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Yam Smoothie and The Main Ingredients Health Benefits

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Home of Kyle J. Norton for The Better of Living & Living Health I. The recipe

By: Graca Jeitada, posted in All recipes.com (Source)

Prep Time: 5 Min
Cook Time: 10 Min
Ready In: 15 Min

Original Recipe Yield 8 servings

Ingredients
  • 2 medium yams
  • 3 cups vanilla yogurt
  • 1 cup milk
  • 2 cups ice cubes
  • 1 teaspoon white sugar
  • 1 ripe banana, sliced
Directions
  1. Prick yams with a fork, and place on a plate. Cook in the microwave for 8 to 10 minutes, turning once, until tender. Cool, peel and dice.
  2. Combine the yams, yogurt, milk, ice cubes, sugar and banana in the container of a blender. Blend until smooth.


Nutritional Information Amount Per Serving Calories: 226 | Total Fat: 2g | Cholesterol: 7mg
II. The Main Ingredients Health Benefits
II.A. Yam
Yam is the genus Dioscorea belongs to the family Dioscoreaceae. It has a long and cylindrical shape with rough and scaly exterior skin. It can be stored up to six months in open air, which makes them a valuable resource when foods are scarce.

Nutritional information
1. Carbohydrate
2. Protein
3. Fiber
4. Vitamin B1
5. Vitamin B3
6. Vitamin B6
7. Folate
8. Vitamin C
9. Vitamin E
10. Vitamin K
11. Potassium
12. Manganese
13. Calcium
14. Magnesium
15. Phosphorus
16. Selenium
17. Zinc
18. Copper
19. Iron
20. Etc.

Health benefits
A. Health benefits according to studies
1. Hyperlipidemia and oxidative stress
In the investigation of Dioscoreae Nipponicae Rhizoma and its effect against cardiovascular diseases found that this was the first time to reveal the anti-hyperlipidemic and anti-oxidative effects of trillin. These results would be important in developing food supplements for health improvements and therapeutic drugs against hyperlipidemia and cardiovascular diseases in future, according to “Trillin, a steroidal saponin isolated from the rhizomes of Dioscorea nipponica, exerts protective effects against hyperlipidemia and oxidative stress” by Wang T, Choi RC, Li J, Bi CW, Ran W, Chen X, Dong TT, Bi K, Tsim KW.(a)

2. Oral cancer
In the evaluation of ethanol extract of red mold dioscorea (RMDE) and its anticancer effects found that RMDE treatment inhibited the growth of SCC-25 cells by arresting cell cycle at the G2/M phase and induced apoptosis in a time- and dose-dependent manner. Therefore RMDE may be a good candidate for development as a dietary supplement against oral cancer, according to “Red mold dioscorea-induced G2/M arrest and apoptosis in human oral cancer cells” by Hsu WH, Lee BH, Pan TM.(b)

3. Anti-inflammatory activity
In the assessment of 6-Hydroxy-2,7-dimethoxy-1,4-phenanthraquinone (PAQ) isolated from the tuberous roots of Yam (Dioscorea batatas) and its anti-inflammatory activity found that the compound also inhibited the degranulation reaction in a dose-dependent manner with an IC(50) of 2.7 μM. Thus, these results suggest that PAQ may be useful in regulating mast cell-mediated inflammatory diseases, according to “Anti-inflammatory activity of 6-hydroxy-2,7-dimethoxy-1,4-henanthraquinone from tuberous roots of yam (Dioscorea batatas) through inhibition of prostaglandin D₂ and leukotriene C₄ production in mouse bone marrow-derived mast cells” by Jin M, Lu Y, Yang JH, Jo TH, Park YI, Lee CK, Park SJ, Son KH, Chang HW.(c)

4. Antidiabetic activity
In observation of ethanolic extract of Dioscorea alata and its antidiabetic effect found that the blood glucose level was reduced significantly by 47.48% and 52.09% after 21 days treatment at dose levels 100 and 200 mg/kg, respectively. Serum lipid levels, total protein, albumin, and creatinine were reversed toward near normal in treated rats as compared to diabetic control, according to “Antidiabetic activity of ethanolic extract of tubers of Dioscorea alata in alloxan induced diabetic rats” by Maithili V, Dhanabal SP, Mahendran S, Vadivelan R.(d)

