Tag Archives: Vitamins

Food sources

As the Temps Rise, So Does Your Need for Vitamin D

Poor Vitamin D! It was a perfectly respectable vitamin until the Urban Dictionary perverted it into a sexual euphemism. Now one can barely mention the vitamin without the occasional titter from those familiar with what it means to “put the D in someone.” In fact, even Marks and Spencer has come under fire for their claims of “Putting the D In Bread,” sparking a social media frenzy by those who can’t keep their minds out of the proverbial gutter.

The more mature among us will know vitamin D as a valuable nutrient for managing calcium in the blood, and assisting with intercellular communication. You may also know that this vitamin is primarily derived from the sun. However, if the sun is not an option, due to inclement weather, or simply lack of exposure, there are some foods that may be more consistent options.

Tuna Fish
Canned tuna is probably the cheapest and most accessible source of seafood, and a 3 oz. contains 236 IU of vitamin D: more than half the daily requirement. Sandwich or salad, tuna’s got the D.

Eggnog

Eggnog
There is no wrong time for eggnog. One glass contains 25% of the RDA of vitamin D, thanks to its large egg content. However, you may want to keep the consumption down to a minimum to avoid a sugar overload.

Fortified Dairy
Although most dairy does not contain significant amounts of vitamin D, the federal government began to fortify milk in the 1930’s due to a widespread deficiency in the nutrient. A single cup of fortified milk will get you 34% of the recommended daily value, while a 6-ounce container of fortified yogurt will give you one fifth of the RDA.

Mackerel
If you’re looking to pick up some Vitamin D, mackerel is quite the catch. Not only does one four ounce portion contain an entire day’s worth of vitamin-D requirement, it also has lower levels of mercury and is at less of a risk of overfishing than other fish with a similar nutritional profile. Mackerel is also rich in omega-3 and omega-6 fatty acids, and protein. Catch it if you can!

Portobello mushroom

Portobello Mushrooms
Portobello mushroom crops are exposed to additional lighting that boosts the amount of vitamin D by a whopping 3,000 percent. The increase of vitamin D intake due to lighting has also been shown to be a cost-effective way of lowering depression.

Smoked Whitefish
Kosher deli connoisseurs will know this fish as a great accompaniment to bagels, but they may not know that half a cup of this brunch staple contains enough vitamin D to get you through your day, It is also naturally low in calories and fat, and rich in vitamin D, protein, and B vitamins.

Soy Milk
You may be drinking soy milk to address issues of lactose intolerance, but if its fortified, you are also getting a daily dose of D. Most brands contain about one-quarter of the daily requirement.

Orange juice

Fortified Orange Juice
You may know orange juice to be a valuable source of vitamin C, but with fortification it can also be a significant source of vitamin D, with one cup exceeding a quarter of the daily recommended intake.

How are you getting your D? Let us know! We love to hear it, especially the dirty stuff!

Add Cabbage Juice To Your Healthy Drink List

Some may say that the popularity of home juicers and food processors have brought out a bit of the mad scientist in us. Increasingly, the question seems to be not what you can put into these new contraptions, but what you can’t. Indeed, something in these new kitchen innovations have awakened our inner eighth grader, leaving very little off limits. Among the more eyebrow-raising to meet their fates in the juicer: cereal grasses, cucumbers, celery, potatoes and now, a new addition to the list; cabbage.

Cabbage

Cabbages
Why cabbages, you might ask? They don’t seem to be too high on anyone’s favorite food list, and even smell a little funny, but it turns out, cabbages can do the body a surprising amount of good.

Cabbage is low in saturated fats and cholesterol and is also rich in vitamins such as B6, C, K, and folate. It also has a high fiber content and contains protein, calcium, phosphorous, and omega -6 fatty acids. However, it is not the nutritional content of cabbage that makes it so impressive, rather it is the health benefits.

