to grow. Other sources date turnip greens back to the 15th century BC where they were grown in regions throughout India.

Turnip greens are a unique plant because they are biennial, actually taking almost 2 years to fully grow and reproduce. The first year their roots develop and the second year their leaves and flowers form. Because they are able to last through winter months and keep the soil fertilized, they were an important crop used to maintain soil health throughout history.

In Nordic countries, historically turnips were a staple crop and turnip greens nutrition helped growing populations to thrive before being replaced by the potato in the 18th century. Rutabagas, which are a cross between turnips and cabbages, were first produced in Scandinavia around this time, where they are still commonly eaten today. Around the world turnip greens are sometimes referred to as turnip leaves or turnip tops (as they are called in the U.K.).

Today, turnips and turnip greens are enjoyed around the world for their health benefits in many types of cuisines. We'll likely see that the more researchers learn about turnip greens nutrition, the more widely available they come.

In Turkey, turnips are used to flavor algam, a juice made from turnips, purple carrots and spices; throughout the Middle East, turnips are pickled; in Japan, turnips and turnip greens are popular in stir fries; in Austria, raw shredded turnip-root is served in a chilled remoulade and turnip greens are used to make winter salads; and in the U.S., turnip greens are commonly cooked with ham or other pieces of meat and added to stews.

How to Buy

In the U.S. and Canada, turnip greens can usually be found at farmer's markets in the late fall and winter months when they've been freshly harvested. The turnip plant, which also produces the large, white turnip root vegetable, is commonly grown in temperate climates worldwide. In most cases, harvesters of the turnip plant grow the crop for its white, bulbous root, which is a popular vegetable around the world for both human and livestock consumption.

When buying turnip greens, look for leaves that are deeply colored and free from wilting. Avoiding limp and spotted leaves that have begun to spoil will ensure that the valuable antioxidants that turnip greens nutrition is known for are still present. You can usually find turnip greens attached to their large white roots at fresh markets; cut off the roots and try roasting them, keeping the greens aside for quick blanching, stir-frying, or for adding them to soups and stews.

How to Cook

Both turnip greens and the white roots from the turnip plant have a pungent flavor similar to raw cabbage or radishes. Their taste is also described as being similar to that of mustard greens, both having a signature sharp, spicy flavor.

Baby turnip plants are also grown around the world, although in smaller quantities. These come in yellow, orange and red-fleshed varieties and have a milder flavor, as opposed to the stronger-tasting larger turnips. People usually prefer to eat baby turnip greens raw, such as in salads just like radishes are used.

Any bitter taste of turnip greens can be reduced by boiling them quickly and then pouring them into fresh, cold water to preserve their bright green color. Most people prefer the taste of turnip greens when they are cooked and salted, since this helps to make them more mild and versatile in recipes. To quickly cook your greens and release some of the nutrients, bring a pot of water to a boil and add the cleaned greens for only 2-3 minutes, then drain and discard the water.

Recipes

To take advantage of turnip greens nutrition in recipes, try preparing and enjoying them the same way you would other leafy greens – like kale or spinach. Sauted turnip greens and add some garlic, lemon, olive oil, salt and pepper to bring out their taste.

You can replace kale with turnip greens in this Sauted Kale Recipe.

Or use turnip greens in place of spinach in this Grecian Spinach Recipe.

If you purchase an entire turnip plant with the root attached, use the white turnip root to make healthy Turnip Fries.

 

Side Effects

Like other leafy greens, turnip greens nutrition contains a low level of oxalates, naturally occurring substances that are found in a variety of whole foods that can sometimes crystallize and cause health problems for certain people.

Oxalates don't pose a risk for most people, but can become problematic for anyone with existing kidney or gallbladder problems, such as kidney stones or gout, so you might want to speak to your doctor about specific restrictions if you have one of these known conditions.

Sweet Potato Nutrition Facts and Benefits

Striking the balance between vibrant, versatile and delicious, sweet potatoes have become a pretty common component of the modern diet. From sweet potato fries to casseroles to pies and beyond, there are a myriad of ways to enjoy this tasty tuber. Still, many people have doubts when it comes to the sweet potato nutrition profile.