5. Osteoporosis
In the examination of the effect of the oral administration of different dosages of dioscorea, red mold dioscorea (RMD), and soy isoflavones on bone mineral density (BMD) in postmenopausal osteoporosis found that reconstructed 3D imaging indicated increases in cancellous bone mineral content, cancellous bone mineral density, and cortical bone mineral content of the proximal tibia in OVX rats, according to “Osteoprotective effect of Monascus-fermented dioscorea in ovariectomized rat model of postmenopausal osteoporosis” by Chiang SS, Chang SP, Pan TM.(e)

6. Etc.

B. Health benefits according to concentration
1. Vitamin C
In the evaluation of pulmonary dysfunction. and it effects on pulmonary dysfunction found that At present, evidence from randomised-controlled trials is insufficient to recommend a specific role for vitamin C in the treatment of asthma. Further methodologically strong and large-scale randomised controlled trials are needed in order to address the question of the effectiveness of vitamin C in children with asthma but some outcome data showed effectiveness on lung function, symptom scores, IgE levels and inhaled steroid use. One small study showed a significant difference in % drop in FEV1 post-exercise, according to the study of “Vitamin C supplementation for asthma” by Kaur B, Rowe BH, Arnold E.(1)

2. Potassium
Potassium beside is important in maintaining the regular contraction and relaxation of the muscle, that helps to reducing the risk of hypokalemia, it also helps the lymphatic system in regulating the levels of fluid in the body, thus lessening the risk of lymphedema, swelling caused by the accumulation of lymph fluid. In a study of “Narrative review: evolving concepts in potassium homeostasis and hypokalemia” by Greenlee M, Wingo CS, McDonough AA, Youn JH, Kone BC., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/19414841), researchers found that recent experimental insights into the participation of feedback and feedforward control mechanisms in potassium homeostasis. New data make clear that feedforward homeostatic responses activate when decreased potassium intake is sensed, even when plasma potassium concentration is still within the normal range and before frank hypokalemia ensues, in addition to the classic feedback activation of renal potassium conservation when plasma potassium concentration decreases.

3. Manganese

It is one of important trace in preventing osteoporosis, according to the study of “[Study of estrogen deficiency impact on manganese levels in teeth and mandible of rats after ovariectomy]. [Article in Polish]” by Rahnama M, Błoniarz J, Zareba S, Swiatkowski W.(1)and regulating blood sugar level, according to the study of “[An inadequate intake of manganese may favour insulin resistance in girls]. [Article in Spanish]” by Rodríguez-Rodríguez E, Bermejo LM, López-Sobaler AM, Ortega RM.(2)

4. Dietary Fibers

Daily intake of right amount of fibers can prvent and treata. Diabetes, as Increased consumption of vegetables, whole grains, and soluble and insoluble fiber is associated with improved glucose metabolism in both diabetic and nondiabetic individuals. Improvements in insulin sensitivity and glucose homeostasis were more evident in participants following a plant-based diet compared with other commonly used diets, according to the study of “Efficacy of high-fiber diets in the management of type 2 diabetes mellitus” by Wolfram T, Ismail-Beigi F.(3)

5. Etc.

C. Other health benefits
1. Cardiovascular disease
Vitamin B6 in yam helps to break down homocysteine, an amino acid produced by byproduct of consuming meat in the body, that can damage the blood vessel wall as a result of cholesterol cause of plague building up, according to the study of “Homocysteine, Folate, Vitamin B6, and Cardiovascular Disease” by Kilmer S. McCully, MD, posted in The Journal of the American medical Association (http://jama.ama-assn.org/content/279/5/392.extract)

2. Premenstrual syndrome
Yam, which has an active phytoestrogen ingredient called “diosgenin”, triggers the production of natural progesterone that helps to balance the estrogen, thus reducingthe risk of premenstrual cramps and pain in the abdomen, 2 weeks before menstruation. In a study of “Estrogenic and progestagenic effects of extracts of Justicia pectoralis Jacq., an herbal medicine from Costa Rica used for the treatment of menopause and PMS” by Locklear TD, Huang Y, Frasor J, Doyle BJ, Perez A, Gomez-Laurito J, Mahady GB., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/20452152), researchers found that extracts of J. pectoralis have estrogenic, progestagenic and anti-inflammatory effects, and thus have a plausible mechanism of action, explaining its traditional use for menopause and PMS.