Health Benefits of Cabbage

Fights Cancer
Cabbage juice contains isocyanate, known for its ability to prevent great, stomach, prostate, lung and colon cancer. It also contains sulforaphane, which blocks carcinogens. For these reasons, it is often prescribed to patients recovering from cancer.

Controls Ulcers
In addition to having cancer-fighting properties, cabbage juice is also effective in controlling peptic ulcers. The juice of the cruciferous veggie contains glutamine, which is a type of amino acid associated with the promotion of cellular growth it the stomach, and may aid in helping peptic ulcers to repair itself.

Cabbage juice

Weight Control
Because cabbage juice is beneficial to the digestive system, it is known to aid in weight loss, converting sugar and carbs into energy, rather than fat.

Heart Disease
Cabbage contains omega -6 fatty acids. Although once believed to block arteries, the American Heart Association has now found Omega-6s to be heart healthy and recommends that individuals get 5-10% go their daily calorie intake from these fatty acids.

Fights Anemia
Anemia is characterized by a decrease in red blood cells in the bloodstream, resulting in feelings of fatigue and exhaustion. The folic acid in cabbage juice has been shown to help generate new red blood cells vital to anemia sufferers. Cabbage is also rich in Vitamin C, which assists in the body’s absorption of iron.

Skin Care
Cabbages are rich in phytochemicals, like alpha and beta-carotene and contain the retinol equivalent of vitamin A. The antioxidant properties in these nutrients cam destroy free radicals that damage skin cells and age skin and are probably a better source of skincare than many products available on the market today.

Let us know if you’ve tried cabbage juice? What do you think? Is it the next must have smoothie ingredient?

The Benefits of Keratin for Hair and Nails

Portrait of woman

It is true that women will go to great lengths to achieve great lengths. There is little a woman won’t do in the pursuit of longer hair, nails, and lashes. She will glue, she will paint, she will invest, she will supplement, she will extend, she will photoshop. She will fight tooth and nail for nice teeth and strong nails, and she knows the value of a strong ally. Keratin is one of the toughest forms of biological mater. It gives the horse its hooves and the rhinoceros its horns. Why not use it to give you an extra edge?

What is Keratin?
Keratinocytes are living cells found in the skin that produce a protective layer that provides flexibility and strength and helps to keep water and other materials from getting to the skin. Keratin is the tough protein strand that provides these keratinocytes with their strength.

Keratin is found primarily in the skin, hair, tooth enamel and hair, and plays a role in protecting these body parts against harmful environmental factors. They allow hair and skin to be flexible and make nails, tooth enamel, and hooves of animals hard and strong.

Vegetables

Keratin Deficiency
Individuals with a keratin deficiency tend to experience slow hair growth, and the hair they already possess is usually weak and brittle. Lack of keratin may also cause weakness and discoloration of fingernails. While there are topical keratin treatments, the best sources for keratin, as is usually the case, are edible.

Fruits and Vegetables
Proteins from vegetable sources are absorbed in the body with the help of Vitamin C. This vitamin is also the basic building block of keratin. Peppers and Brussels sprouts are both rich in vitamin C, as are citrus fruits such as oranges and limes.
Biotin, or vitamin B7, is also a foundation for keratin building and plays a large role in the metabolism of proteins. Onions, cauliflower, and broccoli all have high concentrations of B7. Whole grains are another food source which encourages keratin generation.

Dairy

Meat and Dairy
Low fat dairy products contain amino acids that boost keratin production. Low-fat cheese, yogurt, and milk, will give your body a boost of keratin, as will meat. Fish, poultry, lean meats, animal liver and kidney are all protein rich meats that help to produce keratin.

Other Sources
There are also certain vitamins and minerals that are important for generation of keratin. Because of the high concentration of the protein found in sulfur, sulfur rich foods such as eggs, dried beans, kale and soybeans can all play a significant role in keratin development, as can beans, almonds and walnuts. Gelatin is a another food associated with increased keratin production, and can be found in frosted cereal, fruits jams, molded fruit salads and certain yogurts.

