Health benefits of banana you did not know about

Health benefits of banana you did not know about!

Rich in nutrients including vitamins A, B, C and E along with minerals like potassium, zinc, iron, etc, banana is a strong source of energy. Here are some other health benefits of this versatile fruit.

• Controls blood pressure: According to research, the potassium in this fruit keeps the blood pressure levels in check and it can also help decrease its levels. 

• Improves brain power: A good source of vitamin B, banana helps perk up nerve function and boosts learning abilities.

• Decreases the risk of stroke: According to studies, regular consumption of a banana helps reduce the occurrence of stroke. Rich in antioxidants and dietary fibre, consumption of bananas is also said to reduce the risk of cancer. 

• Maintains bones: Probiotic bacteria present in bananas is known to absorb calcium in the body. Hence, it helps in building better bones.

• Enhances digestion: The priobotics in banana help produce enzymes that enable absorption of nutrients, thus enhancing the digestive ability and preventing unfriendly bacteria from harming the body. Astringent in nature, raw bananas are effective in treatment for diarrhoea.

• Relieves constipation: Pectin found in bananas helps to alleviate constipation and improves bowel function.

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23 Foods to Lower Cholesterol to Prevent Heart Diseases

23 Foods to Lower Cholesterol to Prevent Heart Diseases

High Cholesterol can lead to Heart Disease and can be one of the greatest health threats. While the causes for high cholesterol are many, there are simple ways to beat this. One of them is by eating right. The solution to cholesterol control lies right in your kitchen.

1. Nuts help lower Cholesterol

Nuts contain plant sterols and monounsaturated and polyunsaturated fats, which lower the LDL (bad) cholesterol. Nuts (Almonds, Walnuts, Pistachio, Pecans) are rich in heart healthy - fiber, Vitamin E and Selenium.

2. Monosaturated fats helps lower cholesterol

Avocados, Peanut butter, Hazelnuts, Almonds and Pecans contain heart-healthy MUFA, which helps lower Cholesterol levels. Olive and Peanut oils are also rich in monounsaturates. Note all are high in fat calories.

3. Fatty Fish (Omega-3) helps lower Cholesterol

Fatty fish like Salmon, Tuna, Halibut are rich in Omega-3 fatty acids that has many heart protective properties and also helps improve your blood cholesterol profile.. Just be sure to bake or grill the fish, not fry it.

4. Grains and Oats help lower Cholesterol

Soluble fiber found in oats and oat bran, barley, brown rice, helps lower Cholesterol. Soluble fiber binds to bile acids and cholesterol an helps their excretion. Beans, apples, carrots also contain soluble fiber.

5. Beans and lentils help lower cholesterol

Beans, lentils and peas are good source of soluble fibre which helps lower cholesterol levels. Beans and pulses are high in fibre, high in protein and low in fat. Beans also contain lecithin, a nutrient that lowers cholesterol.

6. Fibre in fruits help lower cholesterol

Apples, Pears, Oranges and Grapefruit contain soluble fibre, which helps lower cholesterol. Include other soluble fibre rich foods such as psyllium, barley, apples, pears, kidney beans...

7. Antioxidants prevents cholesterol damage

Fruits like Blueberries, Cranberries and Grapes, protect LDL (bad) Cholesterol from being damaged. Only damaged Cholesterol forms sticky plaques that may lead to development of Atherosclerosis and increase risk of heart disease.

8. Plant sterols help lower cholesterol

Foods that are fortified with plant sterols and stanols, substances naturally found in many plant foods, unds help block the absorption of cholesterol into the bloodstream. Foods such as orange juice and yogurt drinks are often fortified with sterols and stanols.

9. Walnuts help lower cholesterol

Walnuts contain monounsaturated fats that helps reduce total cholesterol and LDL (bad) cholesterol levels. Omega-3 fats and antioxidants in Walnuts work to reverse the arterial damage caused by saturated fats.

10. Blueberries help lower cholesterol

Blueberries contain antioxidant Pterostilbene that effectively hels lower Cholesterol levels. Blueberries are also rich in soluble fibre and other powerful heart healthy vitamins.

