Health Benefits Of Celery Nutrition Facts

Health Benefits Of Celery & Nutrition Facts. Celery is a versatile plant, mainly as a vegetable and medicine. Nutrient content in celery is also very beneficial for health. Calories in celery every 100 gr is only 14 calories, so it doesnt have negative calories. The main content of celery is butilftalida and butilidftalida as the main carrier of aroma. There are also a number of flavonoids such as graveobiosid A (1-2%) and B (0.1 to 0.7%), and compound phenol group. Other components are apiin, isokuersitrin, furanokumarin and isoimperatorin. The main fatty acid content is petroselin acid (40-60%). Leaves and leaf stalks contain steroids such as stigmasterol and sitosterol.

Celery contains amino acids, boron, calcium, chlorine, essential fatty acids, folate, inositol, iron, magnesium, manganese, phosphorus, potassium, selenium, sulfur, zinc. Vitamins on celery are vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin C, vitamin E and vitamin K. Nutrient value of celery in full can be read in the following table.

Celery Nutrition Facts

Celery (Apium graveolens, raw) Nutrient value per 100 g
Source: USDA National Nutrient data base

 Energy : 16 Kcal 
 Carbohydrates : 2.97 g 
 Protein : 0.69 g 
 Total Fat : 0.17 g 
 Dietary Fiber : 1.6 g 
 Water : 95.43 g 
 Total sugar : 1.83 g 

 Vitamins 
 Folates : 36 µg 
 Niacin : 0.320 mg 
 Riboflavin : 0.057 mg 
 Thiamin : 0.021 mg 
 Vitamin A : 449 IU 
 Pyridoxine : 0.074 mg 
 Vitamin C : 3.1 mg 
 Vitamin D : 0 IU 
Vitamin E : 0.27 mg 
 Vitamin K : 29.3 µg 

 Minerals 
 Calcium : 40 mg 
 Iron : 0.20 mg 
 Magnesium : 11 mg 
 Phosphorus : 24 mg 
 Zinc : 0.13 mg 
 Sodium : 80 mg 
 Potassium : 260 mg 

 Lipids 
 Saturated fatty acids : 0.042 g 
 Monounsaturated fatty acids : 0.032 g 
 Polyunsaturated fatty acids : 0.079 g 
 Cholesterol : 0 

10 Celery Health benefits

1. Reduce the Risk of Cancer: Celery contains pthalides and polyacetylene. Anti-cancer components detoxify carcinogens. Celery also contains coumarin which increases the activity of white blood cells.


2. Lowering Cholesterol: Phthalide celery contained in vegetables may help lower blood cholesterol by increasing bile acid secretion.


3. Boost Immunity: Celery contains vitamin C which is known to be very useful to enhance the bodys immunity (immune system).


4. Preventing High Blood Pressure: Celery contains a substance called phthalide that are known to help lower blood pressure by relaxing the muscles around the arteries, and helps the dilation of blood vessels. Selendri also contains calcium and magnesim that play a role in regulating blood pressure.


5. Diuretics: Celery has been used as a diuretic since hundreds of years ago. Diuretic effect is derived from the balance of potassium (potassium) and sodium (sodium) which helps remove excess fluid from the body.


6. Anti-inflammatory: Polyacetylene contained in celery help relieve different types of inflammation such as rheumatoid arthritis, osteoarthritis, joint pain gout, asthma, and bronchitis.


7. Helps Kidney Function: Celery improve kidney health and normal kidney function by helping to eliminate toxins from the body. Therefore, it reduces the risk of kidney stones.


8. Keeping Healthy Nerve System: Organic alkaline minerals contained in celery helps calm the nervous system, helping to sleep for people with insomnia (insomnia).


9. Helps Eliminate Pouch Gall Stones: Diuretic effect of celery helps to solve and remove gallbladder stones.


10. Helps Digestion: Celery contains fiber foods help smooth bowel movement. Therefore, celery is a natural laxative that helps to cure constipation.