What do you think of keratin? Do you use it to your benefit? Let us know!

Woman smiling

Supplements That Nourish Skin From The Inside Out

TV watchers will no doubt have been inundated by a variety of vitamin and supplement commercials. You may have heard pitches for skin restoring supplements with phytoceramides and lipowheat for “maintaining healthy skin hydration” or the multi-collagen protein capsules that “contain 5 sources of potent collagen including Types I, II, III, V, and X.”

Perhaps you’ve even been offered a complimentary sample of the skin and total body dietary supplements to “support cognitive skills while enhancing the look of your skin.’
In short, when it comes to choosing supplements for your skin, it can get pretty confusing, but it all really comes down to the basics.

Vitamin D
Vitamin D is important for helping to prevent colon, esophageal and great cancer and activates your immune system to fight infection. Unfortunately, according to Michael F. Holick, MD, PhD, of women over the age of 50, less than 10% are getting their proper Vitamin D intake. Good sources of vitamin D are fatty fish, milk, egg yolks, cereal and sunlight It is recommended that you get 1,000 IU of Vitamin D per day. Vitamin D can also strengthen muscles and relieve bone and muscle aches in pain sufferers.
Red supplement tablets

Calcium
Calcium builds and preserves strong bones and is crucial for the nerve and muscle function. Unfortunately, when you hit 50, your bone tissue breaks down faster than it is being built, which is why you need more. Try and get 500 mgs up to two times a day. Calcium can also decrease risks of developing polyps that lead to colon cancer.

Magnesium
Lack of magnesium puts you at higher risk for type 2 diabetes, according to the Harvard’s Women’s Health Study and the National Health and Nutrition Examination Survey found that older adults have a lower ability to absorb it from food. In addition, diuretics and antibiotics can also hamper your absorption, Try to find a multivitamin with 350 mg of magnesium. You may also find it lowers your blood pressure, as indicated by preliminary research.

B Vitamins
Studies suggest that B6, B12, and folate may all lower risk of stroke and heart disease, according to David L. Katz, MD, MPH, director of Yale Prevention Research Center. As you age, the quantity of acid in your stomach goes down, and that acid is necessary to release B12 from foods. Because of this, between 10 and 20% of older Americans have trouble with B12 absorption. Try and find a multivitamin with 400 mcg of folic acid, 2.4mcg of B12 and 1.5 mg of B6 and get ready for trouble from the cops about being too young to drive.

What supplements do you use to nourish your skin? Let us know!

Foods That Provide A Daily Dose of Citric Acid

Fruit
So you go into your favorite froyo place. You go over to the pump machine and you decide on a red velvet vanilla nonfat swirl. Ok, now the toppings! You’re an Oreo girl, but you’re a smart Oreo girl and you know that one generous tablespoon of those will easily compensate for the fat you cleverly avoided in your yogurt, and besides, yogurt and Oreos are not exactly the best combo. You look longingly at the gummy bears, no danger of fat there, but do you really need more processed food? And then, you see it! The kiwi fruit. The green queen of lean. After decorating your dessert with a heaping spoonful, you stop to add some mango and pineapple and blueberries and head over to the counter. You know what your have there? A whole lotta citric acid!

What are the Benefits of Citric Acid?
Citric acid increases the acidity of bacteria, making it hard for the microbes to survive and reproduce. In the body, it acts as an alkalizing agent and helps flush the system of excess calcium. Citric acid is also found in face packs and skin products and helps skin regenerate to slow the aging process. Its superpowers include the abilities to boost kidney health, fight free radicals and improve mineral absorption.

vine-vera-foods-that-provide-a-daily-dose-of-citiric-acid-citrus Citrus Fruits
Citrus fruits top the list when it comes to levels of citric acid. This, along with ascorbic acid and vitamin C, give the fruit their tangy sharp appeal. Citrus fruits include, oranges, grapefruit, tangelos, lemons, limes, kumquat and clementines. Of these, lemons and limes are the heaviest hitters with about 4 grams per 100 grams of fruit.

vine-vera-foods-that-provide-a-daily-dose-of-citiric-acid-berries Berries
Berries may not be as impressive when it comes to percentages of citric acid, but they are a force to be reckoned with. Blueberries, weighing in at 0.6 grams of citric acid per 100 grams of fruit, are the weakest purveyors of citric acid in the berry family. Citric acid also gives strawberries, blackberries, raspberries, and kiwi their tart and tangy tastes.

