The Health Benefits of Pumpkin

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Popular during fall holidays, the pumpkin is one of the most nutritious fruits available. Packed with disease-fighting nutrients, it offers numerous health benefits.

More than just a decorative Halloween candle holder or a pie filling to be eaten only once a year, pumpkin is one of the most nutritional foods available year round. Rich in antioxidants, vitamins, and minerals, both the flesh and seeds of the pumpkin provide many health-boosting nutrients.

Nutrients in Pumpkin

Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:

• Alpha-carotene
• Beta-carotene
• Fiber
• Vitamins C and E
• Potassium
• Magnesium
• Pantothenic acid

Health Benefits of Pumpkin

The alpha-carotene and beta-carotene are potent antioxidants found in pumpkin and are pro-vitamin A carotenoids, meaning the body converts them to vitamin A. Vitamin A promotes healthy vision and ensures proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow the aging process and also reduce the risk of developing cataracts and prevent tumor growth. Carotenoids also boost immunity and lessen the risk of heart disease.

What’s so good about pumpkins, anyway?

Pumpkin meat is very high in carotenoids. They’re what give pumpkins their orange color-but that’s the least of their benefits. Carotenoids are really good at neutralizing free radicals, nasty molecules that can attack cell membranes and leave the cells vulnerable to damage.

Pumpkins are also high in lutein and zeaxanthin, which scavenge free radicals in the lens of the eye. Therefore, they may help prevent the formation of cataracts and reduce the risk of macular degeneration, a serious eye problem than usually results in blindness.

Besides carotenoids, lutein, and zeaxanthin, which are all antioxidants, pumpkins have a lot of common nutrients, like iron, zinc, and fiber. Iron, of course, is needed by red blood cells. Zinc deficiency may be related to osteoporosis of the hip and spine in older men. And fiber is important for bowel health.

What’s so good about pumpkin seeds, then?

Pumpkin seeds, also called pepitas, are very high in protein; one ounce of seeds provides about seven grams of protein. They also contain copper, iron, magnesium, manganese, phosphorus, and zinc. And their oil is high in phytosterols, plant-based fatty acids that are chemically so like cholesterol that they can replace it in the human body-contributing to the reduction of blood cholesterol levels.

More about pumpkin seed oil

Pumpkin seed oil is high in essential fatty acids (EFAs). EFAs have many benefits, among them the maintenance of healthy blood vessels and nerves and the lubrication of all tissues, including the skin. And as mentioned above, they can help reduce cholesterol levels in the blood.EFAs are not the only constituents of pumpkin seed oil. This oil also contains vitamin A, which (among other things) helps keep our eyes healthy and stimulates the T cells of the immune system to help fight off infection. And it has vitamin E, which acts like lutein and zeaxanthin to get rid of free radicals.
Tips for using pumpkins in the kitchen

- Bigger pumpkins have tougher meat than smaller ones; that’s why pie pumpkins, also called baking pumpkins, are so much smaller than the ones used for carving. But you can still cook and eat the meat of a carving pumpkin; it just won’t be quite as soft.

- If you don’t like the taste of pumpkin, try adding a small amount of orange juice.

- If you’re planning on cooking rather than carving the pumpkin, you don’t have to go to the trouble of scooping out the inside after you remove the top. You will have to remove the seeds, but after that you can just cut the entire pumpkin into pieces, remove the skin with a peeler, and boil the pieces in water for about 20 minutes. After the pieces have been boiled, drain the water and either mash the pieces by hand or puree them in a blender.

- A whole pumpkin can be stored at room temperature for up to a month, or in the refrigerator (if it’ll fit!) for up to three months.

- Besides pies-a traditional Thanksgiving favorite-pumpkin can be used to make pudding, custard, cookies, and of course pumpkin bread. But it’s also great as soup, or as a side dish for the main course of a meal.

- Pumpkin seeds can be sprinkled with oil and other flavorings and roasted at 300° for about 30 minutes. However, most nutritional experts believe that roasting weakens a lot of the nutrients, so they recommend that the seeds be eaten raw. Whole seeds can be added to steamed vegetables, salads, cereals, and cookies, and ground seeds can be added to burgers.

