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30 healthy chickpeas recipes

30 healthy Chickpeas recipes

Chickpeas, also called garbanzo beans, are one of the oldest consumed crops in the world and remain one of the most popular today across nearly every continent. Chickpeas have been a part of certain traditional diets for over 7,500 years!

Chickpeas are a type of legume that offer a range of health benefits. Chickpeas help to

  • increase satiety,
  • boost digestion,
  • keep blood sugar levels stable,
  • increase protection against disease
  • provides essential vitamins and minerals.

Increases Satiety and Helps with Weight Loss

Chickpeas are high in both protein and fiber, which helps to make you feel full and to curb food cravings and unhealthy snacking. Studies have shown that consuming fiber is correlated with having a lower body weight.

Chickpeas give us a feeling of being full after eating, while also helping to control our blood sugar levels and therefore maintaining our energy.

Improves Digestion

Chickpeas make my list for the 20 Ultimate High Fiber Foods, with roughly 6-7 grams per half cup serving. 

Fiber facilitates in healthy digestion by quickly moving foods through the digestive tract, helping to decrease symptoms of IBS and constipation. Fiber works by drawing fluids from the body and binding them to the bulk of forming stool, which contains toxins and waste that must be removed from the body.

The high amount of fiber in garbanzo beans is responsible for its filling effect and helps to improve digestion, but it does much more than this. Fiber aids in heart health, helps to control blood sugar levels, guards against cancer, heart disease, diverticulosis, kidney stones, PMS, obesity, and more.

Helps Control Blood Sugar Levels

Chickpeas nutrition includes starch, which is a slow burning carbohydrate that the body does not react to by suddenly spiking glucose in the blood.

Unlike simple sugars- found in processed products like refined flour, white bread and pasta, soda, candy, and most other packaged foods- the starches found in chickpeas take an extended period of time to break down once consumed.

Starches contain natural sugars called glucose, which the body uses easily for many essential functions, however glucose can be troublesome for people who are pre-diabetic or who have diabetes. The process of digesting and utilizing the glucose found in all beans and starches is drawn-out, which is extremely important for diabetics who have trouble reaching a stable blood sugar level after contain sugars due to a resistance to insulin.

Helps Protect Against Heart Disease

Chickpeas have been shown to help balance unhealthy cholesterol levels, to reduce hypertension, and to protect against heart disease in multiple ways. Fiber works to create a gel-like substance in the digestive system that binds with fatty acids, helping to balance cholesterol levels. Both soluble fiber and insoluble fiber have been show to be important in helping to control and manage hypertension.

Beans help to keep the arteries clear from plaque build-up, maintain healthy blood pressure levels, and decrease the chances of cardiac arrest and stroke. In fact studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and to help balance “bad” LDL cholesterol.

Provides Essential Vitamins and Minerals

Chickpeas nutrition boasts high levels of iron, zinc, folate, phosphorus, vitamin K, and B vitamins, all of which are especially important for vegetarians and vegans who may be lacking in these essential nutrients due to avoiding animal products. Chickpeas are great source of folate, also called Vitamin B6. Folate is important for helping the body to effectively produce new cells as it plays a role in copying and synthesizing DNA. A deficiency in folate can contribute to anemia, poor immune function, and poor digestion; and for pregnant women, a deficiency can lead to neural tube defects such as spina bifida.

Though phosphate and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization – consumption of too much phosphorus with too little calcium intake can result in bone loss.

Chickpeas nutrition also includes zinc. Zinc is an essential trace mineral that plays a role in over 100 important enzymatic reactions in the body. Zinc facilitates in bodily functions including protecting against free radical damage (also called oxidative damage), helps speed up wound healing, plays a part in the copying of DNA, and helps with the formation of hemoglobin within the blood. A deficiency can include frequently getting sick with colds, leaky gut syndrome, consistent digestive problems like diarrhea, poor eye health, infertility, thinning hair, and even stunted growth in children.

Adequate vitamin K consumption is important for good bone health because it improves calcium absorption and may reduce urinary excretion of calcium, making sure that enough calcium is available for building and repairing bone. Low intake of vitamin K is associated with a higher risk for bone fracture.

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30 healthy quinoa recipes

Quinoa recipes

Quinoa is a grain crop that is grown for its edible seeds. It technically isn’t a cereal grain, but a pseudo-cereal. In other words, it is basically a “seed” which is prepared and eaten similarly to a grain.

