Mashed Potatoes Anyone....?

Potatoes

 

No. 1 vegetable crop in the United States and the fourth most consumed crop in the world, behind rice.

Historically, Americans ate most of their potatoes fresh. Since the 1950s, however, processed potatoes — French fries and hash browns, for example — have grown more popular as the technology to freeze the vegetables has improved. According to the USDA, processed potatoes composed 64 percent of total U.S. potato use during the 2000s, compared to 35 percent in the 1960s. Americans, on average, eat 55 lbs. (35 kilograms) of frozen potatoes per year, 42 lbs. (19 kg) of fresh potatoes, 17 lbs. (8 kg) of potato chips and 14 lbs. (6 kg) of dehydrated potato products.
Potatoes are often thought of as a comfort food — richly mashed with butter and sour cream or crisply fried in vegetable oil. But when prepared in these ways, they can lead to weight gain, diabetes and heart disease.

However, when prepared the right way — without butter, cheese or sour cream, for example — these vegetables are somewhat nutritious. Potatoes are low calorie, with a medium-sized baked potato containing only about 110 calories. They are a good source of vitamins C and B6, manganese, phosphorus, niacin and pantothenic acid.

Health benefits

Potatoes are stuffed with phytonutrients, which are organic components of plants that are thought to promote health, according to the USDA. Phytonutrients in potatoes include carotenoids, flavonoids and caffeic acid. 
The vitamin C in potatoes acts as an antioxidant. These substances may prevent or delay some types of cell damage, according to the National Institutes of Health. They may also help with digestion, heart health, blood pressure and even cancer prevention.
Blood pressure
Potatoes may help lower blood pressure for several reasons. Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas at The University of Texas at Austin, said that the fiber found in potatoes can help lower cholesterol by binding with cholesterol in the blood. "After it binds, we excrete it," she said. 
Potatoes are also a good source of potassium. "All potatoes are potassium rich," Jarzabkowski said. "They have even more potassium than a banana, and a lot of it is found in the [potato's] skin." She noted that the outer potato peel also contains a good deal of fiber. Potassium is a mineral that helps lower blood pressure, according to the U.S. Food and Drug Administration.
Potassium, too, can help lower blood pressure through its actions as a vasodilator (blood vessel widener). Scientists at the Institute for Food Research have discovered that potatoes contain chemicals called kukoamines, which are associated with lowering blood pressure.
Brain functioning and nervous system health
The B6 vitamins in potatoes are critical to maintaining neurological health. Vitamin B6 helps create useful brain chemicals, including serotonin, dopamine and norepinephrine, according to the University of Maryland Medical Center. This means that eating potatoes may help with depression, stress and even perhaps attention deficit hyperactivity disorder (ADHD).
Potatoes' high level of carbohydrates may have some advantages, including helping maintain good levels of glucose in the blood, which is necessary to proper brain functioning. A 1995 study published in the American Journal of Clinical Nutrition found that modest increases in glucose could help enhance learning and memory. Potassium, which encourages the widening of blood vessels, also helps ensure your brain gets enough blood.
Immunity
Vitamin C can help prevent everything from scurvy to the common cold, and potatoes are full of this nutrient, with about 45 percent of the daily recommended intake per medium baked potato, according to the Washington State Potato Commission.
Inflammation
Some people think potatoes and other members of the nightshade family — such as eggplants, tomatoes and peppers — trigger arthritis flares. However, there is limited scientific evidence to support this hypothesis, according to the Arthritis Foundation. The organization suggests that people with arthritis try cutting nightshade vegetables from their diets for two weeks to see if symptoms improve.
Some studies suggest these vegetables may actually help reduce arthritis symptoms, the foundation said. For example, a 2011 study published in the Journal of Nutrition found that potatoes may reduce inflammation.
Digestion
The largest health benefit offered by potatoes is how they can help with digestion due to their high fiber content, Jarzabkowski said. Potatoes' high level of carbohydrates makes them easy to digest, while their fiber-filled skin can help keep you regular.
Heart health
Potatoes give your heart plenty of reasons to swoon, due to the fiber content. Jarzabkowski said fiber is associated with clearing cholesterol from blood vessels; vitamins C and B6 help reduce free radicals; and carotenoids help maintain proper heart functioning.
Additionally, B6 plays a crucial role in the methylation process, which, among other things, changes the potentially dangerous molecule homocysteine into methionine, a component in new proteins, according to Harvard. Too much homocysteine can damage blood vessel walls, and high levels of it are associated with increased risk of heart attack and stroke.
Athletic performance
Jarzabkowski described how potatoes can be a win for athletes. "Potatoes can help restore electrolyte balance," she said. "Sodium and potassium, which are found in potato peels, are two important electrolytes, and athletes lose them in sweat." Electrolytes are necessary for optimum body function, and having too few can cause cramps, as many athletes know.
Skin care
According to Organic Facts, vitamin C, vitamin B6, potassium, magnesium, zinc and phosphorous can all help keep skin as smooth and creamy as, well, mashed potatoes. These nutrients are all present in potatoes.