Tropical Fruit Tropical Fruit
Did someone say aloha? Slightly lower then citrus fruits the list of citric acid providers are tropical fruits. Pineapples are considered a high acid tropical fruit, containing about one gram per one hundred grams of fruit. Tamarinds help pineapples round out the tropical fruit list.

Low Acid Fruit
At the bottom of our list are cherries, sweet plums, apples and peaches, mangos, figs, with only about 0.1 grams of citric acid per 100 grams of fruit.

Kiwi Spotlight On Kiwi
Since we feel this fruit doesn’t always get the props it deserves, let’s take a moment to give the kiwi some love. Did you know kiwis are berries? Shocking, but true! Besides providing a whopping 273% of the recommended daily allowance of vitamin C, kiwi is also a great source of citric acid. Just one kilogram of the kiwi’s peel contains 100 grams of citric acid and the fruit has similar citric acid levels. BTW, the peel is totally edible and may be the healthiest part of the fruit. So heap the kiwi on that froyo!

If you love citrus, froyo, kiwi, or all of the above, let us know how you top your yogurt. It might say a lot about the kind of person you are.

Supplements That Help You Look Youthful

Woman with a youthful face
Do you often get asked for ID even though your 27? Are younger guys constantly hitting on you? Are you afraid to buy the sweatshirt with the unicorn on it because you might get mistaken for a twelve-year-old? Afraid of dating guys your own age because someone might assume child abduction? We feel your pain. However, the other 90 percent of us who are not so cursed, must seek other options for staying young.

Vitamin supplements not only provide nutrition, they can also keep you younger. According to Roberta Anding RD, spokesperson for the American Dietetic Association, “There are some nutrients like calcium and vitamin D that I call red-flag necessities for women over age 50. Most women simply don’t get enough.” So if unless your sick of people patting you on the head or pinching your cheeks, you may want to take a look at this.

Vitamin D
Vitamin D is important for helping to prevent colon, esophageal and breast cancer and activates your immune system to fight infection. Unfortunately, according to Michael F. Holick, MD, PhD, of women over the age of 50, less than 10% are getting their proper Vitamin D intake. Good sources of vitamin D are fatty fish, milk, egg yolks, cereal and sunlight It is recommended that you get 1,000 IU of Vitamin D per day. Vitamin D can also strengthen muscles and relieve bone and muscle aches in pain sufferers.

Calcium
Calcium builds and preserves strong bones and is crucial for the nerve and muscle function. When you hit 50, your bone tissue breaks down faster than it is being built, which is why you need more. Try and get 500 mgs up to two times a day. Calcium can also decrease risks of developing polyps that lead to colon cancer.

Magnesium
Lack of magnesium puts you at higher risk for type 2 diabetes, according to the Harvard’s Women’s Health Study, and the National Health and Nutrition Examination Survey found that older adults have a lower ability to absorb magnesium from food. In addition, diuretics and antibiotics, commonly used by mature adults, can also hamper your absorption. Try to find a multivitamin with 350 mg of magnesium. You may also find it lowers your blood pressure, as indicated by preliminary research.