11. Salmon helps lower cholesterol

Salmon or fatty fish is a good source of protein and omega 3 fatty acids - which has been shown to lower LDL cholesterol and raise HDL cholesterol. Omega 3 fatty acids are noted for its triglyceride-lowering power.

12. Garlic helps lower cholesterol

Many studies have demonstrated that eating garlic regularly reduces LDL (bad) cholesterol and raises HDL (good) level as it conains active substance called Allicin.

13. Avocado helps lower cholesterol

Avocados are rich in oleic acid, a monounsaturated fat that helps lower cholesterol.

14. Black beans help lower cholesterol

Black beans are high in dietary fiber, which binds with Cholesterol and helps excrete it from the body thus lowering Cholesterol levels.

15. Apples help lower cholesterol

Apple is rich in Pectin (fibre), powerful antioxidants like quercetin, catechin, phloridzin and chlorogenic acid that help lower LDL (bad) cholesterol levels and help increase HDL (good) levels.

16. Green, leafy vegetables help lower cholesterols

According to many studies individuals who 4 or more servings of fruits and vegetables have lower LDL cholesterol levels than those who ate fewer servings. Eat dark green, leafy of veeguies like Spinach, Collard greens and Swiss chard.

17. Raw carrots help lower cholesterol

Raw carrots are rich in a fibre called pectin that helps lower cholesterol. Other fruits that contain pectin, including apples, citrus fruits, strawberries, raspberries, black berries...

18. Sesame seeds helps lower cholesterol

Sesame seeds are rich in phytosterols that help reduce LDL (bad) Cholesterol levels significantly. Other foods that contain phytosterols include celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries.

19. Pistachios help lower cholesterol

Pistachios significantly lowers LDL (bad) cholesterol levels.

20. Cranberries help lower cholesterol

Antioxidants in Cranberries help slow down LDL cholesterol oxidation, and help raise HDL (good) cholesterol levels.

21. Pomegranate juice and cholesterol damage

Antioxidants in Pomegranate help reduces cholesterol plaque buildup and increases nitric oxide production that reduces arterial plaque.

22. Shitake mushrooms helps lower cholesterol

The active component in shitake mushrooms in eritadenine helps lower cholesterol levels. Shitake mushrooms also contains lentinan, which not only lowers cholesterol, but has anti-cancer properties and helps boost the immune system.

23. Prunes help lower cholesterol

Prunes are a wonderful source of antioxidants and fibre, which is known to reduce LDL cholesterol.

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Bananas for Cool Climates

Bananas for Cool Climates

Growing hardy and semihardy banana (Musa spp.) varieties make a tropical-looking garden a reality in cool and even cold regions. A few varieties will survive winters in U.S. Department of Agriculture plant hardiness zones 5 and 6. In USDA zones 8 and 9, where winters are mild, your choices of cool-climate bananas expand significantly. Bananas grow in USDA zones 5 through 11, depending on the species.

Cold-Hardy Varieties

Cold-hardy banana varieties have hardy rhizome-type roots that survive even prolonged freezing temperatures. The fleshy top growth, however, dies back when temperatures drop below freezing. Seeing an 8- or even 14-foot-tall banana plant collapse with the first freeze is disconcerting, but when you know it will come back in the spring, just like other perennials, it's easier to let it go.

Japanese Banana

Japanese banana (Musa basjoo), the most cold-tolerant banana, grows in USDA zones 5 to 10. It dies back to the ground in USDA zones 5 through 8. In USDA zone 9, it can grow year-round as an evergreen. Japanese banana grows 6 to 14 feet tall and wide. Grow this ornamental variety for its 2-foot-wide, 6-foot-long leaves rather than the inedible, nonshowy fruits. You may find Japanese banana listed under its alternate common name, hardy fiber banana.

Darjeeling Banana

A fast-growing, cold-tolerant variety, Darjeeling banana (Musa sikkimensis), grows 14 feet tall with an 8- to 10-foot spread. It dies back to the ground when temperatures dip below freezing but will grow back in spring, putting on an impressive 2 feet per week when the growing season gets under way. Darjeeling banana is hardy in USDA zones 6 through 11.