This is because sweet potatoes are usually associated with regular potatoes, which are often served deep-fried, salted and in massive portions that are loaded with extra fat, sodium and calories. But are sweet potatoes bad for you? And if you're on a diet, are sweet potatoes fattening or weight loss-friendly? Keep reading to find out what you need to know about sweet potato nutrition and why you should include a serving or two in your diet.

Sweet Potato Nutrition Facts Sweet potatoes are high in many important nutrients. They contain a good amount of fiber as well as vitamin A, vitamin C, manganese and several other vitamins and minerals.

One medium cooked sweet potato contains approximately:
103 calories
23.6 grams carbohydrates
2.3 grams protein
0.2 gram fat
3.8 grams dietary fiber
21,907 international units vitamin A (438 percent DV)
22.3 milligrams vitamin C (37 percent DV)
0.6 milligram manganese (28 percent DV)
0.3 milligram vitamin B6 (16 percent DV)
541 milligrams potassium (15 percent DV)
1 milligram pantothenic acid (10 percent DV)
0.2 milligram copper (9 percent DV)
1.7 milligrams niacin (8 percent DV)
0.1 milligram thiamine (8 percent DV)
30.8 milligrams magnesium (8 percent DV)



In addition to the nutrients above, sweet potato nutrition also contains riboflavin, phosphorus, vitamin E, vitamin K, calcium and iron.

Sweet Potato Nutrition: Sweet Potato Benefits

Stabilizes Blood Sugar
High in Antioxidants
Boosts Brain Function
Enhances Immunity
Promotes Vision Health
Aids in Weight Loss

1. Stabilizes Blood Sugar

Sweet potatoes are an excellent dietary addition for those with diabetes as they have been shown to help reduce and regulate blood sugar levels. In fact, there are several studies focused on learning more about the connection between the sweet potato and diabetes. Caiapo, in particular, is a type of white sweet potato that has been studied extensively for its anti-diabetic properties.

In one study out of the University of Vienna in Austria, 61 participants with diabetes were given either four grams of Caiapo or a placebo daily for three months. At the end of the study, the sweet potato group had significantly lower blood sugar levels than the control group.

Another small study published in the journal Metabolism showed that treating diabetic patients with Caiapo for six weeks helped improve insulin sensitivity. Insulin is the hormone responsible for the transport of sugar from the blood to the tissues where it can be used as energy. Improvements in insulin sensitivity allow it to work more efficiently in the body to maintain normal blood sugar.

Additionally, sweet potatoes are high in fiber, with each medium sweet potato fulfilling up to 15 percent of your fiber needs for the entire day. Fiber slows the absorption of sugar to help prevent spikes and crashes in blood sugar levels.

2. High in Antioxidants

Antioxidants are compounds that help fight off harmful free radicals to reduce the risk of chronic disease and prevent damage to the cells. Antioxidants may protect against diabetes, heart disease and even cancer.  Besides being rich in fiber and many important vitamins and minerals, sweet potatoes are also loaded with these beneficial antioxidants.

Orange-fleshed sweet potatoes are especially high in beta-carotene, which is the pigment responsible for their characteristic vibrant orange flesh. Beta-carotene is a powerful antioxidant that can help promote healthy vision, improve respiratory health and even protect your skin.

Sweet potato nutrition

Studies show that colored sweet potatoes, in general, exhibit more potent activity against free radicals than white sweet potatoes with purple potatoes, specifically, containing the highest amount of antioxidants.

In addition to sweet potatoes, other top antioxidant foods include goji berries, blueberries, dark chocolate and pecans.

3. Boosts Brain Function

Some research has found that eating sweet potatoes could help boost brain function and improve memory thanks to their abundance of nutrients and antioxidants.

One animal study out of Chungnam National University's College of Pharmacy in Korea, for instance, treated rats with purple sweet potato extract and found that it prevented oxidative damage in the brain, enhanced cognitive performance and improved memory.

Another animal study conducted in China in 2010 showed that purple sweet potato extract helped protect against brain aging and improved spatial learning and memory ability in mice.

Avocados, beets, broccoli and leafy green vegetables are examples of other brain foods that can help boost focus and memory.