Woman with vitamin
B Vitamins
Studies suggest that B6, B12, and folate may all lower risk of stroke and heart disease, according to David L. Katz, MD, MPH, director of Yale Prevention Research Center. As you age, the quantity of acid in your stomach goes down, and that acid is necessary to release B12 from foods. Because of this, between 10 and 20% of older Americans have trouble with B12 absorption. Try and find a multivitamin with 400 mcg of folic acid, 2.4 mcg of B12 and 1.5 mg of B6 and get ready for trouble from the cops about being too young to drive.

We wanna know what your secrets to staying young are! Do you still get ID’d? Let us know!

Nutrients You Might Be Missing from Your Vegan Diet

woman with salad
No matter what your take on veganism is, you have to give vegans credit. They gave up cheese for this. That means they can’t walk into the Cheesecake Factory and order a slice of White Chocolate Mousse. They can’t walk into a Pizza Hut and order the stuffed crust. They can’t munch on cheese doodles while watching the game, they can’t get a cheeseburger at MacDonald’s and they can’t eat those cheese doodles stuffed with more cheese. So good for them, you may say. Who needs to put all that junk in their bodies? Well, while it’s safe to say most of us could live safely, and probably for a much longer time, without ever eating the aforementioned for the rest of their lives, there is some proof that a vegan diet may be lacking in certain nutrients and not just cheese. Here’s what you need to know to make sure you get what you need while maintaining the lifestyle you choose.

Vitamin B 12
Known as the energy vitamin, your body needs B 12 for blood formation, energy production, reproductive health and DNA synthesis. Signs of Vitamin B12 deficiencies include fatigue, impaired function of the brain and megaloblastic anemia. It has also been associated with neurological and psychiatric disorders like an Alzheimer’s and heart disease.
If you are a hardcore vegan, Nori Seaweed and tempeh both contain small amounts of vitamin B12. If you do not eat these foods regularly, you should take a B-12 supplement to make sure you’re getting all the energy you need.

Woman with vitamin D3
Vitamin D3
You may have heard of Vitamin D3 as the steroid hormone you get from sun exposure. However, what you may not know is that it’s also involved in the machinery of all the cells and tissues in your body and is crucial for disease prevention Although sun exposure is the best way of getting Vitamin D, researchers are now finding that some foods contain some pretty meaningful amounts of it. It is estimated that the average adult in the central United States gets about 1,500 – 2,000 IUs of Vitamin D from food; specifically meat, egg yolk and fatty fish. However, even if you do eat these foods, most of your vitamin D does come from sunlight and, if you are not a fan of the sun, without a Vitamin D supplement, deficiency is all but guaranteed. So if sun is not your thing,make sure to stock up on the D supplements.

Animal-Based Omega-3 DHA
Docosahexaenoic acid is an omega 3 fat found in animals like krill and fish necessary for heart health and brain function. In addition, pregnant women with DHA deficiencies put their children at risk for developmental problems. Although plant based omega-3 fats can be found, it takes a combination of them to get a sufficient amount of DHA. If you’re determined to get your DHA from plants, try combining hemp and flax with krill oil, an animal based omega-3 with an antioxidant 48 percent more potent than fish oil. It is also sustainable and eco- friendly.

Heme Iron
Although iron is found in plant and animal foods, heme iron is found only in meat, usually red meat. The iron found in plants is not absorbed well by the body, which can increase the risk of anemia for vegetarians and vegans. If you need to supplement with heme iron, a safe form is carbonyl iron, as opposed to the often toxic ferrous sulfate.

Sulfur
Meat and fish are the only ways to get the amino acids you need to produce protein. Without animal protein, you increase your risk of sulfur deficiency. Sulfur is vital for the activity of enzymes and proteins. If you don’t have a sufficient amount, it can affect joints, bones, metabolic processes and connective tissue. A 2012 study showed that low intake of sulfur by vegans and vegetarians can result in increased risk of heart attack and cardiovascular diseases. If you are a staunch adversary of meat, seek your sulfur in coconut and olive oil. If you are looking to supplement, Methylsufonylmethane or MSM is the organic form of sulfur, naturally found in plants.

