compiled by Dib Mossavi
Even though low-carb diets are no longer the rage, potatoes still have a bad reputation for wrecking diets. Brand new research from the University of Scranton in Pennsylvania comes to a different conclusion, at least about the purple variety. A study followed 18 overweight and obese people who also had high blood pressure. Participants were asked to either six to eight ‘golf ball’ sized purple potatoes for lunch and dinner, or stick to a potato-free diet. After a month, participants switched diet routines. Participants who ate potatoes saw a significant drop in their high blood pressure – diastolic pressure fell an average of 4.3% while systolic blood pressure dropped an average of 3.5%.
Try them :- Roasted with a little olive oil and salt. They cook (and taste) similar to other potatoes
This sweet white fleshed fruit is popular in Asia, but it has big health benefits. It should make its way into your cart too! According to a 2006 study in The Journal of Nutrition, lychee has the second highest level of heart-healthy polyphernols out of 24 fruits tested. They were beaten by strawberries, and the study found they had nearly 15% more disease preventing polyphernols than grapes. Lychee’s powerful antioxidants may also help to prevent the formation of breast cancer cells, according to a recent test-tube and animal atudy from Sichuan University in China.
Try them :- In your favourite fruit salad (you can buy the canned version) or puree them with broth and simmer to make a delicious sauce for chicken or pork.
Eat just one cup of this South American fruit, and you’re getting 5 times as much vitamin C as a medium sized orange (377 mg vs 83 mg). Like other red fruits, including tomatoes and watermelon, guava contains lycopene which may help prevent heart disease. And according to research by microbiologists in Bangladesh, guava can even protect against foodborne pathogens such as Listeria and Staph.
The Centre of Science in the Public Interest released a report in June 2011 comparing the nutritional info of 50 popular fruits. They ranked the fruits based on the percentages of certain nutrients content – fibre, Vitamin C, potassium, folate, iron, calcium and antioxident-packed pigments carotenoids – in each serving. Guava beats apples, bananas and grapes.
Try it :- In delicious pastries, cobblers and turnovers. Its tangy sweetness is a delicious alternative to cherries, berries and other more common fruits.
This leafy green cabbage is the number 1 veggie in China and boasts 10 times the recommended amount of vitamin A in just one cup. Packed with antioxidants, its no surprise that several studies show that high intake of Brassica vegetables (a family of vegetables including kale, broccoli and pak choy) may reduce the risk of certain cancers, including prostate cancer.
Try it :- In the wok, just add oil and ginger to make a delicious stir-fried pak choy.
Snack on one large Asian pear, and you will get 10gm of fibre, nearly half of your daily recommended amount. So what is so great about fibre? Not only does it lower the level of cholesterol, but it also keeps your appetite full, as well as controls the sugar level in your blood.
Try them :- As a quick grab-n-go snack by adding them to your daily salad diet.