Nutritional Benefits of Potatoes

Healthy eating options need to be carefully considered in any household just as the other factors that concern a family such as their interior décor options. Foods that are not beneficial to the body may cause a myriad of problems health wise and cost the family unnecessary expenses. One very healthy food type that is a staple in most diets is the potato. Controversy is still raging on the nutritional value of the potato with one side arguing that it is full of unhealthy calories and no nutrients while others swear on the medicinal benefits of this tuber. The potato was first cultivated over seven thousand years ago in the Americas and from there its cultivation has spread all over the world.

Jacket Potatoes and Salsa Toppings

To enjoy the full benefits of the potato it is advised to leave the skin on as most of the nutrients are stored just under the skin. The skin also tastes great when grilled or baked. The potato is believed to contain about half of the recommended daily intake of Vitamin C, which aids in healing by boosting the immune system and the absorption of iron. Contrary to popular misconceptions, potatoes do not contain cholesterol and they do add natural fibre to the diet. It is also rich in other essential vitamins and minerals including potassium, vitamin B6 and ten percent of the recommended daily intake of iron.

The potato is a healthy vegetable that can be enjoyed in a variety of ways including boiling, baking and in some cultures raw. It is fat free with no cholesterol but some toppings added to it such as creams, cheeses and butter increase the fat and cholesterol level. Healthier toppings should be other vegetables such as broccoli, onions, mushrooms and garlic or some hot salsa for an additional healthy flavour.

Shopping for New Year’s Dinner

Shopping for New Year’s dinner can be quite a daunting task but with a little planning, this can be quite the opposite. For starters plan the menu before setting out to shop, this way you will only buy what you need. Some people shop then plan the menu and end up spending unnecessarily on items that will not be used. Planning the menu means taking into consideration any dietary requirements for the guests including special meals for different age groups such as the very young and the not so young. Planning ahead also includes preparing a guest list and thereby knowing how many guests are expected.

Preparing a Grocery Shopping List

Once the menu is set, the grocery list should be prepared. Separate this list into perishable and non-perishable goods. The non-perishables such as canned products and dry goods can be bought well in advance since they will keep for long and save on time when buying the perishables such as fresh vegetables and fruits. The refrigerator and freezer need to be cleaned out before shopping so that space is created for the New Year’s dinner ingredients which may include a large turkey and other meat products. For stress free shopping and peace of mind, pick a time when there is less shoppers’ traffic to avoid long queues and crowded shops.

Order items that need this well in advance and pay up the deposit if needed. Put a reminder on when to pick them up in your diary or on the refrigerator door. Plan to shop for the perishables as close to New Year’s as possible but not later than the twenty-eighth. This way, anything that is forgotten can be bought then or on the twenty-ninth and not on early New Year’s morning. Check off items from the shopping list as they are purchased to avoid double purchases.

Benefits of Vitamin C

 Perhaps one of the highly emphasized and known vitamins of all is Vitamin C. It is available from a number of sources including citrus fruits like oranges, lemons, grapefruit and tangerines. It is known to have a number of health benefits like controlling the effects and preventing the common cold symptoms as well as generally boosting the immune system. The antioxidizing properties of Vitamin C are perhaps the most important of its benefits which prevent heart disease, cancer and arthritis. Just like when a cut apple is exposed to air and it turns brownish due to oxidation, the cells in our bodies when exposed to free radicals oxidize and diseases occur. Vitamin C fights the free radicals and prevents such diseases to a great degree.

Vitamin C boosts Immunity

Vitamin C, also known as ascorbic acid, is responsible for the production of collagen, which is a material that holds the body tissues together. Regular intake of this vitamin will ensure that cuts and bruises heal faster due to increased collagen production holding the tissues and cells together. Vitamin C is water-soluble meaning excess amounts are eliminated from the body in urine. However large amounts of vitamin C are known to cause kidney stones and stomach upsets due to acidic properties.

The absorption of Iron is significantly enhanced by Vitamin C intake making it ideal for the treatment and prevention of anemia. Vitamin C deficiency is evidenced by weak muscles and joints, black, swollen and bleeding gum (also known as scurvy), lose of teeth, tiredness and even depression. Other acceptable sources of Vitamin C apart from citrus fruits include mangoes, paw paws, strawberries, kiwifruit and tomatoes. The outer covering of ginger or is also known to contain high levels of Vitamin C. With all these health benefits, little wonder that Vitamin C is so popular.