Health risks

Potatoes are fat free, but they are also starchy carbohydrates with little protein. According to Harvard, the carbs in potatoes are the kind that the body digests rapidly and have a high glycemic load. That is, they cause blood sugar and insulin to surge and then dip. This effect can make people feel hungry again soon after eating, which may lead to overeating. The rapid rise in blood sugar can also lead to increased insulin production. Jarzabkowski said, "The last thing I'd recommend to a diabetic is a potato."
On the other hand, potatoes are also a great source of fiber, Jarzabkowski said, and the fiber content helps you feel fuller longer. 
Jarzabkowski recommended that when planning meals, people should remember potatoes' carb content. "Potatoes should take the place of a grain on the plate. Use it as a carb rather than as your only vegetable," she said. 
Even when prepared in a healthy way, potatoes can present health problems to individuals with obesity or diabetes. They are high in simple carbohydrates, which can lead to weight gain. Jarzabkowski likened the vegetables in this way to white bread. 
The Harvard School of Public Health tracked the diet and lifestyle of 120,000 men and women for about 20 years and found that people who increased their consumption of French fries and baked or mashed potatoes gained more weight over time — as much as 3.4 lbs. every four years.

Spiny On The Outside ....

 Pineapple


Spiny on the outside, sweet on the inside, pineapples are one fantastic fruit. Pineapples are members of the bromeliad family, and one of the few bromeliads to produce edible fruit,. The fruit is actually made of many individual berries that fuse together around a central core. Each pineapple scale is an individual berry.
Pineapples’ nutritional benefits are as fascinating as their anatomy. Pineapples contain high amounts of vitamin C and manganese. These tropical treats are also a good way to get important dietary fiber and bromelain (an enzyme).
As well as having high amounts of manganese, which is important for antioxidant defenses, pineapples also contain high amounts of thiamin, a B vitamin that is involved in energy production.
 For all its sweetness, one cup of pineapple chunks contains only 82 calories. Pineapples are also fat-free, cholesterol-free and low in sodium. Not surprisingly, they do contain sugar, with 16 grams per cup.

Why Is It Thorny.

Health benefits

 

