AVOCADO

What is avocado?

Avocado is a tropical fruit native to Central America and Mexico, known for its soft and creamy pulp. It is rich in healthy fats, especially monounsaturated fatty acids, and has a smooth texture that makes it ideal for guacamole, salads, smoothies, or as a side dish in various dishes.
In addition to its high content of healthy fats, avocado is a good source of fiber, vitamins (such as vitamin E, K, and several from the B group), and minerals like potassium. It is considered a nutritious food beneficial for cardiovascular health and skin.

Nutritional properties

Avocado is very nutritious and offers a variety of health benefits. Its main nutritional properties include:

• Healthy fats:
  It mainly contains monounsaturated fats, which are good for heart health. These fats help reduce LDL cholesterol levels (bad cholesterol) and increase HDL cholesterol (good cholesterol).
  It is an excellent source of oleic acid, which is also found in olive oil.
• Fiber:
  Avocado is an excellent source of dietary fiber. A serving of avocado (approximately 100 grams) contains around 7 grams of fiber. Fiber is important for digestion, blood sugar control, and a feeling of fullness.
• Vitamins:
  Vitamin E: It is a powerful antioxidant that protects cells from damage.
  Vitamin K: Important for blood clotting and bone health.
  B vitamins: Includes folic acid (B9), which is essential for blood cell formation and cell development.
  Vitamin C: Although not present in large amounts, it also contributes to immune health.
• Minerals:
  Potassium: Avocado has more potassium than bananas, which is beneficial for fluid balance and muscle function.
  Magnesium: Aids in muscle function, nerve function, and blood sugar regulation.
• Antioxidants:
  It contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health and help prevent cellular damage caused by free radicals.
  Low in carbohydrates:
  Despite being a fruit, avocado has a relatively low carbohydrate content, making it suitable for low-carb diets.

All avocado properties - Mentta Blog

Avocado varieties

It has different avocado varieties such as:

• Hass:
  It is the most common variety and the most consumed worldwide. Its skin is rough and dark green to purple when ripe. It has a creamy texture and a slightly sweet flavor. It is the most popular type of avocado for making guacamole and other dishes.
• Fuerte:
  This variety has a smooth, green skin, even when ripe. It is larger and more oval than Hass. Its flavor is milder and its pulp is slightly less creamy than Hass.
• Bacon:
  Bacon avocado has a thin, smooth skin that remains green even when ripe. Its flesh is light and smooth, with a milder and less fatty flavor than other varieties. It is more common in temperate climates.
• Zutano:
  It is a larger, lighter variety, with light green skin and a less creamy flavor. It is known to be less fatty and has a wetter texture.
  Pinkerton:
  Pinkerton avocado has an elongated shape and a rough, thin skin. Its pulp is creamy and has a very pleasant and mild flavor. It is highly valued in the market for its texture and taste.
• Reed:
  This avocado is rounder and has a thick, light green skin. Its flavor is mild, with a dense and creamy pulp. It is larger than Hass and is mainly found in California.
• Lamb Hass:
  It is a larger and more resistant variation of Hass. It has a very similar flavor and texture to Hass, but its skin is thicker and less prone

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  BLUEBERRIES

   

  What are blueberries?

  
  Blueberries are small blue or red berries that belong to the Vaccinium genus. They are highly appreciated for their sweet and slightly acidic flavor, as well as their health benefits.

  
  There are two main types:

  • Blueberry (Vaccinium corymbosum): Small, with blue skin and juicy pulp.
  • Cranberry (Vaccinium macrocarpon): More acidic and commonly used in juices and sauces.

  
  Properties of blueberries

  
  Blueberries are considered a superfood due to their multiple benefits:

  • Rich in antioxidants: Contain anthocyanins, flavonoids, and vitamin C, which protect cells from oxidative damage.
  • Beneficial for the heart: Help reduce LDL ("bad") cholesterol and improve circulation.
  • Improve memory and brain function: Their antioxidants protect the brain from aging.
  • Anti-inflammatory properties: Help reduce inflammation in the body.
  • Promote eye health: Protect against macular degeneration and improve night vision.
  • Help prevent urinary infections: Especially cranberries, which contain proanthocyanidins that prevent bacteria from adhering to the urinary tract.
  • Regulate blood sugar: Low in calories and can help control diabetes.

  
  Varieties of blueberries

  
  There are different varieties based on their color, size, and flavor:

  
  American blueberry (Vaccinium corymbosum): Larger and sweeter, common in North America.
  Wild blueberry (Vaccinium angustifolium): Smaller with higher antioxidant concentration.
  Cranberry (Vaccinium macrocarpon): Mainly used in juices and sauces.
  European blueberry (Vaccinium myrtillus): Also called bilberry, darker and intense flavor.