Quinoa was an important crop for the Inca Empire back in the day. They referred to it as the “mother of all grains” because the Incas believed it increased the stamina of their warriors.

Here are sone health benefits of quinoa:

Protein rich

It is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

Control diabetes

Contains almost twice as much fiber as most other grains. Fiber helps to prevent heart disease by reducing high blood pressure and diabetes, lowers cholesterol and glucose levels,  and may help you to lose weight because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.

Boost circulation

Contains Iron, which helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. It also increases brain function because the brain takes in about 20% of our blood oxygen. 

Tissue growth and repair

Contains lysine, essential for tissue growth and repair.

Lower blood pressure

It is rich in magnesium. Helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. 

Increases energy

High in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

Antioxidant

Quinoa has a high content of manganese, an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.

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30 healthy kidney beans recipes

Kidney beans recipes

Let me share with you some healthy kidney beans recipes. True to their name, these beans are kidney shaped. They are especially good in simmered dishes where they absorb the flavors of seasonings and other foods with which they are cooked.

The most notable health benefits of kidney beans include:
  • their ability to detoxify the body,
  • improve digestion,
  • lower blood pressure,
  • lower cholesterol levels,
  • increase muscle mass,
  • prevent diabetes,
  • boost circulation,
  • stimulate the immune system,
  • aid vision health,
  • promote strong bones,
  • support energy levels and
  • strengthen cognitive health, among others.

Control Diabetes

Their high level of dietary fiber is great for people looking to control their diabetes or lower its risk. High-fiber foods regulate the amount of blood sugar and insulin, helping to reduce the dangers of spikes and drops in glucose, and stabilize energy levels.

Lower Cholesterol Levels

Another major benefit is their ability to lower LDL cholesterol levels and reduce the risk of coronary heart diseases. Kidney beans can help lower your chances of developing atherosclerosis and suffering a heart attack.

Promote Muscle Growth

Kidney beans are one of the best sources of plant protein. A single cup offers nearly 15 grams of protein. Lean protein breaks down into crucial amino acids that are used for energy production and the growth of muscle tissue, so if you are trying to bulk up and burn fat, kidney beans are an excellent option.

Boost Immune System

Kidney beans contain more than 10% of your daily recommendation of vitamin C in each cup. This can stimulate the immune system and promote the production of white blood cells, first line of defense against foreign pathogens. It is also critical for collagen production, and thus helps repair processes throughout the body.

Eye Care

Boasting a high level of beta-carotene, which breaks down into vitamin A, kidney beans are known for their impact on vision health. 

Lower Blood Pressure

1 cup of kidney beans holds 20% of your daily recommended amount of potassium, a vasodilator that can boost heart health. Potassium helps to lower the risk of heart attack, stroke and coronary heart disease.

Boost Circulation

Kidney beans provide more than 20% of your daily recommended amount of iron. Iron is a key component in the production of red blood cells. A diet high in kidney beans will boost circulation and cardiovascular health. Also increasing energy levels and delivering oxygen to extremities and areas of the body that need resources the most.

Increase Bone Mineral Density

The list of minerals found in kidney beans includes phosphorus, magnesium, copper and manganese. All of them play a role in bone mineral density. Increasing your mineral uptake will lower your risk of developing osteoporosis, keeping you strong and active as you age.

Stimulate Energy Production

Manganese plays dozens of key roles in the body, including the production of enzymes that are involved in energy production and mitochondrial function. This means more accessible energy in the body if you add these beans to your daily or weekly diet.

Prevent Alzheimer’s Disease

Neurodegenerative diseases come in many forms, but when it comes to preventing memory loss, thiamin has been heavily researched. Kidney beans possess high levels of this vitamin (B1), making it an ally for people as they age. Particularly, if they are at risk of cognitive decline or suffer from high levels of oxidative stress.

Improve Digestion

The most well-known health benefit of kidney beans is the impact it can have on digestion. Dietary fiber stimulates the production of gastric juices and promotes peristaltic motion, which keeps the bowels moving normally. Regular consumption can help prevent symptoms of constipation and bloating, while also lowering your risk of hemorrhoids and ulcers.