10 Magnificent Plum Benefits And Nutrition Facts

Apparently, plum has a lot of benefits for health, because it is rich in nutrition, such as vitamins and minerals. Plum fruit with the scientific name Prunus domestica, which tend to have a taste of sweet and sour, is a plant of the family Rosaceae. Plum is a plant that is widely cultivated in the United States, Europe, Japan and China. Many cultivars of plums are grown all over the world, which sets it apart is the color, size and harvest schedules satisfying the planting area. In general, the plum-sized 5-6 cm with a weight of 50-70 grams.

Nutritional benefits of plums or also called prunes is located on a low-calorie meat that has 46 calories per 100 grams and contains no saturated fat, but contains many compounds that are good for health such as vitamin and mineral content. Additionally, fiber, sorbitol, and isatin is known to help to regulate the function of the digestive system and also relieve constipation condition. To get more plum benefits, read nutrition facts first.

Plums Nutrition Facts

Plum is a moderate source of vitamin C and is also a powerful natural antioxidant. Consumption of foods rich in vitamin C can help the body develop resistance against infectious agents, inflammation and harmful free radicals. 

Fresh plums are a source of vitamin A and beta carotene. Vitamin A is important for good eyesight. It is also necessary for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A has been found to protect from lung and oral cavity cancers. Plum also good in providing health flavonoid poly phenolic antioxidants such as cryptoxanthin, lutein and zea-xanthin in significant amounts. These compounds help act as an antidote to oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various types of diseases.

Fresh (raw) plums nutrition facts per 100 gr
Based on USDA Nutrient data base

Energy : 46 kcal
Carbohydrates : 11.42 g
Protein : 0.70 g
Total Fat : 0.28 g
Cholesterol : 0 mg
Dietary Fiber : 1.4 g
Total sugars : 9.92 g
Water : 87.23 g

Vitamins
Folates : 5 µg
Niacin : 0.417 mg
Riboflavin : 0.026 mg
Thiamin : 0.028 mg
Vitamin A : 345 IU
Vitamin B6 (Pyridoxine) : 0.029 mg
Vitamin C : 9.5 mg
Vitamin E (alpha-tocopherol) : 0.26 mg
Vitamin K : 6.4 µg

Minerals
Calcium : 6 mg
Iron : 0.17 mg
Magnesium : 7 mg
Potassium : 157 mg
Phosphorus : 16 mg
Sodium : 0 mg
Zinc : 0.10 mg

Lipids
Saturated fatty acids : 0.017 g
Monounsaturated fatty acids : 0.134 g
Polyunsaturated fatty acids : 0.044 g

10 magnificent plum benefits for health

1. Plum able to maintain a healthy heart: Efficacy and benefits of plums for the heart is to help lower cholesterol levels. Fiber in prunes is a soluble fiber, which means bind cholesterol and increase its excretion from the body. It has the same effect as blood glucose and helps normalize blood sugar levels by slowing the absorption of glucose.


2. Plum help smooth digestion: For those of you who are having problems with the digestive system, such as constipation, can be overcome by plums because of the fiber content, sorbitol, and isatin.


3. Plum benefits to protects against free radicals: Plum fruit contains anti-oxidants that are beneficial to the body. Anti-oxidant compounds like lutein can reduce the amount of harmful free radicals in the body. 


4. Boost immunity: The content of vitamin C in the body necessary for plum boost the immune system. 


5. Controlling cholesterol: The soluble fiber in fruit plums can lower cholesterol levels in your body. These fibers are also able to clean toxins in the bile that makes your body become healthier.


6. Plum health benefits to prevent cancer: Pigments that is in the plum called anthocyanins can protect the body against free radicals, which can cause cancer. The content of beta-carotene in it is also able to prevent the body from cancer-causing compounds particularly lung cancer and cancers of the oral cavity. 


7. Sharpen vision: Plum is also known to be rich in vitamin A. Vitamin A is a vitamin that is essential for maintaining healthy mucus membranes of the eyes and make your eyes become healthier. Fiber plums called zea xanthin is also good for the health of your retina.


8. Maintaining bone health: In addition to a low-calorie, plums are also rich in vitamin D and calcium that are beneficial to bone health and make your bones strong and nonporous. 