Immune system support
Pineapple contains half of the daily-recommended value of vitamin C, according to the FDA. Vitamin C is a primary water-soluble antioxidant that fights cell damage, according to the Linus Pauling Institute at Oregon State University. This makes vitamin C a helpful fighter against problems such as heart disease and joint pain.
Bone strength
Pineapple may help you keep standing tall and strong. The fruit contains nearly 75 percent of the daily-recommended value of the mineral manganese, which is essential in developing strong bones and connective tissue, according to the Linus Pauling Institute. One 1994 study suggested that manganese, along with other trace minerals, may be helpful in preventing osteoporosis in post-menopausal women.
Eye health
“Pineapples can help reduce the risk of macular degeneration, a disease that affects the eyes as people age, due in part to its high amount of vitamin C and the antioxidants it contains,” Flores said.
Digestion
Like many other fruits and vegetables, pineapple contains dietary fiber, which is essential in keeping you regular and in keeping your intestines healthy, according to the Mayo Clinic. But unlike many other fruits and veggies, pineapple contains significant amounts of bromelain, an enzyme that breaks down protein, possibly helping digestion, according to the American Cancer Society.
Anti-Inflammatory benefits
“Due to a complex mixture of substances that can be extracted from the core of the pineapple, well known as bromelain, pineapples can help reduce severe inflammation ... and can reduce tumor growth,” Flores said. A variety of studies have indicated that bromelain may be helpful in treating osteoarthritis, though more research is needed.
Excessive inflammation is often associated with cancer, and according to the Memorial Sloan Kettering Cancer Center, bromelain and other proteolytic enzymes have been shown to increase the survival rates of animals with various tumors. There is not yet, however, clinical evidence to show that such results will happen in humans.
Blood clot reduction
Flores noted that because of their bromelain levels, pineapples can help reduce excessive coagulation of the blood. This makes pineapple a good snack for frequent fliers and others at risk for blood clots.
Common cold and sinus inflammation
In addition to having lots of vitamin C, pineapple’s bromelain may help reduce mucus in the throat and nose, according to the University of Maryland Medical Center. So if your cold has you coughing, try some pineapple chunks. Those with allergies may want to consider incorporating pineapple into their diets more regularly to reduce sinus mucus long term.

Health risks

“Because pineapple is a great meat tenderizer, eating too much can result in tenderness of the mouth, including the lips, tongue and cheeks,” Flores said. “But, [it] should resolve itself within a few hours.” If it does not, or if you experience a rash, hives or breathing difficulties, you should seek a medical help immediately. You could have a pineapple allergy.
Flores pointed out a possible negative to pineapple’s high levels of vitamin C. “Because of the high amount of vitamin C that pineapples contain, consuming large quantities may induce diarrhea, nausea, vomiting, abdominal pain or heart burn,” she said.
Additionally, extremely high amounts of bromelain can cause skin rashes, vomiting, diarrhea, and excessive menstrual bleeding, according to the University of Maryland Medical Center. Bromelain can also interact with some medications. Those taking antibiotics, anticoagulants, blood thinners, anticonvulsants, barbiturates, benzodiazepines, insomnia drugs and tricyclic antidepressants should be careful not to eat too much pineapple.
Eating unripe pineapple or drinking unripe pineapple juice is dangerous, reports the horticulture department at Purdue University. In this state, it is toxic to humans and can lead to severe diarrhea and vomiting. Eating a great deal of pineapple cores can also cause fiber balls to form in the digestive tract.

Pineapple facts

• The word "pineapple," derived from the Spanish word piña, was first used in 1398 to refer to a pinecone. This changed about 300 years later, with the word "pinecone" being introduced so pineapple could be used exclusively for the fruit.
• Pineapples were discovered by Europeans in 1493 on the Caribbean island of Guadalupe.
• Early attempts by Europeans to cultivate the fruit failed until they realized that the fruit needs a tropical climate to flourish. By the end of the 16th century, Portuguese and Spanish explorers introduced pineapples into their Asian, African and South Pacific colonies.
• Because pineapples are very perishable, fresh pineapples were a rarity for early American colonists. Glazed, sugar-coated pineapples were a luxurious treat, and fresh pineapple itself became a symbol of prestige and social class.
• Pineapples were first cultivated in Hawaii in the 18th century. Hawaii is the only U.S. state in which they are still grown.
• Other countries that commercially grow pineapples include Thailand, the Philippines, China, Brazil and Mexico.
• It takes almost three years for a pineapple to mature.
• Pineapple canneries use every bit of the pineapple. The skins, core and end portions are used to make a variety of products, including vinegar, alcohol and animal food.

Its For Your Own Good.