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30 healthy lentil recipes

Lentils healthy recipes

Today I want to share some healthy lentils recipes. Compared to other types of dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of wonderful flavors from other foods and seasonings, are high in nutritional value and are available throughout the year.

Lentils nutrition benefits include:

  • the ability to improve and maintain heart health,
  • help you to lose weight in a healthy way,
  • fight blood sugar fluctuations that can lead to diabetes or low energy levels,
  • improve digestive health. 

Lentils are enjoyed all over the world in many types of recipes and are one of the best all-natural meat-substitute foods.

Lower Cholesterol

Lentils help to reduce blood cholesterol since they contain high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.

Heart Health

Several studies have shown that high fiber foods reduce your risk of heart disease. Lentils are also a great source of folate and magnesium. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. 

Digestive Health

Lentils contain insoluble dietary fiber which helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.

Stabilized Blood Sugar

Soluble fiber slows down digestion and stabilizes blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.

Good Protein

26% of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.

Increases Energy

Lentils increase energy due its fiber and complex carbohydrates. Lentils contain high amount of iron, which is needed by the body for optimum hemoglobin production. About 36% of the iron of the Daily Recommended value can come from eating 1 cup (200 grams) of lentils every day. Iron deficiency is a common cause of fatigue.

Women aged 18 to 50 years are particularly susceptible to iron deficiency. Not getting enough iron in the diet can affect how efficiently the body uses energy.

Weight Loss

Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they contain virtually no fat. 

 

Click here: Healthy Lentils Recipes Notebook

List of recipes:

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30 healthy tofu recipes

Tofu healthy recipes
Let´s share some healthy tofu recipes. Tofu has gained popularity over the years especially as a vegetarian and vegan approved source of protein. Tofu is made by curdling soy milk and then pressing the resulting curds into soft, white blocks. The process of making tofu is relatively similar to the way that cheese is made from milk. Tofu nutrition is impressive, and that’s why many people assume it’s such a great health food. Per serving, it’s low in fat and calories yet high in protein, amino acids, iron, and calcium.
The negative part of this story is that soy is actually one of the most commonly genetically modified foods in the world, and tofu is made from soybeans, water, and a coagulant, or curdling agent. The vast majority of soy consumed in the U.S. comes from a highly processed form of soy. The soybeans have usually been genetically engineered, cracked, dehulled, crushed, and subjected to solvent extraction to separate their oils from the rest of the bean.

The health benefits of tofu include:

  • helps lower cholesterol levels,
  • prevent anemia and
  • manage weight, among others.

Maintains Cardiovascular Health

Regular consumption of soy products like tofu may lower  cholesterol levels and saturated fats, reducing the risk of cardiovascular diseases. Due to its low sodium content, it is also good for people with high blood pressure.

Lowers Cholesterol Level

Using tofu as an alternative to the animal protein can help lower LDL (bad) cholesterol. As compared to meats such as beef, tofu has lower levels of saturated fatty acids and higher levels of unsaturated fatty acids. It is also a good source of lecithin and linoleic acid, which helps regulate the metabolism.

Manages Weight

A study suggests that soy-based low-calorie diets have a beneficial effect on reduction of weight and blood lipids.

Eases Menopause Symptoms

The organic compounds in tofu, namely isoflavones, help to manage the symptoms of menopause. Isoflavones are plant-based compounds that mimic the estrogen hormone. Tofu can help stabilize the estrogen levels during menopause and also provide relief from hot flashes.

Ageing

Another benefit of eating tofu regularly is that it slows down the ageing process considerably. Tofu helps retain the elasticity of the skin and tones the facial muscles. 

Hair loss

The human hair is primarily made of a protein called keratin. By eating tofu, your hair gets the required protein to produce more hair and keep the existing ones healthy. 

 
 
 

Click here: Healthy Tofu Recipes Notebook

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30 healthy avocado recipes

Avocado healthy recipes

Time to share some healthy avocado recipes. Do you like avocados?

According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains:

  • 64 calories
  • almost 6 grams of fat
  • 3.4 grams of carbohydrate
  • less than a gram of sugar
  • almost 3 grams of fiber

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.

Heart health, Lower Cholesterol and Triglyceride Levels

Again, avocado is a high fat food. But they don’t just contain any fat… the majority of the fat in avocado is oleic acid. This is a monounsaturated fatty acid. Oleic acid has been linked to reduced inflammation. Avocados may help protect against heart disease and diabetes.