  Properties of berries? small nutritional treasures - mentta blog

   

  Countries producing blueberries

  
  Blueberries thrive best in temperate and cold climates. The main producing countries are:

   

  • United States: Leading global producer, especially in Maine, Michigan, and Oregon.
  • Canada: Major producer of wild blueberries.
  • Chile: Largest exporter of fresh blueberries in Latin America.
  • Peru: Growing production with exports to international markets.
  • Spain: Cultivation in Andalucia and Asturias.
  • Argentina: Significant producer, especially in the Tucuman region.
  • Poland: Leader in European blueberry production.

  
  Ways to consume and prepare them

  
  Blueberries are very versatile and can be consumed in various ways:

  
  Fresh: As a healthy snack or in salads.
  In juices and smoothies: Combined with other fruits to enhance their flavor and properties.
  In baking: Used in muffins, pies, cookies, and cakes.
  With cereals and yogurt: Perfect for breakfast.
  In salads: Add a sweet and fresh touch.
  In sauces and jams: Especially cranberries, ideal for accompanying meats.
  In cocktails and beverages: As an infusion or mixed with other fruits.

   

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  CARROT

  What is a carrot?

  
  The carrot (Daucus carota) is a vegetable with an edible root, typically orange in color although there are also varieties in purple, red, yellow, and white. It is native to Central Asia but is now cultivated worldwide. Carrots have a slightly sweet taste and a crunchy texture when raw.

  
  Carrot properties

  
  Carrots are highly nutritious and have multiple health benefits. Some of their properties include:

  
  Rich in beta-carotene (provitamin A): essential for vision, skin, and the immune system.
  Antioxidant: protects cells from oxidative damage.
  Source of fiber: improves intestinal transit and prevents constipation.
  Low in calories: ideal for weight control diets.
  Good for the skin: thanks to its content of vitamin A and antioxidants.
  Helps maintain a tan: due to its contribution of carotenoids.

  The properties of carrots you didn't know about - Mentta Blog

  Carrot varieties

  
  There are many varieties of carrots, classified by color, shape, and growing season. Some of the most well-known are:

  
  Nantesa: cylindrical, sweet, very common in Europe.
  Imperator: elongated, very popular in the USA.
  Danvers: conical shape, ideal for more compact soils.
  Chantenay: shorter and thicker, good for preserving.
  Purple, yellow, and red carrots: ancient or rescued varieties for their richness in antioxidants different from beta-carotene.

   

  Main carrot-producing countries

  
  The main countries that produce carrots on a large scale are:

  • China
  • Uzbekistan
  • United States
  • Russia
  • Poland
  • United Kingdom
  • France
  • India
  • Spain

   

   

  Ways to consume

  
  Carrots are very versatile and can be consumed in many ways:

  
  Raw: in salads, as sticks for snacks, with hummus or sauces.
  Cooked: steamed, boiled, in soups, stews, and purees.
  Baked: as a side dish or in chips.
  Grated: in salads or as an ingredient in cakes.
  Juice: in smoothies and natural juices.
  Desserts: like carrot cake.
  Fermented or pickled: in homemade preserves.

  Cooldo Recipe: anti-inflammatory carrot cream - Mentta Blog

  
  Microwave carrot cake recipe - Mentta Blog

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  YUCA

   

  What is Yuca?

   

  Yuca is an edible tuber that comes from the plant Manihot esculenta, also known as cassava or casava. It is a staple food in many regions of the world, especially in Latin America, Africa, and Asia. It has a neutral flavor, which allows it to be prepared in various ways, and its texture is soft when cooked.

   

  Properties of Yuca

   

  Energetic: It is an excellent source of complex carbohydrates, mainly starch, making it an energetic food.
  Gluten-free: Ideal for people with gluten intolerance or celiac disease.
  Fiber: It has a significant amount of fiber, which promotes digestion and helps with intestinal regulation.
  Vitamins and minerals: It contains some vitamins from the B group, such as B1, B3, and B9, as well as vitamin C. It is also rich in potassium, calcium, and magnesium.

   

  Yuca: Origin, properties, and benefits of this food - Mentta Blog

   

  Varieties of Yuca

  
  There are mainly two types of yuca:

  
  Sweet Yuca: It is the most common variety for direct consumption and does not contain high levels of cyanide, making it safer to eat without treatment.
  Bitter Yuca: It has a more bitter taste and contains cyanogenic compounds (such as linamarin), which must be removed through proper cooking or soaking processes to avoid toxicity. This variety is more commonly used for flour production or in food industries.