Health benefits

 

Heart health
Asparagus is good for your ticker in a variety of ways. Flores noted, “Asparagus is extremely high in vitamin K, which helps blood clot.” And the vegetable’s high level of B vitamins helps regulate the amino acid homocysteine, too much of which can be a serious risk factor in heart disease, according to Harvard University School of Public Health.
Asparagus also has more than 1 gram of soluble fiber per cup, which lowers the risk of heart disease, and the amino acid asparagine helps flush your body of excess salt. Lastly, asparagus has excellent anti-inflammatory effects and high levels of antioxidants, both of which may help reduce the risk of heart disease.
Regulating blood sugar
The Mayo Clinic notes that vitamin B6 may affect blood sugar levels and advises caution for people who have diabetes or low blood sugar. However, those with healthy levels can benefit from asparagus’s ability to regulate it.
Lowering the risk of type 2 diabetes
As with heart disease, risk of type 2 diabetes increases with excessive inflammation and oxidative stress. Therefore, asparagus’ impressive anti-inflammatory properties and high levels of antioxidants make it a good preventive food. A 2011 study published in the British Journal of Nutrition also suggested that asparagus’ ability to improve insulin secretion and improve beta-cell function also helps lower the risk of type 2 diabetes. Beta cells are unique cells in the pancreas that produce, store and release insulin.
Anti-aging benefits
The antioxidant glutathione is thought to slow the aging process, according to a 1998 article in The Lancet journal. And the folate that asparagus provides works with B12 to prevent cognitive decline. A Tufts University study found that older adults with healthy levels of folate and B12 performed better during a test of response speed and mental flexibility than those with lower levels of folate and B12.
Skin
Yet another amazing thing about the antioxidant glutathione: it helps protect the skin from sun damage and pollution.
Keeping you cleansed and preventing kidney stones
Asparagus can act as a natural diuretic, according to a 2010 study published in the West Indian Medical Journal. This can help rid the body of excess salt and fluid, making it especially good for people suffering from edema and high blood pressure. It also helps flush out toxins in kidneys and prevent kidney stones. On the other hand, the National Institutes of Health recommends that people who are suffering from uric acid kidney stones should avoid asparagus.
Pregnancy health 
Nutritionist Laura Flores noted asparagus’s significant amount of folate, which she said “is important for women of childbearing age to consume daily.” Folate can decrease the risk of neural-tube defects in fetuses, so it is essential that mothers-to-be get enough of it.
Digestive health
“Asparagus is known to help stabilize digestion due to the high amount of fiber and protein that it contains,” said Flores. “Both help move food through the gut and provide relief from discomfort during digestion.”
According to The Ohio State University, asparagus contains inulin, a unique dietary fiber associated with improved digestion. Inulin is a prebiotic; it does not get broken down and digested until it reaches the large intestine. There, it nurtures bacteria known to improve nutrient absorption, decrease allergies and reduce the risk of colon cancer.
Cancer risk
Antioxidants and anti-inflammatories, which are found in great quantities in asparagus, are typically associated with decreased risk of cancers.

Ever Heard of Stinky Pee.

Asparagus: Health Benefits, Risks (Stinky Pee) & Nutrition Facts.

Asparagus

In ancient times, asparagus was renowned as an aphrodisiac. Regardless of its powers to put you in the mood, this succulent, savory vegetable contains a stimulating blend of nutrients, making this member of the lily family a fantastic food for your health.
High in vitamin K and folate, asparagus is extremely well balanced, even among nutrient-rich vegetables. “Asparagus is high in anti-inflammatory nutrients as well as provides a wide variety of antioxidant nutrients, including vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese and selenium.
Furthermore, the vegetable contains the amino acid asparagine, as well as chromium, a trace mineral that helps insulin do its job transporting glucose. It’s also especially rich in glutathione, a detoxifying compound that can help destroy carcinogens. For this reason, asparagus may help fight or protect against certain cancers, including bone, breast, lung and colon cancers.

Asparagus is extremely low in calories at about 20 per serving (five spears), has no fat, and is low in sodium. It can be eaten raw or cooked. It may come as a surprise to some to know that there are three varieties of asparagus: American and British, which is green; French, which is purple; and Spanish and Dutch, which is white.

