10 Health Benefits of Peas
1. Weight Management:
Peas are low fat but high everything else. A cup of peas has less than 100 calories but lots of protein, fiber and micro-nutrients.
2. Stomach cancer prevention:
Peas contain high amounts of a health-protective polyphenol called coumestrol. A study in Mexico City determined you only need 2 milligrams per day of this phytonutrient to prevent stomach cancer. A cup of peas has at least 10.
3. Anti-aging, strong immune system, and high energy:
This comes from the high levels of anti-oxidants including:
flavinoids: = catechin and epicatechin
carotenoid= alpha-carotene and beta-carotene
phenolic acids = ferulic and caffeic acid
polyphenols = coumestrol
4. Prevention of wrinkles, Alzheimer’s, arthritis, bronchitis, osteoporosis and candida
These come from peas strong anti-inflammatory properties. Excess inflammation has also been linked to, heart disease, cancer, and aging in general. These properties include:
Pisumsaponins I and II and pisomosides A and B are anti-inflammatory phytonutrients found almost exclusively in peas.
vitamin C and vitamin E, and a good amount of the antioxidant mineral zinc
omega-3 fat in the form of alpha-linolenic acid (ALA).
5. Blood sugar regulation:
High fibre slows and protein slows down how fast sugars are digested.
The anti-oxidants and anti-inflammatory prevent or reverse insulin resistance (type 2 diabetes)
All carbohydrates are natural sugars and starches with no white sugars or chemicals to worry about.
6. Heart disease prevention:
The many antioxidant and anti-inflammatory compounds support healthy blood vessels. The formation of plaque along our blood vessel walls starts with chronic, excessive oxidative stress and inflammation.
The generous amounts of vitamin B1 and folate, B2, B3, and B6 reduce homocysteine levels which are risk factor for heart disease.
7. Healthy for the environment:
Peas work with bacteria in the soil to ‘fix’ nitrogen from the air and deposit it in the soil. This reduces the need for artificial fertilizers since one of their main ingredients is nitrogen.
After peas have been harvested the remaining plant easily breaks down to create more organic fertilizer for the soil.
Peas are also able to grow on minimal moisture so they are a perfect crop in many areas not needing irrigation or using up valuable water supplies.
8. Prevent constipation:
The high fiber content in peas improves bowel health and peristalsis.
9. Healthy bones
Just one cup of peas contain 44% of your Vitamin K which helps to anchor calcium inside the bones. It’s B vitamins also help to prevent osteoporosis.
10. Reduces bad cholesterol:
The niacin in peas helps reduce, the production of triglycerides and VLDL (very low-density lipoprotein, which results in in less bad cholesterol, increased HDL (“good”) cholesterol, and lowered triglycerides.
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9 Powerful Benefits Of Drinking Moringa Every Day
10 Health Benefits of Honey
10 Tips for HEIRLOOM TOMATOES
1) Learn to Graft
The single most effective cultivation practice with heirloom tomatoes is to use grafted plants, with the heirloom variety grafted onto a vigorous, disease-resistant rootstock.
Grafted heirlooms can produce yields 30–50% greater than nongrafted heirlooms. Grafting reduces the risk of soilborne diseases, and many growers feel that it leads to an overall vigor that helps the plants resist foliar diseases as well
2) Protect & Support
Heirloom tomatoes do better when grown in high tunnels , where their foliage stays dry. Many tomato diseases thrive in moist conditions, including late blight, leaf mold, Botrytis and Alternaria .
Because most heirlooms form big, vigorous plants, they require a tall tunnel and a strong trellising system. Most greenhouse and high-tunnel tomatoes are pruned to a single leader, and trained to a string that can be lowered later in the season, so that fruits remain accessible from the ground. Grafted heirlooms can, however, be trained to a double leader, so fewer plants are required (making grafting more cost-effective).
3) Prune Correctly
Because most heirloom tomatoes are vigorous growers, they do need to be pruned more often. Pruning (also called "suckering") is important because removing suckers provides better air circulation, which helps prevent foliar diseases. Pruning also encourages larger fruit production at the top of the plant.
4) Space Generously
Planting tomatoes with wider alleys between rows is another strategy to increase air circulation and thus reduce disease pressure.
The standard recommendation for tomato spacing is 1 foot between plants and 4 feet between rows. With heirlooms, wider spacing in either or both directions will improve air flow.
5) Grow on Mulch
In the field, tomatoes should be grown on mulch to prevent soil splash as well as to warm soil, conserve soil moisture, and prevent weeds, all of which benefit marketable yields.
Black Solar Mulch , SRM Red Mulch , and Bio360 Biodegradable Mulch are options recommended for tomato production.
6) Lay Drip Lines
To keep foliage dry, drip irrigation is preferable to overhead watering.
Additionally, fertigation (fertilizing while irrigating) through the drip line is preferable to foliar feeding.
7) Prevent Disease
A disease prevention program is essential in areas where tomato disease pressure is high.
Begin by applying Rootshield to transplants before setting them out; the active ingredient, a beneficial fungus, grows onto plant roots and provides protection against root diseases.
Once planted, tomatoes should be inspected regularly for any sign of disease — easy to do with heirlooms because you'll be pruning them often.
11 Proven Health Benefits of Ginger
Ginger is among the healthiest (and most delicious) spices on the planet.
It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain.
Here are 11 health benefits of ginger that are supported by scientific research.