If veganism is part of your way of life, let us know about it. Do you miss cheese? We want to hear your struggle.

The Calcium – Vitamin D Combo Explained

Calcium and vitamin D

It has been said that beauty and is in the bones and, surely, there is truth in this saying  After all, it is the skull that is responsible for the shape of the face,  one of the most valued and obsessed over parts of our body.   Bones also make movement possible, allowing us to perform our all important exercise routines and to walk with ease and grace. Indeed, where would we be without these all-important tenants of the body?  We would be shapeless sacks of flesh.  Imagine how we would look in our jeans!  We should also note that bones are responsible for protecting our vital organs and sheltering our reproductive organs. But, while we are singing the praises of bones, we should also note that, if we want our bones to continue to keep us healthy and beautiful, we need to make sure they get plenty of calcium and, in order to make sure that calcium does its job,  it  needs to be paired with vitamin D.

Calcium is a mineral that is naturally found in foods and is necessary for bone formation and maintenance.  Because our bodies don’t produce this mineral, it is vital that we obtain it from outside sources.  Vitamin D is necessary for the absorption of calcium from the stomach, hence the calcium vitamin D combination.  Used together, they can prevent calcium deficiencies and osteoporosis.  So how can we make sure that we are getting enough of both?

According to the National Osteoporosis Foundation,  the recommended dosage of calcium for the average adult is between 1000-1300 milligrams daily.  It is generally higher for women over 50.  It is recommended that people get 200- 800 international units of Vitamin D.  You can find both these vitamins in supplement form, but be warned those of you who choose to go this route!!  You may avoid calories, but you will sacrifice benefits.  Synthetic supplements contain chemical binders, toxic preservatives, artificial fillers and even coal and tar derivatives!!  We are far better getting our calcium and Vitamin D from natural sources.  Some of the best food sources of calcium include okra, spinach, collards, kale, soybeans, white beans and OJ.  You can get your vitamin D from fatty fish (like tuna, mackerel, salmon), cheese, egg yolks, and beef liver.  Doctors also recommend exposure to sunlight as a way of getting your Daily Dose of D.

And, this just in!  To give the calcium and vitamin D a major boost, add Vitamin K!  According to Doctor Joseph Mercola, Vitamin K is a vitamin generally used in blood clotting.  However, it has been newly discovered that it can also move calcium around to the proper parts of your body, like your bones and teeth.  Although exact numbers have not been confirmed, it is recommended that a person gets 180 to 200 mgs. of Vitamin K per day.  K can be found in leafy, green vegetables.

So now your set!  You’ve got your calcium for strong bones, vitamin D to make sure the calcium is absorbed and Vitamin K to make sure it gets to the right place.  So go out and get your vitamins and be beautiful!!!

B Vitamins and Aging

We have more than enough to worry about as we age, so wouldn’t it be nice to solve at least one problem before it happens, or correct it if it already has? This probably sounds like a no-brainer, and with recent advances in medical knowledge, it’s even easier to arm yourself with information to make sure you age gracefully.

Not much was understood about the relationship between B vitamins and aging until somewhat recently, but it is becoming rather clear with recent discoveries that there is likely some kind of connection worth exploring.

Vitamins

Vitamin B12 Deficiency and Age
One thing to be keenly aware of is that as you get up there in years, your body looses some of its ability to absorb and process vitamin B12 from your diet. This can lead to a number of symptoms, like anemia, (which often manifests as sluggishness, generalized weakness, and fatigue), muscle weakness, shakiness, incontinence, unsteady gait, low blood pressure, fatigue, cognitive problems (including poor memory), and mood disorders like depression, mood swings, etc. A vast majority of these symptoms, save for anemia, will generally be simply dismissed as “signs of aging.” This can be avoided by simply taking a vitamin B12 supplement.