- Pumpkin seed oil can be used in recipes (it’s popular in Austrian dishes) or just taken by the teaspoon or tablespoon, like other EFA oils (for example, flax seed, evening primrose, borage seed, or black currant seed oils).

So the next time you’re carving a pumpkin and are tempted to just throw out the inside-don’t! Save it, cook (or bake) it, and eat it instead. And if you’re not into pumpkin carving, don’t pass by those small specimens in the Produce section.

Finally, if all that cutting and boiling is too much work or too time-consuming, get yourself a can of already-cooked pumpkin. There are lots of ways to enjoy the nutritional benefits of this uniquely American food.

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The Health Benefits of Sweet Potatoes

Sweet Potato or Yam is a tuberous crop with scientific name Ipomoea Batatas. Its plant is a creeper with heart shaped or lobed leaves. The tubers color vary from purple or red to pale yellow or white, depending upon the variety, soil type, climate and minerals.

 

The red variety has drier and harder flesh while the white or the yellow type has more juicy flesh. The red variety has a characteristic aroma which becomes more prominent on boiling. The more reddish or orange the color of the flesh of the sweet potatoes, the stronger is this aroma. Perhaps this is due presence of beta carotene whose concentration also increases with the color.

Let us study the benefits of sweet potatoes.

 

• Immunity: Being very rich in beta carotene, which is a major anti oxidant, apart from vitamin-C and B-complex, iron and phosphorus present in them, sweet potatoes are excellent immunity boosters.
• Inflammation: Like the common potato, sweet potato also has anti inflammatory properties, although it does not belong to the family of common potato. This is primarily due to presence of beta-carotene, vitamin-C and magnesium. It is equally effective in curing internal and external inflammations.
• Asthma: The sweet potato is effective in curing congestion of nose, bronchi and lungs, thereby giving relief in asthma. Its typical aroma helps in this.
• Bronchitis: The concentration of vitamin-C, iron and other nutrients help curing bronchitis. The sweet potatoes are believed to be capable of warming up the body (may be due to the sweetness and other nutrients). This property also is beneficial in bronchitis, apart from its property to ease congestion.
• Arthritis: Beta-carotene, magnesium, zinc and vitamin-B complex, among others, make sweet potato a helping hand to cure arthritis. The water in which the sweet potatoes are boiled can be applied externally on joints too to ease pain in arthritis.
• Digestion: The fiber content of sweet potatoes is higher than that of common potatoes and it tastes good too. When these two factors are combined with other minerals like magnesium present in sweet potatoes, it makes an excellent facilitator for digestion. Sweet potatoes are easy to digest too, since they mainly contain starch. They are soothing for the stomach and intestines too.
• Cancer: Beta-carotene, the champion anti oxidant and anti carcinogen, the pigments responsible for the color of the peel of the sweet potatoes and vitamin-C, are very beneficial for curing many types of cancer, mainly those of colon, intestines, prostrate, kidneys and other internal organs.
• Water Balance: The fiber or roughage present in sweet potatoes helps retain water. This maintains water balance in the body.
• Stomach Ulcers: Sweet potato has a soothing effect on the stomach and intestines. The vitamins (B-complex and C), beta carotene, potassium and calcium are very effective in curing stomach ulcers. Moreover, the roughage in sweet potatoes prevents constipation and resultant acid formation, thereby reducing the chance of ulcers. The anti inflammatory and soothing properties of sweet potatoes also reduce the pain and inflammation of the ulcers.
• Diabetes: Contrary to the popular belief, the sweet potatoes are beneficial for diabetics. Amazingly, they are very effective in regulating blood sugar lever by helping proper secretion and function of insulin. Of course, that does not mean that diabetics should eat them indiscriminately. The idea is that they can replace their rice or carbohydrate intake with sweet potatoes.
• Weight Gain: This is easily understood. The sweet potatoes are sweet as well as contain very good amount of complex starch, apart from healthy vitamins, minerals and some proteins too. Moreover, they are very easy to digest. Thus they provide a lot of energy and are excellent bulk builders. Those suffering from inferiority complex due to their bones visibly sticking out of their skin, will welcome this news, without having any risk any side effect, which most of the synthetic bulk building dietary supplements run.
• Other Benefits: They are effective in quitting addictions like smoking, drinking and taking certain narcotics. They are good for the health of arteries and veins, as they protect their walls against hardening. The high concentration of beta carotene (an alternative of vitamin-A) and phosphorus are excellent for ocular and cardiac health.