  
  Main producing countries

  
  Yuca is mainly cultivated in the following countries:

  
  Brazil: It is one of the largest producers and consumers of yuca in the world.
  Nigeria: In Africa, Nigeria is a significant producer.
  Thailand: In Asia, Thailand also has a large production.
  Colombia and Peru: In Latin America, these countries cultivate it in large quantities.
  Dominican Republic and Venezuela: They are also significant producers.

  
  How to consume or prepare it?

  
  Yuca can be prepared in different ways:

  
  Boiled: Boiled in salted water until tender, and served as a side dish or base for dishes.
  Fried: Cut into slices or strips and fried until crispy, similar to French fries.
  Yuca puree: A puree similar to mashed potatoes can be made, mixed with butter, cream, and seasonings.
  In soups and stews: Yuca can be added to soups and stews as an ingredient that adds texture and flavor.
  Yuca flour: It is used to make bread, cakes, cookies, and other baked goods without gluten.
  Yuca chips: Cut into thin slices and baked or fried to make a crispy snack.

  Appetizer with yuca and cream cheese Delicious! - Mentta Blog

   

   

   

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  Celery

   

  What is Celery?

   

  Celery (Apium graveolens) is an edible plant from the umbelliferous family, mainly known for its long, fibrous stalks that have a fresh and slightly bitter taste. It is commonly used as an ingredient in salads, soups, and as a seasoning or garnish in various dishes.

   

  Celery Properties

  • Low in calories: It is a light option, ideal for diets.
  • Rich in fiber: Helps digestion and regulates intestinal transit.
  • Source of vitamins and minerals: Contains vitamin K, vitamin C, folic acid, and minerals such as potassium and calcium.
  • Antioxidant: Contains compounds like flavonoids, which may have protective effects against chronic diseases.
  • Anti-inflammatory and diuretic properties: Used in some cultures to relieve fluid retention and reduce inflammation.

  
  Celery Varieties

  
  There are different types of celery, including:

  
  Stalk celery (or common celery): The most commonly used type, characterized by its long, crunchy stalks and green leaves.
  Root celery (also known as celeriac or celery root): Grown for its edible root, which has a texture similar to potato and a milder, earthy flavor.
  Leaf celery: Primarily cultivated for its leaves, which are used as an aromatic herb.

  
  Main producing countries

  
  Celery is grown in many parts of the world. Some of the main producing countries include:

  • United States: One of the largest producers, especially in California.
  • China: A major producer, although mostly for domestic consumption.
  • Mexico: Also produces celery for both local and export markets.
  • Spain and Italy: Cultivated in some regions, especially in small-scale gardens.

  
  How to consume or prepare it?

  
  Raw: Commonly consumed in salads, as a snack, or in juices.
  Cooked: Can be added to soups, stews, and sauces. Also popular in poultry stuffing.
  Juice: Celery juice has become popular for its diuretic and detoxifying properties.
  In smoothies: Can be added to green smoothies for its high nutrient content.
  Sautéed or steamed: Ideal for accompanying other vegetables and as a garnish.

   

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  CUCUMBER

   

  What is a cucumber?

  
  The cucumber (Cucumis sativus) is a vegetable belonging to the cucurbitaceae family. It is mainly consumed as a fresh vegetable, although it is also used in pickles and as an ingredient in various salad and dish recipes.

  
  Properties of the cucumber

  
  Low in calories: One of its main characteristics is that it has very few calories (approximately 16 calories per 100 grams).
  High water content: Cucumber is composed of 95% water, making it an excellent hydrating food.
  Rich in fiber: It provides fiber, especially in its skin, which promotes digestion.
  Vitamins and minerals: It is a source of vitamins such as vitamin K, vitamin C, and some from the B group (such as B5 and B7), as well as minerals like potassium and magnesium.
  Antioxidant properties: It contains antioxidants like flavonoids, which help fight free radicals and reduce the risk of certain diseases.
  Anti-inflammatory properties: Cucumber has soothing effects on the skin and can be useful in cosmetics to reduce swelling or skin irritations.

  Did you know the properties of cucumber? - Mentta Blog

  
  Cucumber varieties

  
  Long or European cucumber: This is the most commonly commercialized variety in supermarkets. It is characterized by its smooth and thin skin, and is widely used in salads and cold dishes.
  Thick-skinned cucumber: It has a tougher and rougher skin that is often more bitter. It is often used for pickling.
  Baby or mini cucumber: It is a smaller and crunchier version, very popular for snacking or as an appetizer.
  Japanese cucumber: Also known as "bubble cucumber," it has a thinner skin and less bitterness, is very tender, and has a slightly sweet flavor.