9. Reduce the risk of diabetes: In addition, the plums are also beneficial for diabetes. Plums have a low glycemic index so as to reduce the risk of diabetes type 2.


10. Purifies the blood: the first Benefits you can get from these plums are able to help purify the blood. Many studies say fiber content in plums can help prevent bookkeeping platelets, which can cause blood disorders such as arteriosclerosis and high blood pressure. Plum helps purify the blood by oxygenating and is recommended for those who are prone to stroke and coronary heart disease.

Health Benefits of Cantaloupe As Low Calories Fruits Nutrition Facts

As one of low calories fruit, cantaloupe nutrition has so many health benefits for our body. In every 100 gr, calories in cantaloupe only contain 34 calories, it makes cantaloupe is safe for diabetes also good as energy source. Cantaloupe that also known as mushmelon or muskmelon contains minerals such as magnesium, manganese, copper, zinc, iron, cobalt, and chromium. Fruit that has trinomial name as Cucumis melo var. cantalupensis, also has high beta-carotene content, that is also well used to counteract free radicals, which is one cause of heart disease and cancer.

In RDA (Recommended Dietary Allowance) guides, there is a suggestion that we should consume beta-carotene is approximately 5-6 mg per day, to maintain heart health. Referring to that suggestions, we only need to regularly consume enough cantaloupe and heart will remain healthy. The other cantaloupe nutrition can be read at the bottom of the post, now read cantaloupe health benefits below.

Health benefits of cantaloupe

• The content of potassium in cantaloupe fruit can lower blood pressure, reduce the formation of plaque in the arteries, as well as a natural laxative.
• Vitamin A is contained therein can maintain healthy eyes and bones and consumed both active and passive smokers.
• Potassium contained in cantaloupe able to control blood pressure, suitable for people with hypertension.
• Cantaloupe also has a low glycemic index (GI), fructose and glucose contained in cantaloupe fruit is a natural simple sugar so it is safe to eat for people with diabetes, obesity. It also can prevent uric acid.
• Cantaloupe is a good source of vitamin A and beta-carotene are very good. The content of beta-carotene is an antioxidant that may play an important role in reducing the concentration of peroxyl radicals or free radicals to prevent premature aging or prevent cancer.
• Cantaloupe also can maintain a healthy heart, lungs, or blood vessels.
• Can increase endurance, healthy kidney and spleen function, and lowers blood pressure because it is rich in potassium and mineral content of provitamin A and dietary fiber.

Cantaloupe is also in the list of the top 10 fruits and vegetables that can prevent cancer. The 10 fruits and vegetables are broccoli, cantaloupe, carrots, kale, mango, pumpkin, red peppers, spinach, strawberries, and sweet potatoes. Cantaloupe is a good source of vitamins C and A are very good. Like in RDA guides, we are advised to consume vitamin C at least 60 mg per day, to protect the body from cancer risk.

Vitamin C is also useful to enhance the absorption of iron from supplements or iron sources other than meat. Thus, for women who generally have anemia, eating cantaloupe is a smart choice.

In Encyclopedia of Fruit & Vegetable Juice For Healing, stated that the cantaloupe is also useful for colitis. Explained that Crohns disease or regional enteritis (autoimmunedisorder) is a chronic condition marked inflammation in the small intestine or in the colon.

Cantaloupe are rich in beta-carotene, pro-vitamin A, as well as magnesium, manganese, zinc and chromium. All the elements are useful for reducing inflammation and restoring mucosal tissue injury effectively and naturally.

Cantaloupe was also able to get rid of acne. To cure acne, especially those caused by hormonal disorders, the need for essential fatty acids (EFAs) and gamma linolenic acid acids (Glas). Both worked to reorganize the disrupted hormones. They also reduce the production of sebum, thus eliminating blockage of skin pores.

So, do you still not get enough cantaloupe health benefits information yet? If it so, then read cantaloupe nutrition facts below.