4. Enhances Immunity

Sweet potato nutrition is jam-packed with vitamin A, with each medium potato cramming in about 438 percent of the daily vitamin A requirement. This vitamin plays a role in many aspects of health, but it is especially important in terms of immunity.

Vitamin A helps stimulate the production of immune cells that fight off disease and infection.  It also can help kill off harmful cells and has been shown to have anti-tumor properties in some animal studies.  Many studies have even reported that vitamin A supplementation can help reduce the risk of death from infectious diseases in certain areas where vitamin A deficiency is common.

Getting enough vitamin A from foods like sweet potatoes is crucial to maintaining healthy immune function. Other top vitamin A foods include carrots, kale, spinach and apricots.



5. Promotes Vision Health

In addition to boosting immunity, vitamin A is also integral to maintaining healthy vision. A deficiency of vitamin A can result in symptoms like dry eyes, night blindness, a buildup of keratin on the conjunctiva and even total vision loss in severe cases.

One medium sweet potato can meet and exceed your daily vitamin A needs. In fact, if you can squeeze even just one-fourth of a sweet potato into your diet, you're set for the entire day.

Not only that, but sweet potatoes also contain important antioxidants that can contribute to vision health as well. Beta-carotene, for example, has been shown to slow the progression of age-related macular degeneration, a condition that can result in vision loss.

Other eye vitamins that you should incorporate into your diet include vitamin C, zinc and omega-3 fatty acids.

6. Aids in Weight Loss

If you have a few stubborn pounds that you're trying to lose, incorporating this nutritious root vegetable into your diet may be able to help. The sweet potato benefits weight loss because it's super nutrient-dense and loaded with fiber to help keep you full.

Fiber moves slowly through the digestive tract, helping promote satiety and cut cravings to aid in weight loss. Just one cup of sweet potatoes boasts a whopping 6.6 grams of fiber, or up to 26 percent of what you need for the entire day.

A recent 2017 animal study also found that purple sweet potatoes, in particular, may have extra weight-busting benefits. Mice were fed a high-fat diet and were supplemented with purple sweet potatoes, which were shown to reduce body weight and fat accumulation over a 12-week period.

Of course, sweet potatoes should be paired with a healthy diet and regular exercise to achieve maximum weight loss. Fortunately, not only do sweet potatoes aid in weight loss, but they can also help you achieve your fitness goals as well. Sweet potato benefits bodybuilding because it is slowly digested, providing you with long-lasting energy to fuel you through your gym session.

Sweet Potato vs. Yams

Sweet potatoes are often referred to as yams, and for many, the terms are considered pretty much interchangeable. However, not only are they two entirely different plants, but there are some other major differences between yams vs sweet potatoes.

First of all, the sweet potato belongs to the morning glory family of plants while yams not to be confused with Mexican yams or wild yam are actually related to lilies and grasses. Additionally, sweet potatoes are thought to have originated in Central and South America while yams are native to Africa and Asia.

There are also some significant differences in the appearance of the yam vs. sweet potato as well. Sweet potatoes have tapered ends with smoother skin and can range in color from white to vibrant orange and purple. Yams, on the other hand, have rough skin and are typically white-fleshed and cylindrical. Yams are also more starchy and dry without the hint of sweetness found in sweet potatoes.

Gram for gram, yam nutrition is higher in calories, carbohydrates and fiber but slightly lower in protein than sweet potatoes. Yams also contain a good amount of vitamin C, vitamin B6, potassium and manganese but are not as nutrient-dense as sweet potatoes.



Sweet Potato Nutrition vs. White Potato Nutrition

Although both have become common kitchen staples, there are some distinct differences between white potatoes and sweet potatoes. They both belong to different plant families, are notably different in terms of appearance and each has a unique taste that sets it apart. While white potatoes are often incorporated into savory dishes, sweet potatoes have a flavor that works for both desserts and main courses alike.

But are sweet potatoes healthier than regular potatoes?

Looking at the sweet potato vs. potato in terms of nutrition, each brings a different set of nutrients to the table. White potato nutrition, for example, is especially high in certain micronutrients like vitamin C, folate, vitamin B6, potassium and manganese, while sweet potatoes are significantly higher in vitamin A.