  
  Main producing countries

  
  China: It is the largest producer of cucumbers in the world, with a production exceeding 70% of the global total.
  India: Another major producer, especially for the local market and exports to other Asian countries.
  Spain: It is one of the main producers and exporters of cucumbers in Europe, especially in the Almería region.
  Mexico: It is also an important producer, especially for the North American market.
  United States: With a significant production in California and Florida.

  
  How to consume cucumber

  
  Fresh: It can be eaten sliced, in salads, or as a snack with a little salt and lemon.
  Pickled: Cucumbers can be preserved in vinegar or brine to make pickles.
  Cucumber juice: Cucumber can be blended to make refreshing and hydrating juices.
  In soups: They can be used in cold soups, like gazpacho, or in cold cucumber creams.
  Grilled or roasted: Some people grill or cook it on the grill for a different flavor.
  In smoothies or shakes: Cucumber can be combined with other ingredients in healthy drinks.

   

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  EGGPLANT

  
  What is eggplant?

  
  Eggplant (Solanum melongena) is a vegetable belonging to the nightshade family, along with tomatoes and potatoes. It is characterized by its smooth and shiny skin, usually dark purple in color, although there are other varieties of different colors. Its flesh is spongy and contains small edible seeds.

  
  Properties of eggplant

  
  Eggplant is a food with multiple health benefits:

  • Low in calories (around 25 kcal per 100 g), ideal for diets.
  • Rich in fiber, which promotes digestion and helps regulate intestinal transit.
  • Source of antioxidants, such as anthocyanins (present in the purple skin), which protect cells from oxidative damage.
  • Contains vitamins and minerals, such as vitamin C, B6, K, folic acid, potassium, magnesium, and iron.
  • Diuretic and purifying properties, helping to eliminate toxins from the body.
  • Contributes to reducing cholesterol and improving blood circulation thanks to its phenolic compounds.

  
  Eggplant varieties

  
  There are various eggplant varieties, among the most prominent are:

  • Black or purple eggplant: The most common, with an elongated or oval shape.
  • White eggplant: White skin and milder flavor.
  • Striped eggplant: With a combination of purple and white tones on the skin.
  • Chinese or Japanese eggplant: Thinner and elongated, with a softer texture.
  • Indian eggplant: Small and round, with a slightly bitter taste.

   

   

  Main eggplant producing countries

  • India.
  • Egypt.
  • Turkey.
  • Iran.
  • China

  
  How can it be consumed or prepared?

  
  Eggplant is not usually consumed raw due to its bitter taste and its solanine content, a compound that can be toxic in large quantities. However, it can be cooked in various ways:

  • Grilled or roasted: Enhances its flavor and soft texture.
  • Fried: Used in dishes like Andalusian eggplant or in tempura.
  • Baked: For recipes like stuffed or gratin eggplants.
  • Stewed or in stews: Part of dishes like ratatouille or pisto.
  • In creams or purees: Like baba ganoush (typical eggplant puree in Arab cuisine).
  • Pickled or in preserves: A way to preserve them for longer.

  Eggplant appetizer ideas - mentta blog

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  ENDIVES

   

  What are Endives?

   

  Endives are a vegetable from the chicory family, with elongated, tender leaves that are white or pale yellow in color. They are characterized by their slightly bitter taste and crunchy texture. They are highly valued in gastronomy, especially in salads and appetizers.

   

  Properties of Endives

  
  Endives are a very healthy food, with multiple benefits for the body:

  • Low in calories: Ideal for weight control diets.
  • Rich in fiber: Aid in digestion and intestinal transit.
  • Source of vitamins and minerals: Contain vitamin A, C, K, and B group, as well as minerals like potassium, calcium, and magnesium.
  • Diuretic effect: Thanks to their high water content, they promote the elimination of liquids and toxins.
  • Improve liver health: Their bitter compounds stimulate liver and digestive function.

  
  Varieties of Endives

  
  There are several varieties within the endive and chicory family:

  
  Belgian endive (Witloof chicory): The most well-known variety, with compact white leaves.
  Escarole: Similar to lettuce but with curly leaves and a less bitter taste.
  Radicchio: Intensely red with white veins, widely used in Italian cuisine.

  
  Main producing countries

  
  Endives are mainly cultivated in Belgium, France, Spain, and the Netherlands, although they are also produced in other countries with a temperate climate. In Spain, they are grown in regions such as Navarra and Catalonia, where the climatic conditions favor their growth.