Cantaloupe nutrition facts

Cantaloupe (raw) Nutritional Value per 100 g 
Source: USDA Nutrient data base 

Energy : 34 Kcal
 Carbohydrates : 8.16 g
 Protein : 0.84 g
 Total Fat : 0.19 g
 Dietary Fiber : 0.9 g
 Water : 90.15 g
 Total sugar : 7.86 g

 Vitamins 
 Folates : 21 µg
 Niacin : 0.734 mg
 Riboflavin : 0.019 mg
 Thiamin : 0.041 mg
 Vitamin A : 3382 IU
 Pyridoxine : 0.072 mg
 Vitamin C : 36.7 mg
 Vitamin D : 0 IU
 Vitamin E : 0.05 mg
 Vitamin K : 2.5 µg

 Minerals 
 Calcium : 9 mg
 Iron : 0.21 mg
 Magnesium : 12 mg
 Phosphorus : 15 mg
 Zinc : 0.18 mg
 Sodium : 16 mg
 Potassium : 267 mg

 Lipids 
 Saturated fatty acids : 0.051 g
 Monounsaturated fatty acids : 0.003 g
 Polyunsaturated fatty acids : 0.081 g
 Cholesterol : 0

Kale Health benefits Nutrition Facts

There are so many health benefits of kale due to its nutrition content. The most important kale benefits is to prevent cancer. Green leafy vegetables known for its benefits as an antioxidant that caring for the bodys cells. When consumed regularly, kale that also known as borecole able to prevent cancer and reduce cholesterol. Apparently, the vegetable that in scientific name called as Brassica oleracea Acephala Group, contained higher vitamin C than oranges. Surprising isnt it?

Beside rich in minerals, kale is also full of antioxidant vitamins A, C and K. Carotenoids and flavonoids are antioxidants that have been proven effective in warding off cancer. Thats why some people call kale as the healthiest vegetable on earth. The other content of kale is lutein and zeaxanthin are very good for eye health. Along with antioxidants, as well as a fair amount of content in kale can lower cholesterol and reduce the risk of heart disease.

Kale health benefits

1. Kale is low in calories, high in fiber and contain no fat. One bowl of kale it only contains 36 calories, 5 grams of fiber and 0 grams of fat. With the fiber content, kale is very good to help digestion and launched disposal. Kale also contains a lot of nutrients, vitamins, folate and magnesium, which are also listed below.

2. Kale contains a lot of iron. If calculated per calorie, kale has more iron than meat. Iron is very important for health, for example, for the formation of hemoglobin and enzymes, sends oxygen to the various parts of the body, regenerate cell-cell, liver function and help others.

3. Kale contains a lot of Vitamin K. Vitamin K can help fight cancer, vitamin K is also necessary for many body functions including bone health and prevent blood clots. In addition, increased vitamin K can also help people who suffer from Alzheimers disease.

4. Kale is filled with a potent antioxidant. Antioxidants, such as carotenoids and flavonoids, help protect your body against a variety of cancer types.

5. Kale is an excellent food to prevent inflammation. One bowl of kale contains 10% RDA of omega-3 fatty acids, which can help fight arthritis disorders, asthma, and autoimmune.

6. Kale is very good for maintaining heart health. Emphasis on eating kale can help lower cholesterol levels.

7. Kale is high in Vitamin A. Vitamin A is very important for your vision, your skin also helps prevent lung cancer and oral cavity.

8. Kale is high in Vitamin C. Its very beneficial for your immune system, your metabolism, and your body rehydrate.

9. Kale is high in calcium. The calories that kale has more calcium than milk, which helps prevent damage to bones, prevent osteoporosis and maintain the bodys metabolism in order to stay healthy. Vitamin C is also helpful to maintain flexibility and joint cartilage.

10. Kale is a very good food for detox. Kale contains a lot of fiber and sulfur, which is very good for cleansing your body and keep your liver in order to stay healthy.