This starchy vegetable has bulk to keep your tummy full for hours. Yet its nutritional profile makes the calories worth it, especially since they are fat-free. Its fiber alone is enough to make a sweet potato worth eating.

If a beta-carotene contest were held, sweet potatoes would tie carrots for first place. That may make them top-notch for fighting chronic diseases like cancer and heart disease, as well as disease related to inflammation, such as asthma and rheumatoid arthritis. Sweet potatoes are also rich in potassium and vitamin C; a small potato provides almost half the daily allowance.

Nutritive Values : Per 100 gm. 

• Vitamin A : 7,700 I.U.
• Vitamin B : Thiamine .09 mg.;
• Riboflavin : .05 mg.
• Niacin : .6 mg.
• Vitamin C : 22 mg.
• Calcium : 30 mg.
• Iron : .7 mg.
• Phosphorus : 49 mg.
• Potassium : 300 mg.
• Fat : .7 gm.
• Carbohydrates : 27.9 gm.
• Protein : 1.8 gm.
• Calories : 123

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Akilah M. El, N.D. is a Naturopathic Doctor and certified Master Herbalist with a private practice in Atlanta Georgia and Berlin Germany. Join Dr Akilah El on Facebook and Twitter

For More Health Tips Like This Check Out Our Health Tips Page

10 Reasons Why Women Should Lift Weights

Everyone has seen the adverts showing men lifting weights and looking great, but who knew weightlifting was equally beneficial to women? Researchers have recently found compelling reasons for women to start lifting weights too, but the number of women following this advice is still very small. Here are the top ten reasons you should hit the weights…

1. It’ll make you strong!

Including weights in your exercise program will help strengthen the muscles. Recent studies have shown that even moderate weight training can increase a women’s overall strength by 50%. Wouldn’t you love to show your boyfriend/husband that you are not just a fragile girl. And imagine all the extra shopping bags you can carry!

2. It’ll tone you up!

A woman who weight trains three a week for two months will lose thirty pounds of fat, and gain four pounds of muscle. This means you’ll appear much slimmer, and weigh less too! And who doesn’t like a super toned body like all the hot celebrities out there.

Only Steroids and HGH will make women bulk up this

Unlike men, women will not appear “bigger” because of more muscle unless they are taking anabolic steroids or human growth hormone drugs. That is of course if you lift appropriate weights and don’t overdo it like female body builders who have their own reasons for doing so. When done right, your body will get toned and you will look slimmer much like a sports woman from the Olympics!

4. It makes your bones STRONGER!

Weight training increases the vitality of the bones, and prevents osteoporosis, a horrible and sometimes crippling illness. Bone density improves around 20% in six months of weight training, but improves fastest when teamed with a high calcium diet.

5. You’ll be healthier!

Not only will your bones be strong, your muscles and connective tissues will improve too, meaning you are much less likely to pull or strain muscles, or to suffer from arthritis which even though quite a common foot problem can be avoided. A 12 year study conducted recently showed that strengthening the muscles in the lower back reduced back pain by 80%!

6. You protect your heart!

Weight training is proven to lower bad cholesterol, and blood pressure. These are both key signs of unhealthiness, which can really affect your heart, so keeping them as low as possible is important. If you weight train and do a form of cardiovascular exercise, the benefits are maximised.

Ernestine Shepherd World”s Oldest Bodybuilder at 75 years old!

7. It’s never too late!

Even women in their 80’s and 90’s can benefit from learning to weight train, as long as it is done in a safe environment. The benefits can be enjoyed at any age and your resultant healthy heart will thank you!