3. Immune system
Selenium is one of powerful antioxidant minerals, that not only helps to enhances the immune system in fighting against forming of the free radicals due to hydroperoxides (according tothe study of “Protective role of intraperitoneally administrated vitamin E and selenium on the levels of total lipid, total cholesterol, and fatty acid composition of muscle and liver tissues in rats” by Yilmaz O, Celik S, Cay M, Naziroğlu M., posted in PubMed), but also promotes liver function in expelling acrylamide toxicity. In the study of “Protective effects of selenium on acrylamide toxicity in the liver of the rat. Effects on the oxidative stress? by Teodor V, Cuciureanu M, Filip C, Zamosteanu N, Cuciureanu R., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/21870766), researchers found that This study investigates the effect of selenium (as sodium selenite and as a selenium dietary supplements–Celnium) on the oxidative stress in Wistar rats which received high doses of acrylamide.

4. Manganese
Manganese beside ensures a healthy bone structure by enhancing some essential enzymes for building bones (according to the study of “Bone formation within alumina tubes: effect of calcium, manganese, and chromium dopants” by Pabbruwe MB, Standard OC, Sorrell CC, Howlett CR., posted in PubMed, (http://www.ncbi.nlm.nih.gov/pubmed/15109850))it is also a super oxide dismutase enzyme that helps to neutralize the damaging particles and prevents any potential danger of sperm cryopreservation, according to the study of “Manganese provides antioxidant protection for sperm cryopreservation that may offer new consideration for clinical fertility” by Cheema RS, Bansal AK, Bilaspuri GS., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/20592770),.

5. Etc.

Side effects

1. Oxalates or purines may be a concern for some people.
2. Etc.

II.B. Banana
Banana is the common name of a genus of tropical herbaceous plants. It can grow from 3 to 9 m and belongs to the family of the lily and the orchid.

Nutritional infomation
1. Vitamin B6
2. Vitamin C
3. Fiber
4. Potassium
5. Magnesium
6. Iron

7. Etc.

Health Benefits

A. Health benefits according to studies
1. Weight loss and insulin sensitivity
In the investigation of the effects of native banana starch (NBS) and soy milk (control) on body weight and insulin sensitivity in obese type 2 diabetics found that patients on NBS lost more body weight than when they were on control treatment. Plasma insulin and HOMA-I were reduced after NBS consumption, compared with baseline levels, but not significantly when compared to the control treatment. Results support the use of NBS as part of dietary fiber supplementation, according to “Effects of native banana starch supplementation on body weight and insulin sensitivity in obese type 2 diabetics” by Ble-Castillo JL, Aparicio-Trápala MA, Francisco-Luria MU, Córdova-Uscanga R, Rodríguez-Hernández A, Méndez JD, Díaz-Zagoya JC.(a)

2. Prostate gland enlargement
In the assessment of methanol extract of banana peel (BPEx, 200 mg/kg, p.o.) and its effect on prostate gland enlargement found that BPEx inhibited dose-dependently testosterone-induced cell growth, while the inhibitory activities of BPEx did not appear against dehydrotestosterone-induced cell growth. These results indicate that methanol extract of banana peel can inhibit 5alpha-reductase and might be useful in the treatment of benign prostate hyperplasia, according to “Banana peel extract suppressed prostate gland enlargement in testosterone-treated mice” by Akamine K, Koyama T, Yazawa K.(b)

3. Antioxidants
In the observation of banana flower (BF) and pseudostem (PS) of banana and theirs antioxidant capacity found that the presence of phenolic acids in hemicellulose A and B fractions of BF. These results indicate that BF and PS are rich sources of dietary fiber associated with polyphenols, which could promote health beneficial effects, according to “Banana ( Musa sp. var. elakki bale) Flower and Pseudostem: Dietary Fiber and Associated Antioxidant Capacity” by Bhaskar JJ, S M, Chilkunda ND, Salimath PV.(c)