'Orinoco' Banana

In USDA zones 7 to 10, you can grow the banana cultivar 'Orinoco' (Musa 'Orinoco'), a striking 10- to 16-foot-tall variety with bright green, 6-foot-long leaves. In cool, mild climates, such as USDA zones 9 and 10, 'Orinoco' grows year-round and will even produce fruit in the second year. In the colder regions of USDA zones 7 and 8, this cultivar dies back to the ground. It is reliably hardy in USDA zone 8 and can survive in USDA zone 7 as long as the roots are protected.

Semihardy Varieties

In USDA hardiness zones 8 and 9, where winters tend to be mild, you can grow a variety of ornamental and edible bananas. If winter temperatures dip below freezing, the above-ground growth may die back, but new shoots will regrow in the spring.

Rajapuri Banana

A cool-climate variety, Rajapuri banana (Musa 'Rajapuri') is also a good candidate for slightly windy areas because the leaves are less delicate than many other varieties. Rajapuri banana grows 8 to 10 feet tall with a 10- to 15-foot spread and is hardy in USDA zones 8 through 10.

Dwarf Cavendish

'Dwarf Cavendish' (Musa 'Dwarf Cavendish'), hardy in USDA zones 9 through 11, grows 8 to 10 feet tall and will produce edible fruit the second year. This edible ornamental grows well in large patio planters or in a protected sunny spot in the garden.

Blood Banana

Blood banana (Musa acuminata 'Zebrina') is a striking ornamental that grows well in cool regions. This dwarf cultivar grows 5 to 6 feet tall. The striking green leaves are splashed with dark red pigment. 'Zebrina' grows in USDA zones 9 through 11.

Flowering Banana

The blue-green leaves of Musa ornata, commonly called flowering banana, gives cool-climate gardens a striking tropical edge. It grows 6 to 9 feet tall and 5 to 7 feet wide. The orange-yellow and purple flowers bloom seasonally but produce inedible fruit. Flowering banana grows in USDA zones 9 through 11.

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Tomatoes for Cool Climates

Tomatoes for Cool Climates

Tender, heat-loving tomatoes (Solanum lycopersicum) perform best in climates with a long, warm growing season, but that is not to say that you can't grow them if you live in a cool climate. Choosing the right type of tomato makes all the difference, and many different cold-tolerant varieties exist, whether you prefer the old-fashioned heirlooms or newer hybrids. 

The Basics

• Tomatoes need nighttime temperatures to stay reliably above 55 degrees Fahrenheit, and preferably above 60 F. Temperatures below 50 F inhibit growth, which often proves problematic in short-season areas with low spring and fall temperatures. When choosing a cold climate tomato look for:
• Early bearing varieties: Ideally, choose a type that produces ripe fruit in under 75 days. Remember that tomatoes grown in cooler climates can take an extra 10 or so days to ripen, so choose accordingly.
• Determinate types: Bushy, compact determinate tomatoes often mature faster than indeterminate varieties, but that is not always the case.
• Hybrid varieties often prove more cold-hardy and disease-resistant than heirlooms, but there are several notable exceptions.

Heirloom Tomatoes

• Heirloom, or open-pollinated, tomatoes are older types bred by hand. Fewer cold-tolerant heirlooms exist than hybrids, and they are generally more delicate and less resistant to disease. You can still choose from handful of hardy, prolific heirlooms that were bred in cold climates and fare well at lower temperatures.

Cold-Tolerant Types

• Large, round heirloom tomatoes with suitable cold tolerance are relatively rare because larger fruit typically takes longer to ripen. One exception is 'San Francisco Fog' (Solanum lycopersicum ‘San Francisco Fog’), a prolific type that produces clusters of 2- to 3-inch fruit in 70 days. It bears well in cool, wet climates where other varieties often fail to thrive.

• A hardy and early variety of tomato is the ‘Stupice' (Solanum lycopersicum ‘Stupice’), which is of Czech origin. It produces flavorful, 2- to 3-inch fruit in 52 days. The ‘Black Prince’ (Solanum lycopersicum ‘Black Prince’), a Siberian variety noted for its dark flesh, was bred in the Irkutsk region of Russia. Its fruit ripens in 70 to 90 days, and it has been known to produce 25 to 40 pounds of fruit over the course of three months.

