Category: Nutrition

The Benefits of Eating Sweet Potatoes

March 10, 2025

Varieties of sweet potatoes arranged on a tray.

Varieties of Sweet Potatoes

What Are Sweet Potatoes?

What comes to mind when asked about sweet potatoes? You’d most likely think of an orange sweet tasting potato that’s served at Thanksgiving. According to the United States Sweet Potato Council, there are hundreds of sweet potato varieties. These varieties are divided into five basic types.

Mashed Sweet Potatoes Topped With A Pat of Butter

Varieties of Sweet Potatoes

  1. Orange skin with orange flesh
  2. Red skin with orange flesh
  3. Yellow skin with white flesh
  4. Purple skin with white flesh
  5. Purple skin with purple flesh

Sweet potatoes are root tubers that grow beneath the ground. Known as the Orange Superfood, they are high in Vitamin A.

How To Prepare Sweet Potatoes

There are several ways to prepare sweet potatoes. They can be baked, microwaved, steamed, boiled, sautéed, fried, or grilled. Also they are safe to eat raw.

Sweet Potato Nutritional Benefits

  • Vitamin A
  • Vitamin C
  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium
  • Thiamin
  • Zinc

Why Green Beans are Essential for a Healthy Diet

March 3, 2025
Steamed Green Beans In A Red Bowl

Steamed Green Beans

What Are Green Beans?

Technically green beans are classified as a fruit. They fit the scientific definition of a fruit since they are pods containing seeds. But as far as the dinner table goes, we use them as a vegetable side dish for lunch or dinner. Preparation includes steaming, sautéing, eating raw or cooking in water.

The Health Benefits of Green Beans

  • They contain folate and potassium, nutrients that promote heart health.
  • They contain soluble fiber that helps to lower LDL cholesterol.
  • They contain Vitamin K, an important nutrient for healthy bones.
  • They contain Vitamin C, Vitamin K, Folate, Iron and Potassium.
  • They help to control hunger due to the high soluble fiber content.
  • They are low glycemic with a glycemic index of 30.
  • They are low in calories. One cup contains 31 calories.
  • The Vitamin K content helps to improve bone health.

Understanding Anti-Inflammatory Foods and Their Benefits

February 25, 2025
Processed food.

A Meal of Processed Food

A healthy lunch of grilled salmon garnished with greens and lemon.

Grilled Salmon with Fresh Greens

What Are Anti-Inflammatory Foods

An anti-inflammatory diet is a style of eating that eliminates certain foods that are known to cause inflammation in the body. Examples are pre-packaged desserts, snack foods, processed meats, processed cheeses, sugary beverages, and fried foods. Chronic internal inflammation can lead to damaging internal organs.

Chronic Health Conditions Associated with Inflammation
  • Crohn’s Disease
  • Heart Disease
  • High Blood Pressure
  • Irritable Bowel Syndrome
  • Multiple Sclerosis
  • Obesity, Psoriasis
  • Rheumatoid Arthritis
  • Type 1 Diabetes
  • Ulcerative Colitis
Top Anti-Inflammatory Foods To Include In Your Diet
  • Green Leafy Vegetables
  • Salmon, Tuna, Mackerel, Herring
  • Legumes
  • Nuts and Seeds
  • Avocados
  • Olive Oil

Dates Make A Great Pre-Workout Snack

February 20, 2025
Medjool dates arranged on a colorful serving plate.

Dates Provide A Healthy and Filling Snack Prior To Exercise

The Benefits of Eating Dates

Medjool Dates

Dates are known as a stone fruit meaning they have a single seed surrounded by an outer fleshy fruit similar to mangoes, peaches and olives. There are many varieties of dates. Pictured in this post are the large Medjool variety.

Dates contain natural sugars and have a sweet, caramel, chewy taste. They are an energy boosting soft fruit with impressive health benefits. Eat them at least an hour before exercise to allow time for digestion.

Nutrients In Dates

  • Selenium
  • Magnesium
  • Calcium
  • Potassium
  • Copper
  • Fiber
  • B Vitamins: Pantothenic Acid, Folate, Niacin
  • Vitamins C, A and K
  • Antioxidants
  • Low Glycemic Index

The Benefits of Eating Pumpkin Seeds

February 19, 2025

Why You Should Eat Raw Unsalted Pumpkin Seeds

Pumpkin seeds are the edible seeds from pumpkins. They have a nutty, slightly sweet flavor and are a good source of plant protein comparable to soy protein. Pumpkin seeds are very filling and make a great snack. In addition, they contain important minerals.

Where To Buy Raw Pumpkin Seeds

Packaged Raw Pumpkin Seeds are sold at Whole Foods, Trader Joe’s and Amazon.

Raw Unsalted Pumpkin seeds contain the following minerals.

  • Phosphorus
  • Potassium
  • Magnesium
  • Calcium
  • Iron
  • Zinc
  • Sodium
  • Manganese
  • Copper

Nature’s Candy: Health Benefits of Figs

December 11, 2024
Dried Figs

Figs are nicknamed nature’s candy because of their high natural sugar content. Dried figs have a sweet, chewy soft and crunchy texture.

Dried figs are made from fresh figs that have been dehydrated to remove their moisture content.

Benefits of Figs

Fresh Figs
  • Figs are an excellent source of dietary fiber.
  • Figs contain 7 essential minerals: copper, magnesium, potassium, and iron.
  • Figs contain Vitamins A, K and B6.
  • Dried figs are one of the best sources of calcium. One serving, about 4 figs has 50 – 60mg of calcium.
  • Figs are considered a super snack.
  • Figs help to support intestinal health due to their high fiber content.
  • Figs are low in calories.