7 Health Benefits of Sweet Potatoes

Both vitamin A and vitamin C, in which sweet potatoes are also abundant, are invaluable for the prevention of many different types of cancer. Research has shown that the antioxidant pigment anthocyanin is abundant in the starch of the sweet potato, which may decrease the dangers presented by heavy metals and oxygen radicals.
Further antioxidant properties are produced by storage enzymes found in sweet potatoes. When damaged, the potato releases sporamins to help heal itself, an antioxidant capability our gastrointestinal tracts may also take advantage of.



Anti-Inflammatory
Sweet potato has anti-inflammatory properties thanks to the vitamin C, vitamin B6, beta-carotene, and manganese it contains. They are just as effective in curing both internal and external inflammations. Lowered inflammation has been shown in brain tissue and nerve tissue throughout the body following the consumption of sweet potato.
Arthritis
Sweet potatoes are rich in beta-cryptoxanthin, which has been found to help in the prevention of chronic inflammatory diseases such as rheumatoid arthritis. Studies have found that those who ate foods rich in beta-cryptoxanthin were 50% less likely to develop inflammatory arthritis than those who ate very of those foods. Just one serving per day of foods containing beta-cryptoxanthin, such as sweet potatoes, provided significant benefit.
In addition, the vitamin C in sweet potatoes helps maintain collagen and reduces the risk of developing certain forms of arthritis.


Blood Sugar The carotenoids in sweet potato can help your body respond to insulin and stabilize your blood sugar. Sweet potatoes also have a significant amount of Vitamin B6, helping resistance to diabetic heart disease. Their high content of soluble fiber aids in lowering both blood sugar and cholesterol, and their abundance of chlorogenic acid may help decrease insulin resistance.


Stomach Ulcers
Sweet potato is soothing for the stomach. The B vitamins, vitamin C, potassium, beta-carotene, and calcium they contain help in the healing of stomach ulcers. The fiber in sweet potatoes helps prevent constipation and acidity, consequently reducing the possibility of ulcers. The anti-inflammatory properties of sweet potatoes also soothe the pain and inflammation of ulcers.


Emphysema
Sweet potatoes provide over 90% of the body’s vitamin A needs. Researchers have found that smokers should eat foods high in vitamin A, as emphysema and many other lung diseases may be brought on by a deficiency of vitamin A associated with smoking.
Digestive Tract

Sweet potatoes are a good source of dietary fiber, helping to promote a healthy digestive system. Research has found that they may also help to cleanse heavy metals such as arsenic and mercury from the digestive tract.

10 Simple Steps To A Perfect Chicken Biryani

It is traditionally reserved for special occasions such as parties, weddings, holidays such as the Ramadan.

The preparation is quite lengthy but the outcome is simply amazing. 

The secret of making an awesome chicken biryani is all in the spices...

I personally recommend using Basmati rice. It's thin and a fine grain rice which can be used for a variety of purposes.

Use Ghee instead of butter. 

It's a very important ingredient if you want your biryani to have a more authentic taste. 

So please, no substitution here! :-)

Also be sure that you have all the following ingredients in place in order to simplify the cooking process. 

Ingredients:

1-1/2 kg chicken disjointed
1kg soaked basmati rice
2 cinnamon (powder)
6 cloves - whole
1/2 tsp cloves powder
5 cardamoms
1/2 tsp cardamom powder
1 tbsp whole cumin
1/2 tsp cumin powder
1/2 tsp turmeric powder
1/2 tsp red chili powder
1/2 tsp nutmeg powder
2g oriental saffron 
1 cup yogurt
2 tbsp ginger garlic paste
50g crushed onion
500g fried onion
500g fried potatoes (marinated in a pinch of yellow food coloring before frying)
1 cup oil
1/4 cup ghee
1 tbsp salt
50g fresh coriander leaves (finely chopped)
50g fresh mint leaves (finely chopped)
5 green chilies cut lengthwise

Ok, before doing anything else...

Take some flour (around 1/2 kg) and mix it with 1 - 2 cups of water. We are preparing a dough. Once done, keep it aside. We'll be using it later (see step 8).

Now follow the 10 simple steps: 

(1) Marinate chicken in saffron, chili powder, turmeric, ginger-garlic paste and crushed onions.

(2) Add dry spices to yogurt and mix with chicken. Marinate for 1 hour.