4. Diabetes
In the identification of Methanol and aqueous extracts of banana flower and pseudostem
found that Banana flower and pseudostem extracts are able to promote glucose uptake into the cells, presumably through glucose transporters 1 and 3, which could be beneficial in diabetes. Glucose uptake is likely promoted by phenolic acids besides other bioactives. It can be hypothesized that consumption of nutraceutical-rich extract of banana flower and pseudostem could replace some amount of insulin being taken for diabetes, according to “Stimulation of glucose uptake by Musa sp. (cv. elakki bale) flower and pseudostem extracts in Ehrlich ascites tumor cells” by Bhaskar JJ, Salimath PV, Nandini CD.(d)

5. Etc.

B. Health benefits according to concentration
1. Vitamin B6
a. Memory Improvements
In the investigation of Vitamin B6 (Pyridoxine) and Memory Improvements found that The multivitamin improved speed of response on a measure of spatial working memory, according to “”Memory improvements in elderly women following 16 weeks treatment with a combined multivitamin, mineral and herbal supplement : A randomized controlled trial” by Macpherson H, Ellis KA, Sali A, Pipingas A.(I)

b. Anti cancer effects
In the observation of Vitamin B6 (Pyridoxine) and its anti cancer effects found that vitamin B6 is involved in the methyl donor cycle ant thus, some of the antitumor properties of vitamin B6 may involve an indirect effect on the level of DNA or histone methylation. according to “”Vitamin B6 and cancer: from clinical data to molecularly mechanisms” by Sujol G, Docquier A, Boulahtouf A, Castet-Nicolas A, Cavaillès V.(II)

2. Vitamin C
In the evaluation of pulmonary dysfunction. and it effects on pulmonary dysfunction found that At present, evidence from randomised-controlled trials is insufficient to recommend a specific role for vitamin C in the treatment of asthma. Further methodologically strong and large-scale randomised controlled trials are needed in order to address the question of the effectiveness of vitamin C in children with asthma but some outcome data showed effectiveness on lung function, symptom scores, IgE levels and inhaled steroid use. One small study showed a significant difference in % drop in FEV1 post-exercise, according to the study of “Vitamin C supplementation for asthma” by Kaur B, Rowe BH, Arnold E.(III)

3. Manganese
It is one of important trace in preventing osteoporosis, according to the study of “[Study of estrogen deficiency impact on manganese levels in teeth and mandible of rats after ovariectomy]. [Article in Polish]“ by Rahnama M, Błoniarz J, Zareba S, Swiatkowski W.(IV) and regulating blood sugar level, according to the study of “[An inadequate intake of manganese may favour insulin resistance in girls]. [Article in Spanish]“ by Rodríguez-Rodríguez E, Bermejo LM, López-Sobaler AM, Ortega RM.(V)

4. Dietary fiber
Daily intake of right amount of fibers can prvent and treata. Diabetes, as Increased consumption of vegetables, whole grains, and soluble and insoluble fiber is associated with improved glucose metabolism in both diabetic and nondiabetic individuals. Improvements in insulin sensitivity and glucose homeostasis were more evident in participants following a plant-based diet compared with other commonly used diets, according to the study of “Efficacy of high-fiber diets in the management of type 2 diabetes mellitus” by Wolfram T, Ismail-Beigi F.(VI)

5. Potassium
Potassium beside is important in maintaining the regular contraction and relaxation of the muscle, that helps to reducing the risk of hypokalemia, it also helps the lymphatic system in regulating the levels of fluid in the body, thus lessening the risk of lymphedema, swelling caused by the accumulation of lymph fluid. In a study of “Narrative review: evolving concepts in potassium homeostasis and hypokalemia” by Greenlee M, Wingo CS, McDonough AA, Youn JH, Kone BC., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/19414841), researchers found that recent experimental insights into the participation of feedback and feedforward control mechanisms in potassium homeostasis. New data make clear that feedforward homeostatic responses activate when decreased potassium intake is sensed, even when plasma potassium concentration is still within the normal range and before frank hypokalemia ensues, in addition to the classic feedback activation of renal potassium conservation when plasma potassium concentration decreases.

