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Saturday, November 15, 2014

Jerusalem Artichoke Nutrition Facts - Also Known As Sunchoke, Kiku Imo, (Helianthus tuberosus)

Aloha Everyone,

The Jerusalem artichoke* (also known as Sunchoke, Kiku Imo, and Helianthus tuberosus) has many health benefits:

·         High in Iron - 100 g of fresh Jerusalem artichoke contains 3.4 mg or 42.5% of iron
·         Moderately high in calories; provides about 73 calories per 100 grams
·         Almost no fat
·         Zero cholesterol
·         Rich in the carbohydrate inulin (76%)
·         650 mg potassium per 1 cup (150g) serving
·         High-quality phyto-nutrition  comprises of dietary fiber (non-starch carbohydrates)
·         Antioxidants
·         Contain10-12% of the US RDA of fiber, niacin, thiamine, phosphorus and copper
·         Contains about 10% protein
·         Contains no oil and lack of starch
·         Contains small but some of valuable B-complex group of vitamins

Health benefits of Jerusalem artichoke

·         Helps the digestive tract
·         Excellent source of potassium
·         Offer protection from cancer, inflammation and viral cough and cold
·         Promotes hair health
·         Helps with combating fatigue
·         Helps with combating heart disease
·         Makes you happy, combats mood swing
·         Helps with insulin resistance and improves diabetes control
·         Helps reduce risk of heart disease and stroke
·         Helps with weight loss
·         Brandy made of Jerusalem artichoke is used as a remedy for diarrhea or abdominal pain.

Source: USDA Nutrient Database

Cathi’s note:  If you are eating this raw, diced and stir fly with other vegetables. It’s also great for soup. Enjoy!

Namaste -- Cathi

Sunday, November 2, 2014

Health Benefits of Chile Peppers

Aloha Everyone,

CAUTION: Before you start enjoying chile pepper as a part of your diet, be sure to check with your doctor or nutritionist. Always remember not to overdo.

There are many health benefits of chile peppers.

1.  Chili pepper contains  capsaicin that has  anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. 

2.  Chile pepper also reduces LDL cholesterol levels in people who are obese.

3.  Fresh chile peppers either red and green are rich in vitamin-C.

4.  Chile pepper also contain antioxidants such as vitamin A and flavonoids like ß-carotene, α-carotene, lutein, zea-xanthin, and cryptoxanthin. 

5.  Chilies contain potassium, manganese, iron, and magnesium.

6.  Chilies are also good in B-complex group of vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin and thiamin (vitamin B-1).

Just 100 g provides (in % of recommended daily allowance):

240% of vitamin-C (Ascorbic acid), 
39% of vitamin B-6 (Pyridoxine), 
32% of vitamin A, 
13% of iron,
14% of copper, 
7% of potassium,  
0% of  cholesterol. 

The next time you have a sore throat and reach out for your favorite teas and lozenges, see if they too contain chile pepper.

Finally, if chile starts to burn the palate, drink milk, not water, to cool off.


Namaste -- Cathi