Avocados can:

  • Reduce total cholesterol levels significantly.
  • Reduce blood triglycerides by up to 20%.
  • Lower LDL cholesterol by up to 22%.
  • Increase HDL (the “good”) cholesterol by up to 11%.

Osteoporosis prevention

 

Improved digestion

Despite its creamy texture, an avocado is actually high in fiber.

Eating foods with natural fiber can help prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.

Antimicrobial action

Avocados contain substances that have antimicrobial activity, particularly against Escherichia coli, a leading cause of food poisoning.

Help You Lose Weight

Including avocados in your diet could help you naturally eat fewer calories and have an easier time sticking to a healthy diet. Adding avocados to meals makes people more satiated (full) and reduces the desire to eat for many hours, compared to a similar meal without avocados. Avocados are high in fiber, and very low in carbs, two attributes that should also help promote weight loss.

 

Click here: Healthy Avocado Recipes Notebook

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30 healthy lamb recipes

Lamb healthy recipes

Here you´ll find 30 healthy lamb recipes. If you’re going to eat meat, it’s probably one of the most naturally reared animals. The vast majority of lambs will have been reared on grass.

Lamb does fall into the red meat category. Red meats have a high myoglobin content, which is a protein found in muscle that changes to red when it’s mixed with oxygen. As a red meat, lamb inherently contains more zinc and iron than non-red meats.

Lamb is richer in iron than chicken or fish. Being rich in high-quality protein and many vitamins and minerals, lamb can be an excellent component of a healthy diet.

One ounce of regular lamb (not grass-fed) has the same number of calories as grass-fed beef but actually has more health-promoting omega 3 fatty acids. People also get worried about lamb’s fat content, but lamb actually can have less marbling of fat within the meat compared to beef. Most of lamb meat’s fat is around the outside and can easily be trimmed.

Source of Complete Protein

Lamb isextremely rich in protein, and depending on the cut it contains anywhere between 25 – 30 grams per 100 grams.

Lamb contains every amino acid, this means that our body can use lamb protein more efficiently.

Protein is incredibly important for our health, and it encourages lean muscle mass, the growth and repair of cells, and higher levels of satiety.

Fights Anemia

Many different foods contain iron and it is present in everything from spinach and kale to bananas and tomatoes.

However, just as the digestibility of protein differs, not all iron is made the same. When it comes to digestion and absorption, heme iron is king.

We can absorb approximately 15-35% of heme iron (found in animal foods), but this absorption rate drops to 10-15% for non-heme sources of iron (plant foods).

Lamb contains a rich source of heme iron in amounts similar to other red meat.

Boost muscular endurance, strength, and muscle mass

Creatine will be well known to anyone with interest in working out and/or sporting performance. Markedly, creatine can help to boost muscular endurance, strength, and muscle mass.

Red meat is the most substantial dietary source of creatine and lamb contains approximately 300-500 mg per 100 grams.

Lamb also contains an amino acid called beta-alanine, which the body uses to produce carnosine, a substance that is important for muscle function. High levels of carnosine in human muscles have been associated with decreased fatigue and improved exercise performance.

Anti-inflammatory

Lamb does contain fat, but a significant portion of that fat is anti-inflammatory omega-3 fatty acids. In fact, most pieces of lamb contain even more omega-3s than beef. Many people are aware of the many benefits of omega-3 fatty acids, but not too many realize that lamb meat is a noteworthy source of these healthy fatty acids.

Inmune System Booster

Lamb is also loaded with immune-boosting zinc. This nutrient can be found in cells throughout our bodies, and it’s absolutely essential to optimal immune health, along with wound healing, DNA and protein synthesis, as well as growth and development in children.

When it comes to immune health, if you don’t get enough zinc on a regular basis, your immune system is not going to function as it should, which means you’re more likely to have all kinds of health problems ranging from the common cold to more serious infections like pneumonia.

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30 healthy egg recipes

Egg healthy recipes

Here you´ll find 30 healthy egg recipes. Who doesn´t love eggs? They are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2.

The whites contain vitamin D, B6, B12, selenium, zinc, iron, and copper.