Kale Nutrition Facts

Kale (Brassica oleracea. Acephala group)(raw) Nutrition value per 100 g
Source: USDA National Nutrient data base

Energy : 49 Kcal 
 Carbohydrates : 8.75 g 
 Protein : 4.28 g 
 Total Fat : 0.93 g 
 Dietary Fiber : 3.6 g 
 Water : 84.04 g 
 Total sugar : 2.26 g 

 Vitamins 
 Folates : 141 µg 
 Niacin : 1.000 mg 
 Riboflavin : 0.130 mg 
 Thiamin : 0.110 mg 
 Vitamin A : 9990 IU 
 Pyridoxine : 0.271 mg 
 Vitamin C : 120 mg 
 Vitamin D : 0 IU 
Vitamin E : 1.54 mg 
 Vitamin K : 704.8 µg 

 Minerals 
 Calcium : 150 mg 
 Iron : 1.47 mg 
 Magnesium : 47 mg 
 Phosphorus : 92 mg 
 Zinc : 0.56 mg 
 Sodium : 38 mg 
 Potassium : 491 mg 

 Lipids 
 Saturated fatty acids : 0.091 g 
 Monounsaturated fatty acids : 0.052 g 
 Polyunsaturated fatty acids : 0.338 g 
 Cholesterol : 0

Almonds Nutrition Facts 15 Magnificent Health Benefits High Calories But Healthy!

Almonds are healthy nuts which are added to various dishes and processed food products. In addition to delicious taste, almonds nutrition contents has so many health benefits for human body. Although popular bears the name "nuts", but in botany, Almond does not belong to the nuts crop relatives or legumes family. The almond fruit has a distinctive taste, therefore it is not surprising that many culinary uses pieces of almonds as a complementary flavor.

Based on further research, it is known that almonds contain as much as 49% oil comprising omega-9, omega-6, palmiat acid, oleum amigdalae and others. In addition to earlier oil, almonds also contain other nutrients such as carbohydrate, fiber, sugars, vitamin E, unsaturated fatty acids, vitamin B and C, calcium, iron, phosphorus, zinc, potassium and magnesium.

While the almond is often eaten on its own, raw or toasted, it is also a component of various dishes. Almonds are available in many forms, such as whole, sliced (flaked, slivered), and as flour. Almonds yield almond oil and can also be made into almond butter or almond milk. These products can be used in both sweet and savoury dishes.

Calories in almonds & nutrition facts

Do you know how many calories in almonds? Yes, almonds are fairly high in calories, in every 100 gr of almonds contains 576 calories. To burn those calories you can do activities such as 160 mins walking or 66 mins jogging, or also swimming for 48 mins or cycling for 88 mins. Even almonds has high enough calories, but it is safe to eat them.

The almond contains about 26% carbohydrates (12% dietary fiber, 6.3% sugars, 0.7% starch and the rest miscellaneous carbohydrates), and may therefore be made into flour for cakes and cookies (biscuits) for low-carbohydrate diets. A standard serving of almond flour, 1 cup, contains 20 grams of carbohydrates, of which 10 g is dietary fiber, for a net of 10 g of carbohydrate per cup. This makes almond flour very desirable for use in cake and bread recipes by people on carbohydrate-restricted diets.

Almonds are a rich source of vitamin E, containing 26 mg per 100 g (Table). About 20 percent of raw almond is high quality protein, a third of which are essential amino acids. An ounce of almonds contains 12% of necessary daily protein. They are also rich in dietary fiber, B vitamins, essential minerals and monounsaturated fat, one of the two fats which potentially may lower LDL cholesterol. Typical of nuts and seeds, almonds also contain phytosterols, associated with cholesterol-lowering properties.

The highest almonds nutrition is minerals such as copper and manganese, in every 100 gr of almond contained 0.996 mg which means meets the daily body needs 110% for copper and 2.285 mg of manganese  which mean meet the needs about 99%. The next high nutrient content are magnesium and Phosporus, for more detail you can read almonds nutritional value table that based from USDA National Nutrient database below.

Almonds nutritional value 

15 magnificent health benefits of almonds

By eating nuts regularly can prevent coronary heart disease, because almonds have the effect of lowering cholesterol levels. Recent research has shown that the addition of almonds on a number of different food turned out to donate a positive effect on heart health.This is because the benefits of Almonds can lower the glycemic response to food and reduce oxidative damage of food. Due almonds also contain monounsaturated fats and are antioxidants. In addition, the skin of almonds also contain about 30 different antioxidant compounds that give many different health benefits. And here are the other health benefits of almonds:

Lowering LDL Cholesterol

Almonds contain mono-unsaturated fat and poly-unsaturated fat, which can lower LDL cholesterol (bad cholesterol).