(3) Add fried onions, fried potatoes, coriander, mint leaves, green chilies to the marinated chicken. Smear again.

(4) Gradually add oil, ghee and 2 cups of water to the marinated chicken. Keep aside for 30 minutes.

(5) Boil 1500 ml (1.5 L) of water with whole cumin, cardamom, cinnamon, cloves, salt and soaked rice. Boil until half done.

(6) Strain and place a layer of rice on chicken. Sprinkle with fried onions, a little ghee and saffron diluted in 1/2 cup of hot water.

(7) Top with remaining rice. Sprinkle again with fried onions, 1 tsp ghee and 1 tsp saffron.

(8) Seal the pot lid with the dough. 

(9) Cook on high heat for 10 minutes, then reduce heat (or reduce heat when sizzling occurs). Simmer for 1 hour. 

(10) Serve with spiced yogurt, thinly slice carrots and cucumber salad.

Yield 8 servings.

Tips: Use a heavy utensil when cooking the biryani. The dough can be replaced with a heavy lid for sealing. For crispy fried onions simply fry them in oil.

7 Healthy Uses For Honey

Honey contains a treasure chest of hidden nutritional and medicinal value for centuries. The sweet golden liquid from the beehive is a popular kitchen staple loaded with antibacterial and antifungal properties that has been used since the early days of Egyptian tombs.

Honey’s scientific super powers contribute to its vastly touted health benefits for the whole body. The healthy natural sweetener offers many nutritional benefits depending on its variety. Raw honey is the unpasteurized version of commonly used honey and only differs in its filtration, which helps extend its shelf life. A tablespoon of raw honey contains 64 calories, is fat-free, cholesterol-free, and sodium-free, says the National Honey Board. Its composition is roughly 80 percent carbohydrates, 18 percent water, and two percent vitamins, minerals, and amino acids.

Typically, honey is sweet but can be cruel to infants. Spores of Clostridium botulinum bacteria — found in dirt and dust, which can contaminate honey — may lead to infant botulism and produce a toxin inside the body that can cause muscle weakness and breathing problems. The Mayo Clinic recommends waiting until after 12 months of age to give infants honey; consumption is safe for older adults and kids, since they have a mature digestive system that can handle the spores.

Consume honey responsibly and reap the numerous health benefits of this liquid gold.

1. ALLEVIATES ALLERGIES

Honey’s anti-inflammatory effects and ability to soothe coughs has led to the belief it can also reduce seasonal allergy symptoms. Although there are no clinical studies proving its efficacy, Dr. Matthew Brennecke, a board certified naturopathic doctor practicing at the Rocky Mountain Wellness Center in Fort Collins, Colo., told Medical Daily in an email, "A common theory is that honey acts like a natural vaccine." It contains small amounts of pollen, which if the body is exposed to small amounts of it, it can trigger an immune response that produces antibodies to the pollen. "After repeated exposure, you should build up these antibodies and the body should become accustomed to their presence so that less histamine is released, resulting in a lesser allergic response."

2. ALL-NATURAL ENERGY DRINK

Honey is an excellent source of all-natural energy at just 17 grams of carbohydrates per tablespoon. This natural unprocessed sugar — fructose and glucose — directly enter the bloodstream and can deliver a quick boost of energy. The rise in blood sugar acts as a short-term energy source for your workout, especially in longer endurance exercises.

Brennecke said there is a con to adding honey to your workout. “If your goal in exercising is to increase muscle mass, working out on an empty stomach first thing in the morning is the way to go.  When your body is in starvation mode (upon waking in morning), and you start exercising, you release insulin-like growthfactor-1 (IGF-1), which will help you build bulk,” he said. Brennecke does warn this only works when blood sugars are low.

3. BOOSTS MEMORY

The sweet nectar is loaded in antioxidants that may help prevent cellular damage and loss within the brain. A 2011 study published in Menopause found a daily spoonful of Malaysian honey may boost postmenopausal women’s memory, which can provide an alternative therapy for the hormone-related intellectual decline. After four months of taking 20 grams of honey a day, the women were more likely to have better short-term memory than their counterparts who took hormone pills.

Honey’s ability to help the body absorb calcium, according to Brennecke, helps aid brain health. The brain needs calcium in order to process thought and make decisions. “As our populations continue to get older and older, the likelihood of dementia setting in because of poor intake of vitamins and minerals continues to get higher and higher,” he said.