A study published in Paediatrics magazine has suggested that giving young children just one egg a day for six months, alongside a diet with reduced sugar-sweetened foods, may help them achieve a healthy height and prevent stunting.

Raise HDL (The “Good”) Cholesterol

HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol.

People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems.

Eating eggs is a great way to increase HDL. In one study, eating two eggs per day for six weeks increased HDL levels by 10%.

It is true that eggs are high in cholesterol. A single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.

However, it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood.

The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out.

Nevertheless, the response to eating eggs varies between individuals:

  • In 70% of people, eggs don’t raise cholesterol at all
  • In the other 30% (termed “hyper responders”), eggs can mildly raise total and LDL cholesterol

Major Benefits for Eye Health

Egg yolks contain large amounts of both lutein and zeaxanthin, powerful antioxidants that accumulate in the retina of the eye.

Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.

In one controlled study, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28–50% and zeaxanthin by 114–142%.

Eggs are also high in vitamin A. Vitamin A deficiency is the most common cause of blindness in the world.

Lower Triglycerides

Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids.

Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease.

Studies show that consuming omega-3 enriched eggs is a very effective way to lower blood triglycerides. In one study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16–18%.

High in Quality Protein

Eggs are an excellent source of protein, with a single large egg containing six grams of it.

Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them.

Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few.

Help You Lose Weight

Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient.

Eggs score high on a scale called the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake.

In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours.

In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of eight weeks

Click here: Egg recipes notebook

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30 healthy cod recipes

Cod healthy recipes

Here you´ll find 30 healthy cod recipes.

The white, mild flavored flesh of cod is available throughout the year and is a wonderful substitute for meat protein with its versatility making it easily adaptable to all methods of cooking.

Cod belong to the same family (Gadidae) along with both haddock and pollock. It’s not surprising that the words “cod” and “cold” are so similar since cod need the cold, deep, Arctic waters to grow, reproduce and survive.

Besides being an excellent low-calorie source of protein (a four-ounce serving of cod contains over 21 grams), cod contains a variety of very important nutrients like vitamin A, vitamin D, vitamin E, and omega-3 fatty acids (EPA and DHA).

Cardiovascular Benefits

Cod have been shown to be very beneficial for people with atherosclerosis and diabetic heart disease.

Studies show that people who eat fish regularly have a much lower risk of heart disease and heart attack than people who don’t consume fish.

Cod, specifically, promotes cardiovascular health because it is a good source of blood-thinning omega-3 fatty acids as well as an excellent source of vitamin B12 and a good source of vitamin B6, both of which are needed to keep homocysteine levels low.

This is important because homocysteine is a dangerous molecule that is directly damaging to blood vessel walls, and high homocysteine levels are associated with a greatly increased risk of heart attack and stroke.

Homocysteine is also associated with osteoporosis, and a recent study found that osteoporosis occurred more frequently among women whose vitamin B12 status was deficient or marginal compared with those who had normal B12 status.

Cod is also a very good source of niacin, another B vitamin that is often used to lower high cholesterol levels, something else that can lead to heart disease.

Lower Triglycerides

Triglycerides are a form in which fat is carried in your bloodstream. In normal amounts, triglycerides are important for good health because they serve as a major source of energy.

High levels of triglycerides, however, are associated with high total cholesterol, high LDL (bad) cholesterol and low HDL (good) cholesterol), and therefore, with an increased risk of cardiovascular disease.

In addition, high triglycerides are often found along with a group of other disease risk factors that has been labeled metabolic syndrome, a condition known to increase risk of not only heart disease, but diabetes and stroke.

Protection against Heart Attack

While as little as a weekly serving of fish lowers risk of ischemic stroke, enjoying a daily serving omega-3-rich fish, such as cod, provides significantly greater reduction in the risk of coronary heart disease than eating fish even as frequently as a couple of times a week, show the findings of a study published in the January 17, 2006 issue of Circulation, the journal of the American Heart Association.

Researchers in Japan followed 41,578 men and women aged 40 to 59, none of whom had cardiovascular disease or cancer when the study began, from 1990-1992 to 2001. Food frequency questionnaires completed at the beginning of the study and in 1995, provided information on weekly fish intake, which was analyzed for omega-3 content.

When individuals whose fish consumption was in the top one-fifth of participants at 8 times per week were compared to those whose intake was in the lowest fifth at once per week, they were found to have a 37% lower risk of developing coronary heart disease and a 56% percent lower risk of heart attack.