Reduce Risk of Hypertension

Almonds are known to contain lots of potassium which plays an important role in controlling blood pressure, thus reducing the risk of high blood pressure (hypertension).

Reduce Risk of Osteoporosis

Almonds contain a lot of calcium, magnesium and phosphorus which maintain bone density, thereby reducing the risk of osteoporosis (brittle bones).

Sources of energy

Almonds are an excellent source of energy. Almonds provide energy for the body, such as protein, vitamin B2, copper and manganese. All these substances are very important to help you lose weight because the body can make staying active longer without consuming calories from fat food sources.

Maintain Digestive Health

Almonds contain fiber food (dietary fiber), which aid digestion so it helps maintain a healthy digestive tract.

Reduce Risk of Heart Disease

Almonds contain phytochemicals such as beta-sitosterol stigmasterol, and campesterol are thought to contribute to cardiovascular health. Eating almonds can reduce the risk of heart disease.

Cancer prevention

Almond increase the movement of food through the colon, thereby preventing colon cancer.

Protection against diabetes

Almonds also help in reducing the rise in sugar and insulin levels after meals. It is good for protection from diabetes.

Good for the brain

Almonds are a source of nutrients that can help brain development. Almond induces high intellectual level and has been considered as an important food for growing children. Many mothers give almonds soaked in water to their children every day in the morning. 2-3 pieces of soaked almonds, outer skin may also be removed to avoid allergies.

Prevent birth defects

Almonds contain folic acid which has a very important role for the growth of cells and tissue. By eating almonds during pregnancy will help the growth of fetal tissue so that the fetus will not experience a disability at birth.

Controlling Body Weight 

Manganese, copper and Riboflavin which found in almond seeds play an important role in helping to control body metabolism. good metabolism can reduce the accumulation of calories in the form of body fat. Eating almonds can reduce the risk of overweight.

Protect the body from free radical damage

Almonds are loaded with vitamin E, which are antioxidants that prevent cell damage from free radicals.

Smooth Skin

Almond milk is widely used in soap products for the skin. Vitamin E which found in almonds nutritious seeds nourish and soften the skin.

Natural moisturizer

Created pure almond oil is a natural moisturizer to protect the skin against dryness. The almond oil by provide natural foods as well as restore the dead skin cells.

Strengthen hair

Almond oil contained in the act effective when treating hair loss and increase hair growth.

Almonds culinary use, servings and storage tips

Along with other nuts, almonds can be sprinkled over breakfasts and desserts, particularly muesli or ice cream based dishes. Almonds are used in marzipan, nougat, many pastries (including jesuites), cookies (including French macarons, macaroons), and cakes (including financiers), noghl and other sweets and desserts. They are also used to make almond butter, a spread similar to peanut butter, popular with peanut allergy sufferers and for its naturally sweeter taste. The young, developing fruit of the almond tree can be eaten whole ("green almonds") when they are still green and fleshy on the outside and the inner shell has not yet hardened. The fruit is somewhat sour, but is a popular snack in parts of the Middle East, eaten dipped in salt to balance the sour taste. Available only from mid April to mid June in the northern hemisphere, pickling or brining extends the fruits shelf life.

Almond serving and storage tips taken from nutrition-and-you.com

Almonds are available in the markets year around. In the stores, however, different forms of nuts are sold such as shelled, un-shelled (without outer shell), salted, sweetened, or powdered, etc. Try to buy completely shelled or unshelled raw nuts instead of processed ones.

While buying, look for the nuts that feature bright brown color; compact and uniform in size, and feel heavy in hand. They should be free from cracks/cuts, mold, and spots and rancid smell.

Shelled almonds can be placed in cool dry place for years. Store un-shelled nuts inside airtight container and place in the refrigerator to avoid them turn rancid. 