 

Yummy....

Sweet Potatoes

Although they're soft and creamy enough to be put in pies and called dessert, sweet potatoes are also a surprisingly nutritious vegetable.
"Sweet potatoes are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids," said San Diego-based nutritionist Laura Flores. Plus, they're fat-free, relatively low in sodium and have fewer calories than white potatoes — although they do have more sugar. 
Sweet potatoes are one of the best sources of vitamin A; a large one contains more than 100 percent of the daily recommended intake, according to the U.S. Food and Drug Administration. Vitamin A is an antioxidant powerhouse, and is linked to anti-aging benefits, cancer prevention and the maintenance of good eyesight, according to the National Institutes of Health.

Potatoes.

Health benefits

 

Heart health
Sweet potatoes are a great source of B6 vitamins, which are brilliant at breaking down homocysteine, a substance that contributes to the hardening of blood vessels and arteries, according to the Harvard University School of Public Health. Sweet potatoes' potassium content is also helpful for your heart, as it lowers blood pressure by maintaining fluid balance, as explained by the American Heart Association. Potassium is also an important electrolyte that helps regulate your heartbeat.
Controlling blood sugar and maintaining energy
For as sweet as they are, sweet potatoes have a low glycemic index (which means they release sugar slowly into the bloodstream). "Sweet potatoes — unlike other starchy foods that elevate blood sugar rapidly after [they're consumed] due to their metabolism into sugar — will help steady the levels of blood sugar," Flores said. This means you won't get blood-sugar spikes, but you will get a steady amount of energy. Flores noted that this regulation occurs even in people with type 2 diabetes.
Furthermore, the Beauregard sweet potato, an orange-skinned variety grown in North Carolina, is similar to a white-skinned variety used in Japan to make a dietary supplement called Caiapo, which is marketed to control blood glucose in people with diabetes, according to an article in Perspectives, the magazine of the College of Agriculture and Life Sciences at North Carolina State University.
Researchers have found that the Beauregard "has essentially the same protein patterns" as Caiapo. Therefore, consuming sweet potatoes, or extracts from sweet potatoes, may help control blood glucose, and may someday provide a less expensive treatment with fewer side effects.
As if that weren't sweet enough, sweet potatoes are a terrific source of manganese. Manganese helps the body metabolize carbohydrates and thus maintain healthy blood sugar levels, and it can even stabilize your appetite. It also helps the body utilize antioxidants.
Stress
Sweet potatoes contain magnesium, the go-to mineral for destressing. It promotes relaxation, calmness and a good mood, as well as artery, blood, bone, muscle and nerve health. Immunity and anti-inflammatory properties
"Due to the color-pigmented vitamins, sweet potatoes are high in anti-inflammatory benefits," Flores said. One sweet potato contains about half of the daily recommended intake of vitamin C. Vitamins A and E also support a healthy immune system and are powerful disease-fighting antioxidants. While orange sweet potatoes contain more vitamin A, purple sweet potatoes are packed with the antioxidant anthocyanin, which is responsible for red, blue and purple colors in fruits and vegetables. Pigment-related antioxidants have anti-inflammatory properties, which are beneficial to overall health and help mitigate inflammatory disorders.
Skin and hair
Vitamin A may help protect against sun damage, according to a 2004 study in the journal Clinical Cancer Research, and vitamins C and E are well-known for their beauty benefits. They encourage healthy, glowing skin and collagen growth.
Digestion
Sweet potatoes are a good source of dietary fiber, which helps the body maintain a healthy digestive tract and regulates digestion. Cancer prevention
"Orange sweet potatoes have been shown to have anti-carcinogenic properties,” Flores said, and the NIH reports that some studies have suggested that beta-carotene may reduce the risk of breast cancer in premenopausal women and ovarian cancer in postmenopausal women.
However, purple sweet potatoes may be even more effective than orange sweet potatoes in staving off cancer. "Purple sweet potatoes have been shown to have better cancer-fighting abilities, with a positive effect on cancer cell growth.