4. COUGH SUPPRESSANT

Honey can be the all-natural cure when it comes to pesky colds. A persistent cough that won’t go away can easily be remedied with two teaspoons of honey, according to a 2012 studypublished in the journal Pediatrics. Children between the ages of 1 and 5 with nighttime cough due to colds coughed less frequently when they received two teaspoons of honey 30 minutes before bed.

The golden liquid’s thick consistency helps coat the throat while the sweet taste is believed to trigger nerve endings that protect the throat from incessant coughing. Honey is believed to be as effective as the common cough suppressant ingredient dextromethorphan. It can be used in treating upper respiratory tract infections.

5. SLEEP AID

Honey can be a health aid for sleepless nights. Similar to sugar, honey can cause a rise in insulin and release serotonin — a neurotransmitter that improves mood and happiness. “The body converts serotonin into melatonin, a chemical compound that regulates the length and the quality of sleep,” Rene Ficek, registered dietitian and lead dietitian nutritionist at Seattle Sutton's Healthy Eating in Chicago, Ill., told Medical Daily in an email.

Moreover, honey also contains several amino acids, including tryptophan that is commonly associated with turkey. Honey’s steady rise in insulin, according to Brennecke, causes the tryptophan in honey to enter the brain, where it’s then converted into serotonin and then into melatonin, which is a sleep aid. This hormone is responsible for regulating sleep and wake cycles.

6. TREATS DANDRUFF

Honey can bring temporary relief to the scalp by targeting dandruff. A 2001 study published in the European Journal of Medical Research found applying honey diluted with 10 percent warm water to problem areas and leaving it on for three hours before rinsing led to itch relief and no scaling within a week. Skin lesions healed within two weeks and patients even showed an improvement in hair loss. The patients did not relapse even after six months of use.

Thanks to honey's antibacterial and antifungal properties, it can also treat seborrheic dermatitis and dandruff, which are often caused by an overgrowth of fungus. Moreover, “honey also has anti-inflammatory properties, which address the redness and itching on the scalp,” Brennecke said.

7. TREATS WOUNDS AND BURNS

Honey is a natural antibiotic that can act both internally and externally. It can be used as a conventional treatment for wounds and burns by disinfecting wounds and sores from major species of bacteria such as methicillin resistant Staphylococcus aureus (MRSA). A 2005 studypublished in the British Journal of Surgery found all but one of patients who suffered from wounds and leg ulcers showed remarkable improvement after applying a topical application of honey.

Top 10 Superfoods that Fight the Common Cold

No one is immune from the common cold. Some 200 viruses can cause common colds, with the rhinoviruses being the most widespread culprit.

This highly contagious viral infection primarily affects the upper part of the respiratory system including the nose and throat. It spreads mostly through coughing and sneezing.

According to the National Institute of Allergy and Infectious Diseases, roughly 1 billion people suffer from the common cold each year in the United States.

Symptoms of common colds include sore throat, stuffy nose, swelling of the sinuses, sneezing, coughing, slight fever and frequent headaches.

Also, the body often becomes weak leading to decreased productivity, missed work, missed school and other problems. These symptoms can last between two and 14 days. However, most people recover fully within 10 days.

There is no known cure. Measures to fight cold symptoms range from home remedies to over-the-counter medicines. Certain superfoods also can help fight as well as prevent common colds.

Here are the top 10 superfoods that fight the common cold.

1. GREEN TEA

Green tea is loaded with disease-fighting antioxidants as well as antiviral and antibacterial properties that help fight colds.

In particular, a group of antioxidants known as catechins have been shown to inhibit the activity of the common cold virus as well as certain influenza viruses. Also, green tea helps boost overall immunity and revives the metabolism rate.

Enjoy two or three cups of green tea daily to prevent or fight the common cold. You can add lemon and honey to enhance the taste, but avoid adding milk. When drinking the tea, try to inhale the steam also. It will help to reduce congestion and open up a blocked nose.

2. GARLIC

Garlic is well known for its strong antiviral and antibacterial properties and has been used for ages to fight the common cold and many of its symptoms. Plus, it contains allicin, a sulfuric compound that produces potent antioxidants and offers many medicinal benefits.

Also, garlic is one of best immune-boosting foods that help the body ward off and fight infections. A 2001 study published in the journal Advances in Therapy found that taking garlic supplements daily helps prevent colds.