Per 100 grams, there are 20.7 grams of carbs in sweet potato compared with 21.5 grams of carbs in regular potatoes. Meanwhile, the amount of sweet potato calories is slightly lower as well, with 94 calories in a potato compared to just 90 calories in sweet potato. Sweet potatoes are also slightly higher in fiber and have a lower glycemic index, meaning they don't cause the same sharp increase in blood sugar as regular potatoes.

However, both can be healthy additions to the diet when used in moderation and with proper portion control. Preparation method is also key; potatoes are often deep-fried and doused in oil and salt, which depletes their nutritional value. Try them baked instead of fried and enjoy a few servings of both sweet potatoes and regular potatoes as part of a nutritious diet.

Where to Find and How to Use Sweet Potatoes

Sweet potatoes are widely available at most grocery stores and typically found in the produce section, usually right alongside white potatoes. Special varieties, such as white or purple sweet potatoes, may be more difficult to find, however. Look for them at farmers markets or Asian specialty stores from September through April to take advantage of the purple and white sweet potato nutrition benefits.

Once you get your hands on some sweet potatoes, there are plenty of ways to enjoy these delicious root vegetables. From simply enjoying a microwave sweet potato with minimal effort required to baking, roasting, sauting or boiling your sweet potatoes, the possibilities are limitless. Sweet potato fries, soups and casseroles are some of the most popular ways to prepare sweet potatoes, but there are many other options available as well.

Sweet Potato Nutrition History

Sweet potatoes have been domesticated for thousands of years, and sweet potato remnants have been discovered in Peru dating all the way back to 8,000 B.C. It's believed that sweet potatoes were brought to Polynesia from South America around the year 700 A.D. From there, they spread across the globe from Hawaii to New Zealand to the Philippines and beyond. Today, sweet potatoes are prized around the world for their delicious taste and powerful health benefits. According to the Food and Agriculture Organization, China is the biggest producer of sweet potatoes, followed by Uganda, Nigeria and Indonesia.

Sweet potatoes are especially popular in the United States, with North Carolina taking the lead in sweet potato production. Interestingly enough, however, sweet potato consumption in the U.S. has actually significantly declined in the last century. While the average American was eating about 29.5 pounds of sweet potato per year in 1920, average consumption today has plummeted down to just 4.1 pounds per year.

Precautions with Sweet Potato Nutrition

Despite the multitude of health benefits offered by this nutritious root vegetable, there are some people who may want to limit consumption or avoid eating sweet potatoes altogether.

Although uncommon, sweet potatoes can cause an allergic reaction in some people. If you experience any food allergy symptoms after eating sweet potatoes, such as itchiness, nausea, vomiting, stomach cramps or swelling, report to your doctor right away.

If you have a history of calcium-oxalate kidney stones, you may want to limit your sweet potato intake. Sweet potatoes are high in oxalate, which can combine with calcium and lead to the development of kidney stones.

Finally, if you have diabetes, be sure to keep your sweet potato intake in moderation. While sweet potatoes are jam-packed with health benefits, they also contain carbohydrates that can raise blood sugar levels when eaten in excess. Pair with some non-starchy vegetables and a good source of protein to make a well-rounded, blood sugar-stabilizing meal and enjoy.

Final Thoughts on Sweet Potato Nutrition

Sweet potato nutrition is high in fiber, antioxidants, vitamin A, vitamin C, manganese and many other important micronutrients.

Thanks to their impressive health profile, sweet potatoes have been associated with a long list of health benefits. Sweet potato benefits for men and women include improving eye health, enhancing immunity, boosting brain function, aiding in weight loss and regulating blood sugar.

Although the terms yam and sweet potato are used interchangeably, there are many differences between the sweet potato vs yam in terms of taste, appearance and nutrition.

There are also differences in sweet potato nutrition compared to white potatoes. Sweet potatoes are slightly lower in calories and carbs, are digested more slowly and contain a higher concentration of certain nutrients.

Include sweet potatoes in moderation as part of a healthy diet to take advantage of their unique health benefits, versatility and delicious flavor.