B Vitamin Myths
The only solid evidence for a connection between B vitamins and aging is that our bodies grow less proficient at absorbing vitamin B12 as we grow older, and this should probably be corrected for. You should be skeptical of any other claims, such as purported links between overloading on B vitamins and improved skin appearance and health. In fact, overdosing on some B vitamins can cause serious side effects. Too much vitamin B-3 (Niacin) can cause skin flushing, pain, liver toxicity, and high blood sugar. Too much vitamin B-6 can cause nerve damage and skin lesions. Too much B-9 (aka Folate or Folic Acid) can cause kidney damage, and can mask the presence of a B-12 deficiency, if you have one. Too much vitamin B-12 can cause acne and rosacea in some. Of course, deficiencies have nasty side effects too, but taking way more than necessary is, as you can see, more harmful than helpful.

In short, definitely do take a vitamin B-12 supplement to prevent deficiency as you age, but don’t take more than 100% DV on B12 or any other B vitamins, or almost any vitamins, for that matter.

As ever, a healthy dose of doubt is always helpful in discerning fact from fiction, whether in skincare, overall health, or life in general. And when in doubt, see if you can find a consensus of expert opinion—which means a majority of experts are in agreement, not just one or two—and/or double-blind controlled-variable clinical studies. If you can’t find either, take the claim as an unknown possibility at best, and falsification at worst.

Japanese Sweet Potatoes

Sweet potato

Japanese sweet potatoes really do have amazing nutritional value. Sweet potatoes are a low-calorie food containing high levels of vitamin C and dietary fiber and is often touted as an excellent food to include in any weight loss regime. The Japanese sweet potato is usually a red or purple-skinned color on the outside with a yellow to white fleshy potato on the inside. They are usually approximately 5 inches long and weigh around 130 grams – all in all one potato contains just 113 calories. The potatoes are actually quite similar to American yams but possess a much sweeter taste. The biggest producers and consumers of Japanese sweet potatoes are Vietnam, China, Japan and India and additionally it is also commonly used as a thickener and flour substitute.

The potatoes are an excellent resource of vitamin A and one medium spud contains over 400% of your recommended daily allowance. Many individuals also include Japanese sweet potatoes in their diet for their high hyaluronic acid content which is known to help keep wrinkles at bay and keep the skin looking young.

Anti-Aging
Japanese sweet potatoes are notorious for their high levels of hyaluronic acid. Hyaluronic acid has a remarkable ability to help keep our skin and tissues moist and is very effective in treating dry skin and fine wrinkles. We all possess hyaluronic acid in our bodies but as we age, levels of the compound begin to diminish, much like collagen in our skin. Hyaluronic acid maintains the skin’s elasticity and some studies have highlighted how it can even speed up healing times for wounds and scar tissue. Therefore, consuming Japanese sweet potatoes regularly would essentially help sustain hyaluronic acid levels, thereby delaying the aging process and keeping your appearance youthful.

Tissue Health
Hyaluronic acid is also abundant in cushioning and lubricating various parts of our bodies such as the eyes, joints and even heart valves. In this way, consuming Japanese sweet potatoes is also an excellent way of ensuring these parts of your body stay healthy and continue to function optimally.

Dietary Fiber
Japanese sweet potatoes contain approximately 27 grams of carbohydrates with approximately 4 grams being dietary fiber. All in all, this provides 16% of your daily recommended intake for fiber and therefore adding these potatoes to your meals is an easy and efficient way of staying in tip top condition and will ensure your bowel movements are healthy and regular.

Vitamins and Minerals
Japanese sweet potatoes are a valuable source of numerous vitamins essential for normal bodily functioning such as vitamins A, C, and E as well as B-6. One serving of potatoes contains 202% of your recommended daily allowance of vitamin A and one average sized sweet potato has 30% of your vitamin C. Alongside this, the potatoes are also high in minerals such as potassium, calcium, sodium, phosphorous, manganese, copper, iron and magnesium. These vitamins and minerals act as vital antioxidants in the body and prevent cellular damage from harmful free-radicals.