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10 Health Benefits of Potatoes You Didn’t Know About

10 Health Benefits of Potatoes You Didn’t Know About

Potatoes underwent low popularity for many years, suffering from an unfavorable reputation as food source rich in carbohydrates. More recently, scientific studies have revealed that potatoes should not be shunned. They should be embraced instead for offering a rich source of minerals including phosphorus, calcium and zinc, as well as B6, B, and C vitamins. The glycoprotein patatin is also found in spuds. These lipolytic enzymes can aid in everyday health by decreasing high blood pressure and effectively working as an antioxidant.

Why Potatoes?

Even though potatoes have sustained a somewhat tainted reputation, they are still one of the most-often used ingredients in recipes spanning breakfast through lunch and they have a vast health benefits, which are listed below:

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1. Positive Effect on Diabetes

Those with diabetes are always worried about raising blood glucose levels and so they avoid potatoes’ natural sugar content. In fact, avoidance isn’t necessary, but portion control is. Carbohydrates can be a healthy part of any diabetic meal plan when incorporated in correct portions. Talk to a doctor about managing diabetes through ideal servings.

2. Enhance General Health

The common thought is potatoes cause weight gain yet their caloric value is actually fairly low making them a good choice for meals. Potatoes also provide sustenance so feelings of hunger are averted for longer periods. They also provide a decrease in cholesterol levels because they are half soluble and half insoluble.

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3. Remedy Bruising

For centuries, potatoes have been used for treating sprains, bruises, ulcers, and even burns, aiding in the healing process. They can also reduce the onset of skin ailments and the effects of narcotics. Studies have shown that potatoes are part of a group of cancer-fighting foods used to fight cancer of the uterus and prostate.

4. Relieve Stress

Stress on the body and mind can be eased by ingesting potatoes; cellular renewal is boosted by the rich source of vitamin B6 in potatoes. The creation of adrenaline hormones, which aid in fighting stress, is just one major benefit. They also produce GABA (Gamma Amino Butyric Acid), a hormone that can also reduce stress and help the brain ready itself for relaxation or sleep.

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5. Diminish Inflammation

Those who suffer from chronic internal or external inflammation can reap the benefits potatoes provide for this ailment. The make-up of a soft, baked potato is easily digestible, alleviating the digestive system from irritation. To ease any external inflammation, simply rub a raw potato on the affected area(s) including any ulcers that may be found in the mouth.

6. Improve Brain Functions

Day to day activities and general health can be influenced greatly by adding potatoes into your diet. The high amounts of copper and iron, also known for boosting brain activity, are an added benefit. Preparing a baked potato and eating it, skin and all and without salt, can lead to an improved memory. Manganese, potassium, and vitamin B6 and C are each known to assist in functions of the brain while nerve centers respond positively to the fatty acids and amino acids found in potatoes.

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7. Alleviate Kidney Stones

Raised uric acid levels in the blood is the main contributor of kidney stones. The hard masses of calcium crystals in urine can create painful stones that are excruciating to pass. Those suffering from kidney stones can find many extra benefits from ingesting the entire potato peel, a rich source of such relieving nutrients as alkaline salts and the aforementioned copper, manganese, potassium, and B-vitamins.

8. High Fiber Content

Eating high-fiber foods can be one of the best ways to achieve weight-loss success. Potatoes are a top high-fiber food and one of the best ingredients to use in moderation. While potatoes can be beneficial to your health, preparing them in a healthy way is crucial. Baking them is one of the best ways to reap all the  nutritional benefits.

9. Keep Diseases at Bay

Decrease the risks of cancer, aid digestion, combat heart disease, and avoid common disorders in the nervous system, all by eating potatoes.

10. Treat Your Skin

Treating skin ailments with potatoes is an inexpensive and natural way to look your best. Try a potato juice facial by topically applying it, or use sliced potatoes on eyelids to reduce the appearance of dark circles and swelling.

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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