Green Beans Nutrition Helps You Fight Cancer and Improve Digestion

Remember when your mom told you to finish all your vegetables? If she liked to make you green beans (and you listened to her), you're going to be pretty happy about all the good green beans nutrition does for your health. From helping prevent many types of disease to supporting the health of your digestive system, green beans nutrition is a dynamic fighter to add to your healing diet because green beans are some of the best high-antioxidant foods on the planet.

Unlike many green veggies, you can even freeze green beans and maintain their nutritional value. Plus, they're extremely common and can be found at your local farmers market or grocery store year-round, although they're considered in season and least expensive from summer to early fall.

So, don't forget to call your mom and say thanks especially once you've read the incredible power that green beans nutrition provides.

What Are Green Beans?

There are over 130 different varieties of green beans, divided into two categories: bush and pole. The bush varieties grow on short plants that need no assistance to remain straight (between eight and 20 inches at full height), while pole green beans must be supported by trellises or other means and can grow up to seven feet long.

Green beans seem to have originated in the country of Peru about 7,000 years ago but are produced all over the world today. The top producers of green beans as of 2012 were Indonesia, India and China, although green beans are produced in large quantities in the U.S. as well.

While the beans and pods from green beans are the edible parts of the plant, they aren't the only parts of a green bean plant. Green bean leaves can be green or purple, and the flowers of the green bean plant are white, pink or purple and often pollinated by insects.

Green beans are also known as string beans or snap beans, although the string found in some types of green beans is not very tasty. In 1894, botanist Calvin Keeney successfully removed the string of some green bean species through selective breeding, earning him the nickname father of the stringless bean.

In addition to their many health benefits for humans, green beans also help plant health by killing fungi that are commonly responsible for various types of plant death.

Nutrition Facts

Green beans belong to the Phaseolus vulgaris classification of bean, one type of legume. This classification originates from the Fabaceae family, genus vicia. While Phaseolus vulgaris is the scientific name for green beans, this exact name refers to several different types of beans, including kidney, red, white, pinto and other types of beans. Together, the Phaseolus vulgaris beans are often referred to in research as common beans.

Specifically, what you recognize as green beans may also be divided into multiple categories. All green beans are the unripe fruit inside protective pods of various types of common beans. One prevalent type of green beans is known as the haricot vert or French green bean, and it's classified by a longer, thinner and more tender pod.

In addition to the incredible nutrient content that you may recognize from a typical nutrition Facts list, green beans nutrition also contains high levels of several proteins, carotenoids and other antioxidants that make it a veritable mine of nutrition.

Many experts agree that one of the factors that makes green beans so good for your health is the level of starch and fiber. Instead of being totally processed right away by your digestive system, some nutrients in green beans are absorbed and continue to have great impact on your health, long after the rest of the bean has been digested and expelled.

One serving of raw green beans (about half a cup or 100 grams) contains about:
31 calories
7.1 grams carbohydrates
1.8 grams protein
0.1 gram fat
3.4 grams fiber
16.3 milligrams vitamin C (27 percent DV)
14.4 micrograms vitamin K (18 percent DV)
690 IU vitamin A (14 percent DV)
0.2 mg manganese (11 percent DV)
37 micrograms folate (9 percent DV)
0.1 milligram thiamine (6 percent DV)
0.1 milligram riboflavin (6 percent DV)
1 milligram iron (6 percent DV)
25 milligrams magnesium (6 percent DV)
209 milligrams potassium (6 percent DV)

Health Benefits

1. Helps Fights and Prevent Cancer

Green beans have long been regarded as a healthy food that supports various areas of the body. One of the most heavily researched benefits is in the ability of green beans nutrition to help prevent and stop the spread of several cancers throughout the body.

While one of the reasons for this is the high antioxidant load in green beans nutrition, which help scavenge free radicals in the body responsible for many diseases, one overview study that compiled decades of research on the health benefits of green beans (and other varieties of Phaseolus vulgaris beans) found that: The anticarcinogenic activity of beans is related to the presence of resistant starch, soluble and insoluble dietary fiber, phenolic compounds, as well as other microconstituents such as phytic acid, protease inhibitors, and saponins.