Hybrid Tomatoes

• The greatest diversity of cold-tolerant types comes from the realm of hybrid tomatoes. From large-fruited varieties to the smallest cherry tomatoes, hybrids can meet your needs in terms of variety.

Large-Fruited Types

• One of the earliest types of tomatoes is the ‘Siletz’ (Solanum lycopersicum ‘Siletz’), which ripens in roughly 57 days. It is noted for its flavorful, nearly seedless flesh and dark red color. ‘Early Goliath’ (Solanum lycopersicum ‘Early Goliath’) ripens in 60 days. It is among the largest early-bearing tomatoes known for its deep, dark flesh.

• A dependable ripener, the ‘Willamette’ tomato (Solanum lycopersicum ‘Willamette’) is ready for harvest in around 70 days. Its red, firm flesh has a mild flavor, much like ‘New Girl’ (Solanum lycopersicum ‘New Girl’), an early bearing variety that matures in 58 to 65 days.

Small-Fruited Types

• Plum, cherry and grape tomatoes are all small-fruited tomatoes. Dozens of small, early-bearing hybrids exist, including common varieties such as ‘Super Sweet 100’ cherry tomato (Solanum lycopersicum ‘Super Sweet 100’). The sugary, 1-inch fruit ripens after 65 days and will continue to produce fruit until the first frost.

• Super hardy varieties such as ‘SubArctic Maxi’ (Solanum lycopersicum ‘SubArctic Maxi’) thrive at high elevations and will bear small, red-fleshed fruit in just 48 days. It barely crosses the finish line before ‘Fourth of July’ (Solanum lycopersicum ‘Fourth of July’), which matures after 49 days. The juicy, firm fruit forms in clusters of six to eight, and each is large enough to slice.

Cool-Climate Growing Tips

• Tomatoes are tender, warm-season vegetables that resent the cold even if they tolerate it. Temperatures between 55 and 85 F are best, but raising soil temperatures early in the season in cooler climates often proves difficult. To hasten warming, try:
• Full sun exposure: Growing with full, unshaded southern or western exposure provides the most consistent warmth.
• Plastic mulch: Covering the bed with plastic sheeting can raise soil temperatures by 6 F in the top 2 inches.
• Growing in pots or raised beds: Both encourage soil warming and can be arranged in naturally warmer areas, such as against south- or west-facing walls. Just be sure to use a pot with plenty of drainage holes. 

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Health Benefits of Clover Sprouts

Health Benefits of Clover Sprouts

• You might consider sprouts as just a simple topping for your salad or sandwich. But as a germinated seed, sprouts are a concentrated source of nutrients designed to support the growth of the new plant, and including them in your diet can help you meet essential nutrient needs. Clover sprouts, with a look and taste similar to alfalfa sprouts, provide protein, fiber, calcium, iron, vitamin C and folate. Adding them to your salad or sandwich offers a number of health benefits.

Low in Calories

Clover sprouts add flavor and crunch to your food without overloading you on calories. A 100-gram serving of raw clover sprouts contains 23 calories. By comparison, one slice of bacon, also used to add flavor and crunch to salads and sandwiches, contains 45 calories per slice. Including more low-calorie foods in your diet, such as clover sprouts, can make it easier for you to balance your calories to maintain a healthy weight.

Source of Protein

Clover sprouts can also help you meet your protein needs. In fact, most of the calories in clover sprouts, 70 percent, come from its protein content. A 100 g serving of clover sprouts contains 4 g of protein, meeting 8 percent of your daily value. Clover sprouts do not supply all of the essential amino acids, so they are not a complete source of protein. But if you eat a varied diet that includes other vegetables and grains, you should be able to meet all of your essential amino acid needs.

Source of Fiber

Clover sprouts can also help you meet your fiber needs. A 100 g serving contains 2 g of fiber, meeting 8 percent of your daily value. The fiber in clover sprouts can also aid in weight control by slowing digestion, helping you feel full longer. In addition, including more fiber-rich foods in your diet lowers your risk of both heart disease and type 2 diabetes.