11 Magnificent Benefits Of Sweet Potato Nutrition Facts

Sweet potato contain various nutrition that can gives us benefits for health. Nutrient content in sweet potatoes such as Vitamins A, C and E, beta carotene, magnesium, potassium and rich in oxidants. We can found a lot of types of these varieties, but usually we know it is orange, white, yellow, red and purple colors. According to an article published by the North Carolina Sweet Potato Commission, from 58 types of vegetables were studied, it was found that the sweet potato is the best food in the list. The sweet potato is a food with fat-free sweet taste and contains 769% of the daily value of Vitamin A and 65% of vitamin C in one serving (about one cup).

Sweet potatoes can be consumed almost by all ages. The food is reasonably safe to be presented to infants older than 6 months. High fiber content in sweet potatoes, also helps baby early digestion by smooth the transition to solid foods. Sweet potatoes contain high amounts of beta carotene, which is a natural antioxidant that can help to improve the bodys powerful defense against free radicals and disease. Sweet potatoes also contain Vitamin C, Vitamin B and phosphorus in high enough quantities. The contents, making the sweet potato into a powerful tool against infection.

Sweet potato nutrition facts and calories content

Based on our RDA, the highest sweet potato nutrition is vitamin A that reach 14187 IU. This mean, almost equal to carrots nutrition that contain 16706 IU of vitamin A in the same weight 100 gr. Sweet potatoes also contain high amounts of magnesium, zinc and vitamin B, a combination of nutrients that have been shown to enhance healing and relieve arthritis pain and swelling. Benefits of sweet potatoes for arthritis sufferers are so effective, so this time, the sweet potato has been registered as a treatment of arthritis. To get all sweet potato nutritional value, you can read below based on USDA Nutrients database.

Raw, unprepared sweet potato (Ipomoea batatas) nutritional value per 100 gram.
Energy : 86 Kcal
Carbohydrates : 20.12 g
Protein : 1.57 g
Total Fat : 0.05 g
Dietary Fiber : 3.0 g
Water :  77.28 g
 Total sugar : 4.18 g

Vitamins
Folates : 11 µg
Niacin : 0.557 mg
Riboflavin : 0.061 mg
Thiamin : 0.078 mg
Vitamin A : 14187 IU
Pyridoxine : 0.209 mg 
Vitamin C : 2.4 mg
Vitamin E : 0.26 mg
Vitamin K : 1.8 µg


Minerals
Calcium : 30 mg
Iron : 0.61 mg
Magnesium : 25 mg
Phosphorus : 47 mg
Zinc : 0.30 mg
Sodium : 55 mg
Potassium : 337 mg

Lipids
Saturated fatty acids : 0.018 g
Monounsaturated fatty acids : 0.001 g
Polyunsaturated fatty acids : 0.014 g
Cholesterol : 0

Calories in sweet potato per 100 gr

• Calories in baked sweet potato (in skin), contain 90 kcal
• Calories in boiled sweet potato without skin, contain 76 kcal
• Calories in raw sweet potato, contain 86 kcal
• Calories in mashed sweet potato (canned vegetable), contain 101 kcal

11 magnificent benefits of sweet potato

1. The first benefits of sweet potato is, reduce the risk of diabetes and heart disease. In a controlled amount of this vegetable has the ability to stabilize blood sugar and lower insulin resistance. Carotenoids contained, can regulate blood sugar levels.
2. The sweet potato is a vegetable that is good to help relieve pain and joint pain arthitis, because it is rich in minerals.
3. Rich in fiber to reduce the risk of colon cancer and constipation.
4. Beta-carotene contained in sweet potatoes an anti-oxidant that may help to fight free radicals, the cause of cancer. 
5. Rich in potassium which serves to maintain a balance between fluid and electrolytes as well as the integrity of the cell. 
6. Sweet Potatoes can reduce blood pressure. 
7. If consumed regularly, very good to relieve inflammation of the stomach and intestines. 
8. High calcium and iron, can help to increase blood flow and can increase bone density.
9. Sweet potatoes are also good for the treatment of imsomnia. 
10. Good to prevent stroke by inhibiting blood clotting. 
11. Snacking on sweet potatoes to help skin look more radiant, and younger-looking. Because the content of beta-carotene is an antioxidant that can transform vitamin A in the body into DNA that produces new skin cells.