Basically, this refers to the fact that nutrients present in green beans help exert anticarcinogenic properties in the body, independently from the antioxidant activity found from green beans nutrition. This places green beans among the strongest cancer-fighting foods. Research also supports that in addition to preventative measures, peptides in green beans can also slow or stop the growth of cancer cells.

Regular consumption of green beans is associated with a lower risk of breast, colon and prostate cancer.  Eating varieties of Phaseolus vulgaris is also associated with slowed or inhibited growth of leukemia, breast cancer and lymphoma cells.

Several nutrients in green beans have cancer-fighting properties on their own. Lutein, one of the types of antioxidants known as carotenoids, is found in large quantities in green beans. It's suggested that people who consume high quantities of dietary lutein have a lowered risk of breast, colon, cervical and lung cancer, and green beans is No. 8 on the list of foods highest in lutein.

Vitamin C is also a commonly known anticancer vitamin, as it has been known, in large doses, to treat cancer. Many health practitioners also use vitamin C to supplement chemotherapy drugs, as the vitamin helps the drugs target only the cancerous cells, rather than the entire body. One serving of green beans contains over a quarter of the daily recommended intake of vitamin C.

The amount of vitamin K in a serving of green beans provides over half of one day's recommended intake as well. Guess what else has been proven to protect the body against cancer? That's right, vitamin K has had success in reducing the risk of prostate, colon, stomach, nasal and oral cancer.

2. Slows the Spread of HIV in the Body

A fascinating study out of Hong Kong in 2010 studied the effect of a specific nutrient found in French green beans on tumors, fungus and HIV. It found positive effects in all three subsets, but most interestingly was its effect in inhibiting HIV.

HIV, or human immunodeficiency virus, is an incurable virus spread by the exchange of certain bodily fluids. Unlike other viruses, HIV cannot be completely removed from the body. Left untreated, it can develop into AIDS (acquired immunodeficiency syndrome). HIV/AIDS is associated with a number of health risks because it attacks T cells that normally help your body fight off infection.

The HIV virus works by a process known as reverse transcription, in which the viral cells use an enzyme, reverse transcriptase, to create what's known as complementary DNA, or cDNA, from RNA templates. This cDNA is bound to the body's DNA and creates a long-term infection that can't be separated from the body.

To slow this process, doctors often prescribe antiretrovirals, medications that try to stop reverse transcription so the virus can't integrate into the body as fast as if left untreated. While these medications can greatly improve the life expectancy of patients with HIV and stave off the virus progression into AIDS, researchers have been interested for some time about the effects of nutrition on HIV.

The study from Hong Kong found that the green beans nutrition from French green beans significantly inhibited reverse transcription in HIV-1 cells, the more common form of HIV found throughout the world. These findings suggest that green beans, along with antiretroviral therapy and other HIV/AIDS-fighting foods like spirulina, may be a long-term treatment solution for patients suffering from these viruses.

3. Decreases Risk for and Helps Manage Diabetes

When you consume whole-grain foods, such as beans and other legumes, three or more times in one week, you can decrease your risk of diabetes up to 35 percent. Other risk reduction methods for this disease include consuming foods with a low glycemic index.

Due to of the type of dietary fiber and carbohydrates found in green beans nutrition, these veggies are considered a low glycemic index food because the carbohydrates release slowly in your system and help avoid spikes and dips in glucose levels in your blood. Beans are among the best whole-grain foods to eat, especially if you're monitoring your glucose levels and are already at risk for obesity or diabetes, because other popular whole-grain foods like baked potatoes and rice often have a high glycemic index, usually somewhere between 50 and 85, whereas beans score a low 20 on the scale.

Not only do foods like green beans affect your potential risk of diabetes, but if you already have diabetes, your diet is crucial to managing this chronic condition. That's why green beans should be part of any diabetic diet plan.

Low glycemic index diets are strongly associated with decreased insulin sensitivity and regulate the diet-insulin responses of people with diabetes and prediabetes, and can also help your body properly process insulin. In fact, hypoglycemic foods, including Phaseolus vulgaris, have been shown to decrease the glucose tolerance curve (a measurement tool used by physicians and researchers to observe the progression of glucose intolerance) by almost 5 percent more than the most commonly prescribed drug for diabetes.