1. Ginger Contains Gingerol, a Substance With Powerful Medicinal Properties
2. Ginger Can Treat Many Forms of Nausea, Especially Morning Sickness.
3. Ginger May Reduce Muscle Pain and Soreness
4. The Anti-Inflammatory Effects Can Help With Osteoarthritis
5. Ginger May Drastically Lower Blood Sugars and Improve Heart Disease Risk Factors
6. Ginger Can Help Treat Chronic Indigestion
7. Ginger Powder May Significantly Reduce Menstrual Pain
8. Ginger May Lower Cholesterol Levels
9. Ginger Contains a Substance That May Help Prevent Cancer
10. Ginger May Improve Brain Function and Protect Against Alzheimer’s Disease
11. The Active Ingredient in Ginger Can Help Fight Infections
11 Evidence-Based Health Benefits of Bananas
1. Bananas Contain Many Important Nutrients.
Bananas are among the most popular fruits on earth.
Native to Southeast Asia, they are now grown in many warmer parts of the world.
There are many types of bananas available, which vary in color, size and shape. The most common type is the yellow banana, which is green when unripe.
Bananas contain a fair amount of fiber, as well as several antioxidants.
Potassium: 9% of the RDI.
Vitamin B6: 33% of the RDI.
Vitamin C: 11% of the RDI.
Magnesium: 8% of the RDI.
Copper: 10% of the RDI.
Manganese: 14% of the RDI.
Net carbs: 24 grams.
Fiber: 3.1 grams.
Protein: 1.3 grams.
Fat: 0.4 grams.
Each banana contains only about 105 calories, and consists almost exclusively of water and carbs. Bananas contain very little protein and almost no fat.
The carbs in unripe (green) bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).
2. Bananas Contain Nutrients That Moderate Blood Sugar Levels
Bananas are rich in a fiber called pectin, which gives the flesh its structural form.Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.
Both pectin and resistant starch may moderate blood sugar levels after meals, and reduce appetite by slowing stomach emptying.
Furthermore, bananas also rank low to medium on the glycemic index, which is a measure (from 0–100) of how quickly foods increase blood sugar levels.
The glycemic value of unripe bananas is about 30, while ripe bananas rank at about 60. The average value of all bananas is 51.
This means that bananas should not cause major spikes in blood sugar levels in healthy individuals.
However, this may not apply to diabetics, which should probably avoid eating lots of well-ripened bananas and monitor their blood sugars carefully when they do.
3. Bananas May Improve Digestive Health
Dietary fiber has been linked to many health benefits, including improved digestion.
A medium-sized banana contains about 3 grams of fiber, making bananas a fairly good fiber source.
Bananas contain mainly two types of fiber:
Pectin: Decreases as the banana ripens.
Resistant starch: Found in unripe bananas.
Resistant starch escapes digestion and ends up in our large intestine, where it becomes food for the beneficial gut bacteria.
4. Bananas May Help With Weight Loss.
No study has directly tested the effects of bananas on weight loss. However, bananas do have several features that should make them a weight loss friendly food.
For starters, bananas contain relatively few calories. An average banana contains just over 100 calories, yet it is also very nutritious and filling.
They are also rich in fiber. Eating more fiber from fruit and vegetables has repeatedly been linked with lower body weight and weight loss.
5. Bananas May Support Heart Health.
Potassium is a mineral that is essential for heart health, especially blood pressure control.
Yet despite its importance, most people are not getting enough potassium in their diet.
Bananas are a great dietary source of potassium. One medium-sized banana (118 grams) contains 9% of the RDI.
A potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risk of heart disease.
Furthermore, bananas contain a decent amount of magnesium, which is also important for heart health.
6. Bananas Contain Powerful Antioxidants
Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.
They contain several types of potent antioxidants, including dopamine and catechins.
These antioxidants have been linked to many health benefits, such as a reduced risk of heart disease and degenerative diseases.
However, it is a common misunderstanding that the dopamine from bananas acts as a feel-good chemical in the brain.
In reality, dopamine from bananas does not cross the blood-brain barrier. It simply acts as a strong antioxidant instead of altering hormones or mood.
7. Bananas May Help You Feel More Full
Resistant starch is a type of indigestible carbohydrate found in unripe bananas, which functions sort of like soluble fiber in the body.
As a rule of thumb, you can estimate that the greener the banana is, the higher the amount of resistant starch it contains.
On the other hand, ripe (yellow) bananas contain lower amounts of resistant starch and total fiber, but proportionally higher amounts of soluble fiber.
Both pectin and resistant starch have been shown to have appetite-reducing effects and increase the feeling of fullness after meals.
8. Unripe Bananas May Improve Insulin Sensitivity
Insulin resistance is a major risk factor for many of the world’s most serious diseases, including type 2 diabetes.
Several studies have shown that 15–30 grams of resistant starch per day may improve insulin sensitivity by 33–50%, in as little as 4 weeks.
Unripe bananas are a great source of resistant starch, and may therefore help improve insulin sensitivity.
However, the reason for these effects is not well understood, and not all studies agree on the matter.
9. Bananas May Improve Kidney Health
Potassium is essential for blood pressure control and healthy kidney function.
As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.
One study in women showed that over 13 years, those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease.
Other studies have found that those who eat bananas 4–6 times a week are almost 50% less likely to develop kidney disease, compared to people who don’t eat bananas.
10. Bananas May Have Benefits for Exercise
Bananas are often referred to as the perfect food for athletes, largely due to their mineral content and easily digested carbs.
Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population.
The reason for the cramps is basically unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance.
However, studies have provided mixed findings about bananas and muscle cramps. Some find them helpful, while others find no effects.
That being said, bananas have been shown to provide excellent nutrition before, during and after endurance exercise.
11. Bananas Are Easy to Add to Your Diet
Not only are bananas incredibly healthy — they’re also one of the most convenient snack foods around.
Bananas make a great addition to your breakfast yogurt, cereal or smoothie. You can even use them instead of sugar in your baking and cooking.
Furthermore, bananas rarely contain any pesticides or pollutants, due to their thick protective peel.
Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested, and simply have to be peeled and eaten.
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