8. You’re less likely to suffer from diabetes!

Weight training appears to improve the body’s ability to process sugar, which reduces the chances of diabetes. Of course there are cures for diabetes. But prevention is better than cure right? Training can improve glucose usage by 23% in the first two months! As diabetes is a growing problem, this is a huge benefit.

9. You will improve your outlook!

Ten weeks of weight training has been proven to increase confidence and fight depression, due to feeling capable and the feel good hormones being released. What a perfect way to keep your mind and body healthy!

10. You’ll increase your performance!

Training will make everyday activities much easier, so whether you can cycle that bit further or run that bit faster, you’ll see the difference in your everyday life, too. It can even help with hobbies such as golf! And let me not even begin to state the great effects it will have on your sex life!

Staying fit can be hard work, and with so many suggestions, you feel like it’s much easier to just stick to the treadmill. The benefits of weight training are unbeatable though, so get down to a gym and see what your personal trainer recommends. I did, and now I love it! Plus, you never know who you’ll meet… Have you started lifting weights, and felt the benefits? Please share your stories!

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Akilah M. El, N.D. is a Naturopathic Doctor and board-certified Master Herbalist with a private practice in Atlanta Georgia and Berlin Germany. Join Dr Akilah El on Facebook and Twitter

For More Health Tips Like This Check Out Our Health Tips Page

The Healing Effects of Cherries

Health Benefits of Cherries

Cherries like many other fruits are packed with antioxidants that fight free radicals in the body and may help prevent cancer and heart disease, as well as slow the aging process. Perhaps you’ve heard about the controversy between the FDA and the cherry industry and wondered what the fuss was about. Are cherries not as healthy to eat as you thought they were? Should you stop eating cherries? The answer is no.

The controversy is over certain health claims made by the cherry industry and those who sell products containing or made from cherries such as pills, capsules, and juice—and not the health benefits of cherries. While numerous scientific studies have demonstrated the health benefits of cherries, the FDA says that makers of products containing cherries cannot claim that their products prevent, treat, or cure a specific disease such as gout or cancer. The FDA says that these types of claims imply that cherries are “drugs” that cure a disease—without the backing of controlled double-blind clinical trials.

For the general population however, the bottom line is that there’s no reason not to eat cherries. There are two types of cherries, sweet and tart or sour cherries. The most popular type of sweet cherry is the Bing cherry, which is sold fresh in the grocery store. Tart or sour cherries are canned and used in pies, dried into fruit snacks, and made into juice concentrate. Like most other fruits, cherries are fat-free, low in calories and sodium, and high in certain minerals and vitamins such as potassium, Vitamin C, and B-complex vitamins.

Most of the scientific research has centered on the health benefits of tart cherries. Sweet and tart cherries contain pigments called anthocyanins, antioxidants that give cherries their dark red color. Tart cherries are among the top fruits as far as antioxidant levels go. Tart cherry juice and dried tart cherries are even higher in antioxidants than blueberries and more powerful than Vitamin E. Anthocyanins have powerful anti-inflammatory properties and according to the American Chemical Society, eating 20 tart cherries (or drinking the equivalent in juice concentrate) a day could provide the same pain relief that aspirin or ibuprofen do.

Researchers in Texas recently discovered that tart cherries contain high levels of melatonin; an antioxidant and substance produced naturally by the body that is thought to help slow the aging process as well as fight jetlag and regulate sleep. Eating tart cherries, particularly Montmorency tart cherries, can actually increase the levels of melatonin in the body.

Although many of the studies concerning cherries are preliminary and require additional research, the health benefits of eating cherries, both tart and sweet, and drinking cherry juice concentrate are indeed many. Cherries are a potential source of treatment for diabetes achieved by lowering blood sugar levels, may help prevent colon cancer, significantly reduce pain due to muscle damage, provide relief from the pain of gout and arthritis, and lower LDL (low-density lipoprotein) cholesterol, a contributing factor in heart disease and strokes.

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Akilah M. El, N.D. is a Naturopathic Doctor and board-certified Master Herbalist with a private practice in Atlanta Georgia and Berlin Germany. Join Dr Akilah El on Facebook and Twitter

For More Health Tips Like This Check Out Our Health Tips Page