  
  Ways to consume Endives

  
  Endives are very versatile in the kitchen and can be consumed in various ways:

  • Raw: In salads with nuts, blue cheese, walnuts, or apple.
  • Grilled or baked: They can be roasted with butter, honey, and gratinated cheese.
  • Stuffed: With tuna, avocado, salmon, or cream cheese.
  • In soups or purees: To add a bitter and sophisticated touch to hot dishes.

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  GINGER

   

  What is ginger?

   

  Ginger is a root from the Zingiber officinale plant, native to Southeast Asia. It is a spice highly valued in both cooking and traditional medicine due to its spicy flavor and multiple health benefits.

   

  Properties of ginger

   

  • Anti-inflammatory and antioxidant properties: Ginger contains bioactive compounds like gingerols, which have antioxidant effects and can reduce inflammation in the body.
  • Improves digestion: It has been traditionally used to relieve digestive problems such as nausea, indigestion, and gas. It stimulates the production of gastric juices and promotes the digestive process.
  • Nausea relief: It is known for its ability to relieve nausea, especially in cases of motion sickness, upset stomach, or nausea during pregnancy (always with caution).
  • Analgesic properties: It is used as a natural remedy to relieve muscle and joint pain due to its anti-inflammatory properties.
  • Improves blood circulation: Ginger can stimulate circulation and help maintain cardiovascular health.

   

  Properties of ginger - Mentta Blog

   

  Ginger varieties

  
  Although there is only one species of ginger, there are some variations depending on where it is grown and the growing conditions. The differences are usually noticed in the size, shape, and flavor of the root:

  • Fresh ginger: This is the most common form found in markets and stores. It has a thin skin and a juicy, spicy pulp.
  • Dried ginger (or powder): Dried ginger is used in powder form and is obtained from dehydrated root. It has a more concentrated flavor and is common in dessert preparation and cooking spices.
  • Pickled or preserved ginger: Fresh ginger can also be pickled or preserved in syrup, which changes its flavor and makes it milder.

  
  How to prepare ginger

  
  Fresh: You can peel it with a spoon or a knife and slice, chop, or grate it to add to recipes.
  Powdered: Powdered ginger can be added directly to drinks, sauces, curries, cakes, or cookies.
  Infusion: Boil slices of fresh ginger in water to make a tea or infusion, which you can sweeten with honey or lemon.
  In sauces and marinades: Grated or chopped, ginger is excellent for marinating meats, fish, and also in dressings and sauces.
  Juices or smoothies: Add fresh ginger to your juices or smoothies for a touch of flavor and a healthy boost.

  
  Main producing countries

  
  Ginger is cultivated in many parts of the world, especially in warm and tropical areas:

  
  India: The world's largest producer of ginger, used in both cooking and traditional medicine.
  China: Another major producer, known for its high-quality ginger.
  Indonesia and Nigeria: They are also important producers.
  Brazil: It is grown in some tropical regions of the country.

  
  How to pair ginger?

  
  Ginger has a spicy and fresh flavor that can complement a wide variety of dishes:

  • With lemon and honey: Ideal for making infusions or teas. The fresh flavor of ginger pairs well with the acidity of lemon and the sweetness of honey.
  • In soups and broths: Ginger can add a touch of freshness and spice to Asian soups or broths.
  • With curry: Ginger is a key ingredient in many curry dishes, both in Indian and Thai cuisine.
  • In desserts: Ginger pairs well with desserts like cookies, cakes, and ice cream, especially when combined with cinnamon and nutmeg.
  • In smoothies and juices: Add a small piece of fresh ginger to smoothies or juices for a spicy and refreshing flavor.
  • In salads: Grated fresh ginger can be used to dress salads or combined with vinegar and oil for a vinaigrette.

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  GRATED COCONUT

   

  What is grated coconut?

   

  Grated coconut is the fresh or dehydrated coconut meat that has been shredded into small particles or strands. Grated coconut is obtained from the pulp of the coconut and can be found in both fresh and dehydrated forms, and is used in a variety of food products, desserts, and traditional dishes.

  
  Properties of Grated Coconut

   

  • Rich in nutrients: It is an excellent source of healthy fats, particularly saturated fatty acids like lauric acid, which is considered beneficial for cardiovascular health and has antimicrobial properties.
  • Fiber: Grated coconut contains a good amount of fiber, which promotes digestion and intestinal health.
  • Vitamins and minerals: It provides B vitamins (such as folic acid) and minerals like iron, magnesium, phosphorus, and potassium.
  • Antioxidant: It has antioxidant properties that help combat cellular damage and premature aging.
  • Quick energy: Thanks to its high fat content, it provides a source of quick energy.

  
  Which Countries Produce Grated Coconut?