6. Etc.

C. Other health benefits
1. Antacid
Banana contains antacids, which are alkaline used to neutralize the gastric and secreted by the stomach to digest food and promote ulcer healing by reducing expression of EGF, according to “Antacid talcid activates in gastric mucosa genes encoding for EGF and its receptor. The molecular basis for its ulcer healing action” by Tarnawski AS, Tomikawa M, Ohta M, Sarfeh IJ.(1)

2. Heart diseases
Fiber in banana helps to reduce the risk of heart diseases by binding to bad cholesterol (LDL) and leaving good cholesterol untouched, thus reducing the risk of bad cholesterol cause of plaque building up on the arterial walls, according to “Role of dietary supplements in lowering low-density lipoprotein cholesterol: a review” by Nijjar PS, Burke FM, Bloesch A, Rader DJ.(2)

3. High blood pressure
Banana contains high amount magnesium which is essential for blood vessel to constrict and relax, that increase the proper blood flow, leading to lessening the risk of high blood pressure, according to “A comparison of magnesium sulphate and sildenafil in the treatment of the newborns with persistent pulmonary hypertension: a randomized controlled trial” by Uslu S, Kumtepe S, Bulbul A, Comert S, Bolat F, Nuhoglu A.(3)

4. Constipation
Fiber in banana promotes the movement of the digestive track by binding the hardening waste in large intestine in stool expelling, according to “A dietary fiber mixture versus lactulose in the treatment of childhood constipation: a double-blind randomized controlled trial” by Kokke FT, Scholtens PA, Alles MS, Decates TS, Fiselier TJ, Tolboom JJ, Kimpen JL, Benninga MA.(4)

5. Lymphatic enhancers
Magnesium enhances the potassium minerals in promoting the lymphatic function in regulating the fluid in the body that decreases the risk of water retention.

6. Osteoporosis
Magnesium plays an vital role in promoting the absorption of calcium, by maintaining the proper ratio of them that helps to prevent the loss of bone density, according to “Magnesium deficiency and osteoporosis: animal and human observations” by Rude RK, Gruber HE.(5)

7. Etc.

Side effects
1. Allergic effect Chitinases in banana may cause latex allergic effect in some people.
2. Etc.

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Super foods Library, Eat Yourself Healthy With The Best of the Best Nature Has to Offer

For the world most healthy foods lists, visit http://healthy-foods-index.blogspot.com/2011/03/healthy-foods-list.html,
For other health articles, please visit http://medicaladvisorjournals.blogspot.com
Sources of banana
(a) http://www.ncbi.nlm.nih.gov/pubmed/20623003
(b) http://www.ncbi.nlm.nih.gov/pubmed/19734683
(c) http://www.ncbi.nlm.nih.gov/pubmed/22122826
(d) http://www.ncbi.nlm.nih.gov/pubmed/21384381

(I) http://www.ncbi.nlm.nih.gov/pubmed/22006207
(II) http://www.ncbi.nlm.nih.gov/pubmed/22001823
(III) http://www.ncbi.nlm.nih.gov/pubmed/19160185
(IV) http://www.ncbi.nlm.nih.gov/pubmed/12870295
(V) http://www.ncbi.nlm.nih.gov/pubmed/22072339
(VI) http://www.ncbi.nlm.nih.gov/pubmed/20713332

(1) http://www.ncbi.nlm.nih.gov/pubmed/10791688
(2) http://www.ncbi.nlm.nih.gov/pubmed/21122657
(3) http://www.ncbi.nlm.nih.gov/pubmed/20923790
(4) http://www.ncbi.nlm.nih.gov/pubmed/18979582
(5) http://www.ncbi.nlm.nih.gov/pubmed/15607643

Sources of Yam
(a) http://www.ncbi.nlm.nih.gov/pubmed/22100563
(b) http://www.ncbi.nlm.nih.gov/pubmed/20812379
(c) http://www.ncbi.nlm.nih.gov/pubmed/21975811
(d) http://www.ncbi.nlm.nih.gov/pubmed/21845005
(e) http://www.ncbi.nlm.nih.gov/pubmed/21800902

(1) http://www.ncbi.nlm.nih.gov/pubmed/19160185
(2) http://www.ncbi.nlm.nih.gov/pubmed/22072339
(3) http://www.ncbi.nlm.nih.gov/pubmed/20713332 http://medicaladvisorjournals.blogspot.com


Source: http://medicaladvisorjournals.blogspot.com/2013/08/yam-smoothie-and-main-ingredients.html


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