The Vegan Lifestyle

Bitter gourd, locally known as “ampalaya” is famous for its many health benefits. It is a herbaceous vine whose elongated fruit resembles the  bath sponge (patola) and cucumber but with a furrowed skin that looks like a ploughed field. Bitter gourd thrives very well in tropical countries. As its name suggests, this vegetable is bitter, and most children and some adults dislike it.

Bitter gourd has many medicinal values that are essential for healthy body. The juice from its raw fresh leaves mixed with the juices of lemon and oregano is a powerful expectorant of phlegm and hard mucous, and it can cure lingering coughs and colds.

Bitter gourd is well noted for enhancing longevity. Regular consumers of bitter gourd live up to hundred years old, and are still strong and healthy. It prevents or counteracts type II diabetes, and increases insulin sensitivity. It is rich in iron that helps in the  prevention of anemia.

Bitter gourd contains four bioactive compounds that activate a protein AMPK to regulate fuel metabolism and enable glucose uptake. It also contains lectin that has insulin-like property. Lectin lowers blood glucose concentrations by acting on peripheral tissues.

The following vitamins and minerals are found in bitter gourd:

• vitamin A
• vitamin B1 (thiamin)
• vitamin B2 (riboflavin)
• vitamin B3 (niacin)
• vitamin B5 (pantothenic acid)
• vitamin B6 (pyridoxine)
• vitamin B9 (folate)
• vitamin C (ascorbic acid)
• vitamin E (d-alpha tocopherol)
• vitamin K (menadione)
• calcium
• copper
• iron
• magnesium
• phosphorus
• potassium
• selenium
• sodium
• zinc

Bitter gourd is a good source of carbohydrate, protein, vitamins and minerals. It is a good blood toner and purifier. It improves blood circulation, and prevents many diseases. The nutrients in bitter gourd help in treating defective carbohydrate metabolism.

The root crops or tubers and the leaves of sweet potato contain many nutrients essential to good health. Sweet potato is three times more nutritious than white potato, and cheaper too.

Sweet potato contains carbohydrate, protein, vitamins and minerals. It is rich in iron and is good in treating anemia. The decoction of its leaves and stem is good in raising and normalizing blood platelet count in dengue patients.

Sweet potato is rich in carbohydrates. The natural sugar or glucose from carbohydrate is the main nutrient of the brain, and it also provides energy for the body. Sweet potato has a carminative effect on the body: it expels excess gas from the stomach as flatulence.

Sweet potato contains polyphenol, a powerful antioxidant to combat stress that may cause diseases, such as cardiovascular diseases and cancer. Besides polyphenol, sweet potato also contains vitamin A, and vitamin C which are powerful antioxidants that not only delay and reverse the process of aging but also boost the immune system to fight diseases including cancer.

Sweet potato contains potassium which is very important in the maintenance of proper acid-alkaline balance in the blood and tissues. Potassium is essential for muscle contraction, and it helps the kidney to detoxify the blood. It prevents over-acidity, which is the precursor of so many diseases.

Sweet potato is also rich in magnesium. This mineral is crucial in many bodily functions, such as cellular replication, energy production, and protein formation. It participates in more than 300 enzyme reactions in the body, and operates as a catalyst in many functions including the production of the very crucial ATP.

Zinc is also found in sweet potato. This mineral is extremely important  during fetal development, where a deficiency during this period can cause premature birth, growth retardation, and low birth weight. It is needed in the formation of DNA and RNA, and in the synthesis of proteins. It is very helpful in treating Alzheimer’s disease, Wilson’s disease, macular degeneration, and acne. Zinc also prevents night blindness, hair loss, epilepsy, and osteoporosis.

Like most root crops or tubers, sweet potato contains sulfur. This mineral is needed in the formation of four amino acids: glutathione, methionine, taurine, and cysteine. Sulfur is important for healthy hair, skin and nails, and protects against the harmful effects of pollution and radiation. It disinfect the blood and protects cell protoplasm. It is also important in the utilization of oxygen by the body.

Sweet potato also contains  other vitamins and minerals such as vitamin B1 (thiamin), vitamin B2 (riboflavin),  vitamin B3 (niacin), calcium, copper, manganese,  sodium, phosphorus, aluminum and boron. The B vitamins are very important for the brain and the nervous system. Calcium and phosphorus work together to build strong bones and teeth. Sodium is an important electrolyte that works together with potassium in the proper maintenance of acid-alkaline balance in blood and tissues. Manganese aids in the formation of mother’s milk, and is involved in the reproduction and mammary gland functions. Boron prevents postmenopausal osteoporosis, enhances brain functions, and promotes alertness.

There are a lot of vegetable salads that can make your body strong and healthy. But I have my own vegetable salad that I always eat. It is my own raw sweet potato tops salad.

Sweet potato tops salad is very delicious. Even my family loves it. We eat our breakfast with sweet potato tops salad to balance our diet.

Sweet potato tops salad is very easy to prepare. It is done within 10 minutes and needs no cooking. Here are the ingredients and the procedure to prepare it.

Ingredients:

2 cups of finely cut fresh sweet potato tops (leaves)

3 ripe tomatoes

1 cup of crushed pineapples

1 large finely cut red onion

3 tablespoons of calamansi or lemon juice

a pinch of salt to taste

Procedure:

1. Wash the fresh sweet potato tops thoroughly, and drain.

2. Cut it finely.

3. Slice the tomatoes.

4. Put the sweet potato tops and tomatoes in a bowl and mix with calamansi or lemon juice.

5. Add the crushed pineapples.

6. Add salt to taste.

7. Chill and then serve.

Sweet potato tops salad is very easy to prepare. It is not only delicious but nutritious too. Sweet potato tops is rich in vitamin A, vitamin C, iron and calcium. The high iron content of sweet potato tops is good in helping  people suffering from anemia. The high vitamin A content of sweet potato tops makes it very essential for good eyesight. Please read Nutrients In Sweet Potato to know more about the health benefits of sweet potato.