Patients with diabetes have damaged cells, or beta cells, in their pancreas. These damaged cells cause the body to underproduce insulin and fail to release the insulin already present in the body. In 2013, researchers in Mexico discovered that a cooked common bean given to diabetic rats caused a significant drop in glucose, triglycerides, overall cholesterol and LDL cholesterol, consistent with protection of beta cells in the pancreas. Their findings show that various Phaseolus vulgaris beans, including green beans, can be used as one way to nutritionally control diabetes.

Other studies focus on the inflammation associated with diabetes and have found species of Phaseolus vulgaris beans play a key role in reducing this inflammation.

4. Helps Maintain Healthy Eating Habits

As I just mentioned, green beans are an excellent food for managing glucose levels in people at risk for obesity because they're a whole grain that scores very low on the glycemic index scale. This is not just for people at risk for diabetes.

Adding green beans to a balanced meal is clinically proven to help you lose weight by reducing your blood glucose levels, making you feel full and slowing the secretion of the hunger hormone, ghrelin, that causes your brain to desire to eat again.



5. Protects Your Heart from Disease

Lowering cholesterol in your blood is good for more than just your weight and diabetes risk it also keeps your heart beating strong. Beans help support heart health by managing metabolic syndrome, a cluster of conditions associated with a higher risk of heart disease, stroke and diabetes. Again, this can be explained in part by the resistant starch and dietary fiber content of beans, because they delay the use of glucose from foods, change the way your body uses fat and increase satiety (the satisfied feeling you have after eating) to control the appetite.

Consuming legumes four times or more a week can decrease the risk of heart disease up to 22 percent versus eating them once a week. Similarly to their mechanism for helping maintain healthy eating and treating diabetes, this is because legumes like green beans are whole-grain, high-fiber foods that score low on the glycemic index scale.

Another study found an inverse association between legume consumption and coronary heart disease, discovering that eating just ¾ cup of beans daily decreased the risk of heart attack by an astounding 38 percent.

Green beans are especially powerful in protecting the heart due to their vitamin K and lutein content. Vitamin K carries calcium out of your arteries, preventing it from forming large plaque deposits and eventually calcifying those arteries. Getting enough vitamin K in your diet helps protect the lining of your arteries and other body tissues, as well as reduces inflammation to maintain healthy blood pressure and reduces your risk of heart attack.

Low levels of lutein are also associated with hardening of the artery walls, and high lutein in the bloodstream is connected with a reduced risk of coronary disease and heart attack, although the reasons why are still unclear.

6. May Improve Fertility and Protect Newborns

Infertility affects between 13 percent and 17 percent of couples of reproductive age around the world. It’s such a high percentage that the World Health Organization has recently recognized it as a social disease, meaning it's caused by various social and economic factors.

Lifestyle and proper nutrition greatly affect fertility and have the potential to correct a large majority of the issues that cause infertility. Green beans and other legumes are excellent sources of nutrition for those at risk for infertility, as they're low on the glycemic index and also contain significant levels of folate and iron, three factors specifically indicated in nutrition-based research on improving fertility and beating infertility. Folic acid and other antioxidants play a large role in this process.

Folate, or folic acid, doesn't only help both males and females experience higher levels of fertility it's good for babies, too. Dietary folate decreases the risk of a large number of birth defects. This is why you want to avoid folate deficiency, something you can do with green beans nutrition.

7. Supports a Healthy Digestive System

The fiber in green beans also helps your digestive system maintain optimal health, as it prevents many digestive problems. One method by which they help your digestive system is by protecting the lining of your gastrointestinal tract from becoming damaged.

That protection, combined with a regular dietary intake of vitamin B12 and vitamin C, helps your body absorb iron (also found in green beans nutrition), which also impacts digestive health. 

8. Keeps Bones Strong

Because of its high vitamin K content, green beans nutrition can also help your body build and maintain strong bones. From the elderly at risk for osteoporosis to athletes, consuming high levels of vitamin K helps your body maintain bone density, reduce the risk of bone fracture and even help heal broken bones.