Controls high blood pressure

According to the International Study of Macro- and Micro-nutrients and Blood Pressure, those who consume a diet rich in omega-3 have normal blood pressure. A higher omega-3 fatty acid intake by patients who didn’t use supplements, drugs, or a special diet for hypertension, diabetes, or heart disease was associated with a reduction in systolic and diastolic blood pressure by 1.01/0.98 mm Hg.

Good for bodybuilding

A study published in the Applied Physiology, Nutrition, and Metabolism journal says that cod protein helps promote growth and regeneration of skeletal muscle after an injury. Due to the high arginine content in cod, the proteins improve the resolution of inflammation.

Bodybuilders need a quick and easy-to-digest source of protein. Cod is an excellent food for bodybuilding. It has easy-to-digest amino acids like that of whey proteins and egg-whites.

Incorporating cod in the bodybuilding diet gives many nutritional benefits. It includes zinc, selenium, and chromium all of which are important minerals for bodybuilding. Omega-3 fatty acids in cod help reduce the fats in the body without risking muscle loss.

Click here: cod recipes notebook

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30 Sweet Potato Healthy Recipes

Sweet Potato healthy recipes

Here you´ll find 30 healthy sweet potato recipes. Many studies have suggested that increasing consumption of plant foods like sweet potatoes decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

One medium sweet potato will provide well over 100% of your daily needs for vitamin A, as well as 37% of vitamin C, 16% of vitamin B-6, 10% of pantothenic acid, 15% of potassium and 28% of manganese. You’ll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin, and folate.

Keep the skin on! The color of sweet potato skin can vary from white to yellow, purple or brown but no matter what color it is, make sure you do not peel it off. A sweet potatoes skin contributes significant amounts of fiber, potassium, and quercetin.

Good for digestion

Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system. Research so far has only been conducted on animals, but it would appear that the high phytosterol content of sweet potatoes does have a protective effect on the digestive system and may be important in the prevention and management of duodenal and gastric ulcers.

Help regulate blood pressure

One cup of sweet potato baked in its skin provides 950 mg of potassium. That’s more than twice the amount in a medium banana. Potassium essentially sweeps excess sodium and fluid out of the body, which lowers blood pressure and reduces strain on the heart. Potassium also helps regulate heart rhythm and muscle contractions. 

Help support weight loss

About 12% of the starch in sweet potatoes is resistant starch, a filling, fiber-like substance your body doesn’t digest and absorb.

One study found that replacing just 5.4% of total carbohydrate intake with resistant starch resulted in a 20 to 30% increase in fat burning after a meal. Resistant starch also prompts the body to pump out more satiety-inducing hormones.

Prevent Vitamin A deficiency

Sweet potatoes are an extremely important source of Vitamin A because they contain high levels of beta-carotene.

Beta-carotene is transformed into vitamin A in our livers, with every molecule of beta-carotene producing two molecules of Vitamin A, essential in helping the body fight off infections, and remain resistant to any further infections.

Help manage diabetes

Sweet potatoes are categorized as low to high on the glycemic index scale, and several studies have indicated that it can minimize the occurrence of insulin resistance and low blood sugar levels, as well as high blood sugar in people who are suffering from diabetes.

Studies into the varieties of sweet potatoes have revealed that the Beauregard is the most effective sweet potato variant when it comes to blood glucose regulation.

The fiber in the sweet potato is also hypothesized to be beneficial for diabetes management. The sweet potato is a high fiber food, which has been shown to lower the blood sugar levels of individuals suffering from type I diabetics. 

Help manage stress levels

Sweet potatoes contain a significant amount of magnesium, which is an essential mineral for normal body functioning. One of the most important benefits of magnesium is that it helps reduce stress and anxiety.

Studies have shown that an increase in magnesium deficiency in modern diets has resulted in a significant increase in the cases of depression reported across the world.

Anti-inflammatory

Sweet potatoes contain a significant amount of vitamins, most of which have powerful anti-inflammatory properties.

Studies carried out on the purple sweet potato have conclusively shown that the extracts from the vegetable variant had the capability of inhibiting the production of active inflammatory components in the body.

Click here: Sweet potato recipes notebook

Recipes list: