12 Amazing Benefits Of Almond Milk & Nutrition Facts

Almond milk full of nutrients, in addition to benefits for health, almond milk also low in calories. So, people who are in a weight loss program is suitable to consume almond milk. Almond milk nutrition derived from almond nuts that rich in selenium, manganese, fiber, vitamin E, magnesium, zinc, potassium, iron, phosphorus, tryptophan, copper and calcium. Almond milk is suitable for you who may be allergic to cow's milk or health problems usually experienced when consuming dairy products from animals. Although made from almonds, but this milk has various health benefits that are not less with cow's milk or other dairy.

Almond milk nutrition & calories content

Almond milk has only 40 calories per 8 ounce serving. Manganese, copper and riboflavin are contained in almond helps the body manage glucose metabolism of carbohydrates to produce energy, thus reducing the risk of overweight and obesity. It's only has less than 2 grams carbohydrates, no cholesterol and lactose free. Has more vitamins and minerals compared to other milk alternatives such as soy or rice milk are usually fortified with vitamin D and other nutrients when sold commercially. You can read more almond milk nutritional value below.
Almond milk (sweetened, vanilla flavor, ready-to-drink) nutritional value per 100 gr, based on USDA Nutrient database.
Energy : 38 Kcal
Carbohydrates : 6.67 g
Protein : 0.42 g
Total Fat : 1.04 g
Dietary Fiber : 0.4 g
Water :  91.80 g
 Total sugar : 6.25 g

Vitamins
Folates : 1 µg
Niacin : 0.075 mg
Riboflavin : 0.177 mg
Thiamin : 0.015 mg
Vitamin A : 208 IU
Pyridoxine : 0.003 mg 
Vitamin C : 0 mg
Vitamin D (D2 + D3) : 1.0 µg
Vitamin D : 42 IU,
Vitamin E : 2.81 mg
Vitamin K : 0 µg


Minerals
Calcium : 188 mg
Iron : 0.30 mg
Magnesium : 7 mg
Phosphorus : 8 mg
Zinc : 0.63 mg
Sodium : 63 mg
Potassium : 50 mg

Lipids
Saturated fatty acids : 0.000 g
Monounsaturated fatty acids : 0.625 g
Polyunsaturated fatty acids : 0.208 g
Trans fatty acids : 0
Cholesterol : 0

Benefits of almond milk for health and beauty

1. Lactose-free. Lactose is a sugar found in cow's milk. Many people who are lactose intolerant, and milk consumption causes abdominal discomfort, bloating, and diarrhea in the person. Almond milk is extracted from almonds, because it is derived from plants and contain no lactose.


2. Low calorie. Almond milk is low in calories, no cholesterol and saturated fats make this drink is very healthy and good for people trying to lose weight. The power that is packed with nutrition, health benefits will keep you healthy and fit.


3. Almond milk has a high antioxidant. Almond milk is a good source of antioxidants and vitamin E. With this high content, then almond milk can be useful to prevent cancer and slow the signs of aging. Flavonoids in almond milk also helps reduce the amount of free radicals in the body, protecting you from a number of degenerative diseases such as osteoporosis that occurs and diabetes type 2.


4. Almond milk good for heart. Unlike cow's milk, almond milk contains no cholesterol and saturated fat, so dairy alamond will not damage your cardiovascular system. Almond milk is high in omega-3 fatty acids that may help also to lower LDL cholesterol "bad" and protect your heart.


5. Bone and muscle health. Although not produced by animals such as cow's milk, almond milk also contains a lot of calcium and vitamins that can help strengthen bones and prevent osteoporosis. Almond milk contains 30 percent calcium and 25 percent of vitamin D which is good for building strong bones and healthy. Vitamin D is in it also could help build and strengthen muscles.


6. Almond milk contains high vitamins and minerals. Compared with soy milk and rice milk, almond milk has the highest concentration of vitamins and minerals. Almond milk contains vitamins and minerals such as copper, zinc, iron, magnesium, calcium, phosphorus, potassium, and selenium. While cow's milk, rice milk and soy milk are often fortified with various minerals and vitamins, while all of these nutrients occur naturally in the almond milk.


7. Maintaining Gastrointestinal Health. Almonds contain fiber food (dietary fiber), which aid digestion so it helps maintain a healthy digestive tract.


8. Healthy Choices for People with Diabetes. Carbohydrates consumed through various foods are broken down into sugar, thereby increasing the sugar levels in the body. This is undesirable in individuals with diabetes. Almond milk is a better alternative than cow's milk for diabetics because it has a lower amount of carbohydrates and calories. The body is able to fully digest the sugar and gain energy to function better because of the low glycemic properties.


9. Keeping Fetal Health. Almonds contain folic acid which is an essential nutrient for pregnant women, because folic acid helps the growth of normal infants. Deficiency of folic acid for pregnant women at risk of giving birth defect.
10. Moisturize Skin. almond is believed to have a natural ingredient that is otherwise very suitable for moisturizing all skin types because it is easily absorbed.


11. Reduce Wrinkles. Some beauty experts believe, pure almond has the ability to eliminate the signs of aging and make the skin look younger.


12. Beneficial for Eyes and Skin. Pure almond milk also ensure the health of the skin and eyes. It contains Vitamin E and Vitamin A in moderate amounts needed to maintain healthy skin and keep your eyes in good shape so that they can easily adapt to the differences in the surrounding light.

Almond milk is lactose-free and contains no gluten or casein, so this milk is an appropriate and safe alternative for those who suffer from lactose intolerance, or who are allergic to gluten or casein. But, almond milk made ​​from almonds, so it is not safe for consumption by people who suffer from allergies to nuts. If you have a nuts allergy and you drink almond milk, you may experience adverse reactions.

And one more important thing you should consider, almond milk may not be safe for the baby. Almond milk does not contain nutrients such as breast milk and infant formula milk, almond milk so it is not appropriate to be used as a substitute to feed the baby. Consult your physician first before giving almond milk for your baby.

11 Magnificent Benefits Of Sweet Potato & Nutrition Facts

Sweet potato contain various nutrition that can gives us benefits for health. Nutrient content in sweet potatoes such as Vitamins A, C and E, beta carotene, magnesium, potassium and rich in oxidants. We can found a lot of types of these varieties, but usually we know it is orange, white, yellow, red and purple colors. According to an article published by the North Carolina Sweet Potato Commission, from 58 types of vegetables were studied, it was found that the sweet potato is the best food in the list. The sweet potato is a food with fat-free sweet taste and contains 769% of the daily value of Vitamin A and 65% of vitamin C in one serving (about one cup).

Sweet potatoes can be consumed almost by all ages. The food is reasonably safe to be presented to infants older than 6 months. High fiber content in sweet potatoes, also helps baby early digestion by smooth the transition to solid foods. Sweet potatoes contain high amounts of beta carotene, which is a natural antioxidant that can help to improve the body's powerful defense against free radicals and disease. Sweet potatoes also contain Vitamin C, Vitamin B and phosphorus in high enough quantities. The contents, making the sweet potato into a powerful tool against infection.

Sweet potato nutrition facts and calories content

Based on our RDA, the highest sweet potato nutrition is vitamin A that reach 14187 IU. This mean, almost equal to carrots nutrition that contain 16706 IU of vitamin A in the same weight 100 gr. Sweet potatoes also contain high amounts of magnesium, zinc and vitamin B, a combination of nutrients that have been shown to enhance healing and relieve arthritis pain and swelling. Benefits of sweet potatoes for arthritis sufferers are so effective, so this time, the sweet potato has been registered as a treatment of arthritis. To get all sweet potato nutritional value, you can read below based on USDA Nutrients database.

Raw, unprepared sweet potato (Ipomoea batatas) nutritional value per 100 gram.
Energy : 86 Kcal
Carbohydrates : 20.12 g
Protein : 1.57 g
Total Fat : 0.05 g
Dietary Fiber : 3.0 g
Water :  77.28 g
 Total sugar : 4.18 g

Vitamins
Folates : 11 µg
Niacin : 0.557 mg
Riboflavin : 0.061 mg
Thiamin : 0.078 mg
Vitamin A : 14187 IU
Pyridoxine : 0.209 mg 
Vitamin C : 2.4 mg
Vitamin E : 0.26 mg
Vitamin K : 1.8 µg


Minerals
Calcium : 30 mg
Iron : 0.61 mg
Magnesium : 25 mg
Phosphorus : 47 mg
Zinc : 0.30 mg
Sodium : 55 mg
Potassium : 337 mg

Lipids
Saturated fatty acids : 0.018 g
Monounsaturated fatty acids : 0.001 g
Polyunsaturated fatty acids : 0.014 g
Cholesterol : 0

Calories in sweet potato per 100 gr

• Calories in baked sweet potato (in skin), contain 90 kcal
• Calories in boiled sweet potato without skin, contain 76 kcal
• Calories in raw sweet potato, contain 86 kcal
• Calories in mashed sweet potato (canned vegetable), contain 101 kcal