• Eat one to two raw garlic cloves or add a few drops of garlic oil in your food and drinks regularly to prevent as well as fight common colds.
• If you have a cold, you can boil a few chopped garlic cloves in one cup of water. Remove from heat, and add one teaspoon of honey. Drink it two or three times a day until your cold is gone.

3. ORANGES

Oranges are full of vitamin C and can help deal with different types of viral infections, including the common cold. Vitamin C is a powerful antioxidant that helps boost your immune system. It promotes the production of white blood cells that fight infections.

Drink one to two glasses of orange juice daily to prevent and fight infections and improve your immune system. Also, drinking orange juice will help keep your body well hydrated, which is very important for overall health.

4. BLUEBERRIES

A compound called quercetin present in blueberries can help reduce the likelihood of getting a cold. Also, blueberries are packed with various antioxidants and disease-fighting nutrients like vitamin C that boost your immune system and help your body fight infections.

Frozen and fresh blueberries have equal nutrition, so you can use either to fight common colds.

5. MUSHROOMS

In traditional Chinese medicine, mushrooms are often used to fight the common cold and other types of viral infections. Mushrooms increase the production of cytokines, which in turn help fight off infections. Plus, mushrooms contain polysaccharides that support the immune system.

Mushrooms are also known for their strong antiviral and antibacterial properties and contain many essential nutrients.

To fight a cold, your best choices of mushrooms are white button, portobello, shiitake and maitake. You can add mushrooms in stir fry or salads or enjoy a warm bowl of mushroom soup.

6. YOGURT

There are more than 10 trillion bacteria living in our gastrointestinal tracts that are essential for our overall health. It’s important to ensure that the good bacteria outnumber the bad. You can do this by including probiotic food like yogurt in your regular diet.

Also, yogurt boosts your immune system to help your body naturally fight off infections like the common cold. For maximum health benefits, buy yogurt with “live and active cultures”.

Eating one-half cup of yogurt daily can reduce the incidence of common colds and other viral infections. You can add fruits or nuts to your yogurt to make it tastier and healthier.

7. SWEET POTATOES

Being rich in beta-carotene, sweet potatoes also play a key role in preventing common colds. When consumed, beta-carotene is converted into vitamin A, which is essential for maintaining a strong immune system and a well-functioning body.

Vitamin A also keeps the mucous membranes that line the nose and throat healthy and functioning properly. So if you do get a cold, symptoms will be mild and you will recover faster.

Eat one-half cup of boiled or roasted sweet potatoes on regular basis to improve your immune system and fight off common colds.

8. BRAZIL NUTS

These rich, creamy nuts are high in selenium, a mineral that improves the immune system and helps fight infections including common colds. Selenium also helps prevent cellular damage from free radicals by helping to form infection-fighting T-cells.

In addition, Brazil nuts contain minerals like zinc and iron as well as vitamin C that are essential for maintaining a strong immune system.

Just one or two Brazil nuts daily will provide your body with the required dose of selenium for preventing the common cold and flu.

9. PUMPKIN SEEDS

Pumpkin seeds are loaded with zinc, a mineral that plays a key role in fighting off common colds. Zinc boosts the immune system and has an antimicrobial effect, so it helps kill the viruses that cause common colds. Foods rich in zinc can also help cut down the duration of common cold symptoms.

You can eat roasted pumpkin seeds as a snack or include them in salads, soups, yogurt or other meals.

10. Red Bell Pepper

Red bell peppers are packed full of nutrients, antioxidants and anti-inflammatory properties that play a key role in maintaining a healthy body and strong immune system. They are also rich in vitamin C that helps boost the immune system and prevent common colds.

Red peppers can be eaten raw, roasted, fried, grilled or steamed. Just one cup of a raw red bell pepper will be more than sufficient to fullfil your recommended daily intake of vitamin C.

Make these superfoods a part of your daily diet to give your body its best defense against common colds. Also, remember that the best prevention is washing your hands thoroughly and often with soap and water.

Cold viruses primarily spread when your hands pick up a virus from an infected person or an object where viruses are present like doorknobs, and then you touch your mouth, nose or eyes.

Plus, drink plenty of fluids to help loosen congestion and prevent dehydration. A good way to do this is to have hot chicken soup as it will speed up the movement of mucus and reduce congestion.