  
  The main coconut-producing countries, and therefore producers of grated coconut, are:

  • Philippines: The world's largest coconut producer.
  • Indonesia: Another major producer, with many coconut plantations in the region.
  • India: Produces large quantities of coconut, mainly on the southwest coast.
  • Brazil: It is also a significant coconut producer, especially in tropical regions.
  • Thailand and Vietnam: They contribute significantly to production in Asia.

  
  How can it be consumed or prepared?

  
  In smoothies and shakes: Add grated coconut to smoothies for flavor and texture.
  In baking: Use it in the preparation of cookies, cakes, brownies, and other desserts.
  In savory dishes: In some Asian and Caribbean kitchens, grated coconut is a key ingredient in curries, soups, and rice-based dishes.
  Toppings: It can be used as a topping on yogurts, salads, or cereals.
  Coconut oil: Coconut meat is also used to extract oil, used in both cooking and beauty products.

   

  
   

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  GUARANA

  
  What is guarana?

   

  Guarana (Paullinia cupana) is a plant native to the Amazon, especially Brazil and Venezuela. Its fruit is small, red, and contains seeds rich in caffeine, making it a powerful natural stimulant.

   

  Properties of guarana

   

  Guarana is known for its multiple health benefits:

  • High caffeine content: Contains more caffeine than coffee, making it a potent natural energizer.
  • Improves concentration and mental performance: Supports memory and alertness.
  • Increases physical endurance: Widely used by athletes to enhance performance.
  • Aids in weight loss: Speeds up metabolism and can contribute to fat burning.
  • Antioxidant properties: Rich in compounds like tannins and flavonoids, which combat oxidative stress.
  • Promotes digestion: In small amounts, it helps relieve mild digestive issues.

  
  Varieties of guarana

  
  There are different presentations and qualities depending on their origin and processing:

  
  Guarana powder: Obtained by grinding dried seeds, ideal for adding to drinks and food.
  Guarana extract: A liquid concentrate used in supplements and energy drinks.
  Capsules or tablets: For those looking for a more convenient consumption.
  Energy drinks: Many commercial brands include guarana as a main ingredient.

  
  Main producing countries

  
  Guarana is mainly cultivated in South America, especially in:

  
  Brazil: The largest producer and consumer worldwide. The region of Maués, in the Amazon, is famous for its high-quality guarana.
  Venezuela: Cultivated in Amazonian areas.
  Colombia and Peru: Production on a smaller scale in the Amazon region.
  Paraguay: Also cultivated and exported in small quantities.

  
  How to consume and prepare guarana

  
  Guarana can be included in the diet in various ways:

  • In smoothies and shakes: Mixed with fruits and plant-based milk.
  • In tea or infusion: Dissolving the powder in hot water.
  • In natural juices: To enhance its energizing effect.
  • In healthy desserts: Incorporated into energy bars or cookies.
  • In supplements: As capsules for a controlled dose.

  
  Interview with Hola Brasil - Mentta Blog

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  GUAVA

   

  What is guava?

  Guava is a tropical fruit native to Central and South America, belonging to the Psidium genus and the myrtle family. It is highly valued for its sweet or slightly acidic flavor, as well as being an excellent source of vitamin C.

  
  Properties of guava

  
  High in vitamin C: It contains more vitamin C than an orange, making it an excellent boost for the immune system.
  Rich in fiber: Helps improve digestion and regulate intestinal transit.
  Antioxidants: Contains lycopene, which is beneficial for cardiovascular health and the prevention of certain types of cancer.
  Anti-inflammatory properties: Some research suggests that its leaves and fruit may have anti-inflammatory effects.
  Low in calories: Ideal for low-calorie diets.
  Rich in minerals: Such as potassium, iron, and calcium.

  
  Varieties of guava

  
  White guava: Its pulp is white or light green, and its flavor is milder. It is less acidic.
  Red guava: It has a vibrant red pulp, with a sweeter and stronger flavor.
  Yellow guava: Less common, with pulp that can be yellow and a flavor that ranges from sweet to acidic.
  Strawberry guava: Small variety, with red pulp and a flavor reminiscent of strawberries, but more tropical.
  Peruvian guava: Larger than common varieties and with a sweet and somewhat acidic flavor.

  
  Main guava producing countries

  
  India: It is the largest guava producer in the world, with large crops in the state of Uttar Pradesh and other tropical areas.
  China: Also one of the main guava producers, especially in southern regions.
  Thailand: Great producer, especially of export quality guava.
  Mexico: An important producer in Latin America, with exports to several countries.

  Brazil: Has a large production, especially in the northeast of the country.
  Indonesia: An important guava producer and consumer.
  Philippines: Besides being a large consumer, it is also one of the main producers.

  
  How can guava be consumed?

