Fruit and Stuff

Tag: folate

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  chayote facts

  Posted at 10:58 am by Mary Ann Lesh

  Jan 17th

  Chayote (español: chayote) (Sechium edule) is a type of squash that belongs to the gourd family. Chayote is green and pear-shaped with a white inner flesh that is mild, sweet, juicy and crisp. It is loaded with B vitamins, potassium and vitamin C. The chayote plant is perennial and native to the tropics of the Western Hemisphere. Chayote is available year-round but its peak season is fall. Extracts of chayote leaf, stem and seed have antimicrobial benefits against strains of bacteria, even some that are antibiotic-resistant. Chayote is rich in folate, a B vitamin essential to cell division and DNA formation. A folate deficiency can lead to lack of energy, poor immune function and impaired digestion. Folate is especially important nutrient for pregnant women to prevent birth defects like spina bifida.

  Nutrition Facts: 1 cup of chayote
  calories 25 carbohydrates 6 g fat 0 g fiber 2.2 g folate 31% DV magnesium 4% DV manganese 12% DV niacin 3% DV potassium 5% DV protein 1.1 g sugar 2.2 g zinc 7% DV vitamin B6 5% DV vitamin C 17% DV vitamin K 7% DV

  Posted in FOOD FACTS | Tagged antimicrobial, chayote, fiber, folate, vitamin C
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  black-eyed pea facts

  Posted at 1:38 pm by Mary Ann Lesh

  Jun 15th

  The black-eyed pea (español: guisante de ojo negro) (Vigna unguiculata), also called black-eyed bean, cowpea or southern pea, is an annual plant from the pea family (Fabaceae) and is grown for its edible legumes. Black-eyed peas get their name from their appearance. They’re cream-colored with a little black spec that resembles an eye. Although their name would make you think they’re a type of pea, black-eyed peas are actually beans. Black-eyed peas are rich in fiber, iron, folate, potassium and Vitamin A. Black-eyed peas have high levels of dietary fiber, which helps to promote regular bowel movements and improve digestive health. They are high in iron and in folate, a B vitamin needed to make normal red blood cells. Low levels of folate can cause anemia. Black-eyed peas are rich in potassium, a mineral that helps keep your blood pressure levels at healthy numbers and lowers your risk of heart disease. They are surprisingly high in vitamin A, with more than one-fourth of your daily vitamin A needs in one cup. Vitamin A helps maintain healthy skin and mucus membranes, and it produces the pigments in the retina of the eye. They are a great addition to stews, soups, curries and salads. They can also be a perfect side dish, or they can be mashed into a dip.

  RECIPE

  Cooking Dried Beans

  Nutrition Facts: 1 cup of black-eyed peas, cooked
  calcium 211 mg (21% DV) calories 160 carbohydrates 36 g fat 0.6 g fiber 8.2 g folate 210 mcg (52.5% DV) iron 1.9 mg (10.6% DV) magnesium 86 mg (22% DV) niacin 2.3 mg (11.5% DV) phosphorous 84 mg (8.4% DV) potassium (690 mg (19.7% DV) protein 5.2 g riboflavin 0.2 mg (11.8% DV) thiamine 02 mg (13.3% DV) zinc 1.7 mg (11.3% DV) vitamin A 1305 IU (26% DV) vitamin B6 0.1 mg (5% DV)

  Posted in FOOD FACTS | Tagged black-eyed pea, constipation, cowpea, folate, southern pea, vigna unguiculata
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  asparagus facts

  Posted at 10:11 am by Mary Ann Lesh

  Feb 11th

  Asparagus (español: espárragos) (asparagus officinalis) is a perennial flowering plant species in the genus Asparagus. Its young shoots are used as a spring vegetable. It is widely cultivated as a vegetable crop. Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1 Thiamine, and Fiber. It serves as a natural diuretic, nourishes the digestive tract. It helps with a healthy pregnancy, helps fight cancer, and supports skin health. Asparagus can be eaten raw and makes a good addition to salads. Lightly steamed, blanched, or roasted asparagus is a delicious side dish with almost any meal.

  RECIPE

  Sautéed Asparagus

  Nutrition Facts: 1 cup of asparagus
  calories 27 carbohydrates 5 g copper 13% DV fiber 1.7 g folate 17% DV iron 16% DV niacin (B3) 7% DV potassium 8% DV protein 3 g riboflavin (B2) 11% DV thiamine (B1) 13% DV vitamin A 20% DV vitamin B6 6% DV vitamin C 13% DV vitamin K 70% DV

  Posted in FOOD FACTS | Tagged asparagus, cancer, diuretic, esparragos, folate, pregnancy, vitamin a, vitamin K

• About Fruit and Stuff

  When I switched to plant-based living after a lifetime of meals planned around a main course of meat, I immediately felt positive effects and found it surprisingly easy, even fun, to change my habits and explore new ways of enjoying food. Fruit and Stuff is a collection of some of the many things I have learned since I started the journey. Even if you are not ready to give up meat, you will benefit from adding more plant foods to your daily meals. I hope you’ll find something useful here. The most recent articles appear first on the Home page, and the tabs at the top of every page are for locating any article, past or present. The Glossary links to facts about plant-based foods, the Recipe tab will direct you to the recipe index, and the Resources consist of news and opinions about plant-based living.

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