11 magnificent benefits of sweet potato

1. The first benefits of sweet potato is, reduce the risk of diabetes and heart disease. In a controlled amount of this vegetable has the ability to stabilize blood sugar and lower insulin resistance. Carotenoids contained, can regulate blood sugar levels.
2. The sweet potato is a vegetable that is good to help relieve pain and joint pain arthitis, because it is rich in minerals.
3. Rich in fiber to reduce the risk of colon cancer and constipation.
4. Beta-carotene contained in sweet potatoes an anti-oxidant that may help to fight free radicals, the cause of cancer. 
5. Rich in potassium which serves to maintain a balance between fluid and electrolytes as well as the integrity of the cell. 
6. Sweet Potatoes can reduce blood pressure. 
7. If consumed regularly, very good to relieve inflammation of the stomach and intestines. 
8. High calcium and iron, can help to increase blood flow and can increase bone density.
9. Sweet potatoes are also good for the treatment of imsomnia. 
10. Good to prevent stroke by inhibiting blood clotting. 
11. Snacking on sweet potatoes to help skin look more radiant, and younger-looking. Because the content of beta-carotene is an antioxidant that can transform vitamin A in the body into DNA that produces new skin cells.

Calories In Peanut Butter & Nutrition Facts

Besides delicious taste, it turns peanut butter nutrition has many health benefits although it has a quite high calorie content (per 100 gr of salted peanut butter contain 717 calories). Peanut butter contain so many nutrition such as vitamins and minerals. Two tablespoons of peanut butter contains 190 calories and 16 grams of fat, although the fat-rich peanut butter fat is mostly monounsaturated fat also found in olive oil and is considered good. Research shows that a diet high in monounsaturated fat from peanuts and peanut butter is good for the heart, and also good for diabetics (read more benefits of peanut butter here).

 

Many people who are on a diet program, trying not to consume peanut butter. Because the fat content, considered can make  overweight. This opinion is wrong. Peanut butter can actually help you lose weight! With 180-210 calories per serving, it seems too much, if peanut butter is mentioned as supporting food diet. Research conducted, proving that peanut butter can reduce excess unwanted weight. This method is easier than the low-fat diet programs are standard. In a 18 month trial, peanut butter dieters can lose weight three times more than low-fat dieters. However, nutrition experts still believes, the peanut butter diet followers should consider the intake of calories needed for the body. Because if the calories consumed in excess by the lack of activity of the body, it can be ascertained weight keeps rising.

 

Peanut butter calories

• Calories in regular peanut butter (salted butter) per 1 tbsp. (0.5 oz), contain 102 kcal.
• Calories in salted smooth style peanut butter per 1 tbsp. (0.6 oz), contain 92 kcal.
• Calories in regular unsalted peanut butter per 1 tbsp. (0.5 oz), contain 102 kcal.
• Calories in unsalted smooth style peanut butter per 1 tbsp. (0.6 oz), contain 94 kcal.
• Calories in peanut butter cookie per piece (0.5 oz), contain 72 kcal.

 

Peanut butter nutrition facts

Peanut butter also contains various essential nutrients the body needs. Each 2 tablespoons of peanut butter contains; 3 milligrams of vitamin E as an antioxidant, 49 milligrams of magnesium for building bones, 208 milligrams of potassium, which is good for the muscles, and 0.17 milligrams of vitamin B6 to boost immunity.

Peanut butter also contains polyphenols, an antioxidant that can neutralize free radicals that have the ability to damage cells and tissues that can lead to cancer. Not only that, peanut butter is a good source of resveratrol, a powerful antioxidant in menecgah various diseases such as, heart disease, degenerative nerve, Alzheimer's, and fungal and viral infections. To get more peanut butter nutritional value, you can read below.

Unsalted smooth style peanut butter nutrition facts per 100 gr, based on USDA Nutrient database.

Energy : 588 Kcal  

Carbohydrates : 19.56 g 

Protein : 25.09 g  

Total Fat : 50.39 g 

Dietary Fiber : 6.0 g

Total sugars : 9.22 g

Water : 1.81 g

Vitamins

• Folates : 74 µg
• Niacin : 13.403 mg
• Riboflavin  0.105 mg
• Thiamin : 0.073 mg
• Vitamin A : 0
• Vitamin B6 : 0.543 mg  
• Vitamin C : 0
• Vitamin E : 8.99 mg
• Vitamin K  0.6 µg

Minerals

• Calcium : 43 mg
• Iron  : 1.87 mg
• Magnesium  154 mg 
• Phosphorus : 358 mg
• Zinc : 2.91 mg 
• Potassium : 649 mg
• Sodium : 17 mg

Lipids

• Saturated fatty acids : 10.292 g
• Monounsaturated fatty acids : 23.713 g
• Polyunsaturated fatty acids : 13.867 g
• Cholesterol : 0