Rich in Vitamins

As previously mentioned, sprouts are a concentrated source of essential nutrients, including vitamins, used to help support growth of the plant. Clover sprouts provide vitamin C, vitamin A, B vitamins and vitamin K. A 100 g serving of clover sprouts provides 14 percent of your daily value for vitamin C and 38 percent of your daily value for vitamin K. Vitamin C is an important antioxidant that protects your cells against oxidative damage and might lower your risk of heart disease and diabetes. Vitamin K is needed for blood clotting.

Rich in Minerals

Although clover sprouts are not a significant source of any one mineral, they do provide a small amount of several essential ones, including calcium, iron, phosphorus, zinc, selenium and magnesium. One serving of the sprouts meets 5 percent of your daily value for iron. As many as 80 percent of the world's population might be iron deficient, according to the Office of Dietary Supplements. Iron is essential for the production of the proteins that carry oxygen in your body.

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Benefits of White Kidney Beans

Benefits of White Kidney Beans

White kidney beans are a protein-rich starchy vegetable, full of vitamins, minerals and an excellent source of dietary fiber. Adding them to your diet offers a variety of health benefits such as promoting digestive health and preventing heart disease. White kidney beans are large and squared at the edges, unlike smaller white beans, such as navy beans.

Fiber Benefits

• Kidney beans, like other beans and legumes, are rich in both types of dietary fiber -- soluble and insoluble. 

• A 1-cup serving of kidney beans, cooked, meets roughly 45 percent of the Recommended Daily Intake for fiber. Both forms of fiber offer health benefits. 

• In the digestive tract, soluble fiber forms a gel-like substance that binds with cholesterol-containing bile and carries it out of the body.

• Insoluble fiber, on the other hand, helps to prevent constipation and improves laxation by increasing stool bulk. 

• Insoluble fiber may also help to prevent common digestive disorders such as diverticulosis and irritable bowel syndrome.

Reduces Heart Attack

• Fiber-rich diets help promote healthy cholesterol levels and lower cholesterol. 

• White kidney beans are also rich in a B vitamin known as folate. 

• In fact, a 1-cup serving of cooked white kidney beans meets over half of the Recommended Daily Value, or DV, for this nutrient. 

• Folate helps lower levels of homocysteine. Homocysteine is an amino acid that acts as a toxin in the bloodstream. 

• In fact, elevated levels of this amino acid in the bloodstream is an independent risk factor for stroke and heart attack. 

• According to a meta-analysis published in the "Journal of the American Medical Association" in October 2002, if all Americans consumed folate-rich diets, or those that met 100 percent of the DV for this nutrient, it would reduce the number of heart attacks by 10 to 11 percent each year due to the reduction in circulating homocysteine.

Stabilizes Blood Sugar

• In addition to offering benefits for the digestive and cardiovascular systems, the soluble fiber found in white kidney beans helps stabilize blood sugar levels. 

• According to an article published in "Current Diabetes Reports" in October 2009, randomized, controlled research studies have shown that viscous soluble fiber offers both immediate and long-term metabolic improvements in individuals with type 2 diabetes. 

• Some of these benefits include reducing hemoglobin A1c levels and insulin levels, improving fasting and post-meal glucose readings, and aiding in weight control by promoting feelings of fullness.

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Oca Vegetable Health benefits

Oca Vegetable Health benefits

• Oca is a perennial plant extensively cultivated in the central and southern Andes for its edible root. This tuberous root vegetable is the second most widely grown root crop behind the potato in Peru and Bolivia. 

• There are many ways to cook oca, including baking, boiling, steaming, roasting, and stir frying. 

• Oca is one of the highest vegetable sources of carbohydrate and energy. They are a good source of pro-vitamin A (beta carotene), and also contain potassium, vitamin B6 and small amounts of fibre.

• Eating more fresh vegetables is one of the simplest choices you can make to improve your overall health. 

• A vegetable-rich diet can help protect you from arthritis, heart disease, stroke, dementia, cancer, and can even help slow down your body’s aging process.

• Oca is a highly productive perennial plant with waxy, brightly coloured tubers that are perfect as a season-extending crop. 

• It is an excellent source of carbohydrates, phosphorus and iron, as well as essential amino acids that promote the health and proper function of muscles, organs, nails, hair, skin and more.

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