  • Fresh: The fruit can be eaten as it is, peeled or with skin, depending on the variety.
  • Juice: Guava juice can be made, often combined with other tropical fruits.
  • Jam: Guava is popular for making jams or jellies due to its thick pulp.
  • Dried: It can be consumed as dried or dehydrated guava, in pieces or powder.
  • In desserts: It is used in cakes, ice creams, and traditional sweets.
  • In sauce or chutney: In some cultures, guava is used in sauces to accompany meats.
  • Guava in syrup: It is a common way to preserve it.

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  KUMQUATS

   

  What are kumquats?

   

  Kumquats are small oval or round citrus fruits, about 4-5 cm long. Their skin is edible and has a sweet taste, while the inner pulp is more acidic. The name kumquat comes from the Chinese "kòng kuat", which means "golden orange". They are often referred to as "miniature oranges".

  
  Properties of kumquats

  • Rich in Vitamin C: They are an excellent source of Vitamin C, which helps the immune system, skin, and iron absorption.
  • Low in calories: They are very low in calories, making them ideal for those following weight control diets.
  • Dietary fiber: The skin, which is consumed whole, is rich in fiber and aids digestion.
  • Antioxidants: Kumquats contain antioxidants such as flavonoids and phenolic compounds that help fight oxidative stress.
  • Anti-inflammatory properties: Some studies suggest that kumquats have anti-inflammatory effects.

  
  Are there different varieties of kumquats?

  
  Yes, there are several varieties of kumquats, although the most common ones are:

  • Fortunella margarita (most well-known variety, with a sweet and acidic flavor).
  • Fortunella japonica (similar, but smaller).
  • Variegated kumquat (with green and yellow skin).
     Each variety may have a slightly different taste, but all share an edible skin and acidic pulp.

  
  Orange varieties: the 4 main families - mentta blog

  
  Main producing countries

  
  Kumquats are mainly cultivated in China, Japan, and Thailand. They are also grown in some European countries, such as Spain and Italy, and in the United States, especially in California and Florida.

  
  How can they be consumed or prepared?

  
  Fresh: They can be eaten whole (with the skin), offering a combination of sweet and acidic flavors.
  In salads: They are added to salads for a fresh and acidic touch.
  In jams or jellies: They are popular for making jams due to their unique flavor.
  Juices: They can be squeezed to make juices, or used in cocktails.
  In desserts: They can be used to decorate cakes, pies, or candied.
  In savory dishes: They are sometimes added to meat or fish dishes to provide an acidic contrast.

  ---

  MANGOSTEEN

  What is mangosteen?

  
  Mangosteen (Garcinia mangostana) is a tropical fruit native to Southeast Asia, known for its sweet and acidic flavor, and its thick dark purple rind. It is often referred to as "the queen of fruits" due to its delicious taste and nutritional benefits.

  
  Properties of Mangosteen

  
  Antioxidants: Mangosteen is rich in xanthones, antioxidant compounds that help combat free radicals and reduce inflammation.
  Vitamins and Minerals: It contains vitamin C, which boosts the immune system, and minerals such as potassium, magnesium, and copper.
  Fiber: The pulp is a good source of fiber, which aids digestion and improves intestinal health.
  Anti-inflammatory properties: It has been suggested that mangosteen has anti-inflammatory properties that may help in the treatment of various conditions.
  Antimicrobial properties: Some studies have shown that mangosteen has antibacterial and antimicrobial properties.

  
  Varieties of Mangosteen

  
  Mangosteen generally has few varieties, but they can be distinguished by their origin:

  • Common Variety: The most cultivated and distributed worldwide, with an intense purple rind and juicy sweet pulp.
  • Local Varieties: There are some regional differences in the flavor and size of the fruit, depending on the climate and region where it is grown.

  
  Main producing countries

  
  Mangosteen is mainly cultivated in tropical countries. The main producers are:

  
  Thailand: One of the largest producers and exporters of mangosteen.
  Indonesia: Also a key producer of mangosteen.
  Malaysia: This country also widely cultivates the fruit.
  Philippines: Produces high-quality mangosteen.
  India: In some regions of southern India, this fruit is also cultivated.
  Vietnam and Cambodia: These are other Southeast Asian countries where it is grown.

  
  How to consume

  
  Mangosteen is mainly consumed fresh, but it also has other forms of consumption:

  
  Fresh: The most common way to consume it is by opening the rind and eating the white juicy pulp.
  Juices and smoothies: Mangosteen juice can be made, often mixed with other fruits.
  In powder form: The pulp can be dried and turned into powder to add to smoothies or nutritional supplements.
  In jams or sauces: It is also used to make jams, sauces, or even ice cream.
  Supplements: Some mangosteen powder products are available as supplements to take advantage of its antioxidant properties.

  ---

  OLIVES

   

  What are olives?

  Olives are the fruit of the olive tree, a tree native to the Mediterranean region. They are known for their characteristic flavor and are used both fresh and processed to obtain olive oil or to be consumed directly, either whole or sliced.

   

  Properties of olives

  • Source of healthy fats: They contain monounsaturated fatty acids, especially oleic acid, which is beneficial for cardiovascular health.
  • Antioxidants: They are rich in vitamin E, polyphenols, and other antioxidants that help protect cells from damage.
  • Anti-inflammatory: Compounds present in olives have anti-inflammatory properties.
  • Fiber: They contain fiber, which contributes to good digestion.
  • Minerals: They are a source of minerals such as iron, calcium, potassium, and magnesium.

  
  Varieties of olives:

  
  There are many varieties, each with its own characteristics in terms of flavor, size, and use. Some of the most well-known include:

  • Arbequina: Small and sweet, ideal for oil.
  • Manzanilla: Small, with a saltier flavor and popular as an appetizer.
  • Picual: Large, widely used for high-quality olive oil.
  • Hojiblanca: Typical of Andalusia, with a strong flavor used for both oil and table olives.
  • Cornicabra: Bitter taste, ideal for both oil and table olives.

  Olives varieties you didn't know about - mentta blog

  
  Main producing countries

  
  The majority of the world's olive and olive oil production comes from Mediterranean countries. Some of the main producers are:

  • Spain: The largest producer and exporter of olives and olive oil.
  • Italy: Known for its high-quality olive oil.
  • Greece: Produces both olives and olive oil, famous for its extra virgin olive oil.
  • Turkey: Also has a large production of olives, both for direct consumption and oil.
  • Tunisia and Morocco: Important olive producers in North Africa.

  
  How to consume and prepare olives:

  • Fresh: Although fresh olives are not edible due to their bitterness, they can be cured for consumption.
  • Brine curing: One of the most common methods. They are immersed in a solution of water and salt for several weeks.
  • Water curing: Olives are washed and the water is changed several times until they lose their bitterness.
  • Vinegar curing: A process that uses vinegar, herbs, and spices.
  • Olive oil: Olives are processed to extract their oil, which is used for cooking, dressing salads, or for cosmetic purposes.
  • Seasoned olives: They can be seasoned with herbs like oregano, garlic, lemon, and peppers for an extra flavor kick.

  ---

  PAPAYA

   

  What is papaya?

   

  Papaya is a tropical fruit native to Central and South America, although it is now grown in many parts of the world with warm climates. Its flesh is soft, juicy, and sweet, and its color varies between orange and red, depending on the variety. It contains numerous black seeds inside, which are not eaten but have medicinal properties in some cultures.

   

  The most famous tropical fruits - mentta blog

  
  Properties of papaya

  
  Papaya is highly valued for its health benefits due to its rich nutritional composition:

  • Rich in vitamin C: Papaya is an excellent source of vitamin C, which strengthens the immune system and fights free radicals.
  •  Source of vitamin A: Provitamin A, in the form of beta-carotene, helps maintain healthy skin, vision, and the immune system.
  • Contains papain: An enzyme that aids in digestion, especially of proteins.
  • Fiber: Helps regulate intestinal transit, preventing constipation.
  • Low in calories: Ideal for low-calorie diets, as it is light and refreshing.
  • Antioxidant properties: Contains flavonoids and carotenoids that help prevent cellular aging.
  • Anti-inflammatory: Papaya has been shown to have anti-inflammatory properties that may be useful in reducing swelling and discomfort.

  
  Papaya varieties

  
  There are several varieties of papaya, which differ mainly in size, taste, pulp color, and fruit shape:

  
  Yellow papaya: With yellow or green skin and light yellow pulp. It is less sweet than red papaya.
  Red papaya (or papaya): It is the most well-known variety, with red and very sweet pulp.
  More elongated papaya: This variety usually has a more elongated shape and is less common.
  Mini papaya: A smaller variety that is usually sweeter and of an ideal size for individual portions.
  Hawaiian papaya: It is smaller, round, and generally sweeter and juicier than other varieties.

  
  Main producing countries

  
  Papaya is grown in many tropical and subtropical regions. Some of the main producers are:

  
  India: It is the largest papaya producer in the world.
  Mexico: It is also one of the largest producers and exporters, especially of red papaya.
  Brazil: A major papaya producer, especially in the tropical regions of the north.
  Colombia: Produces mainly for domestic consumption, but also for export.
  Thailand: Cultivates papaya, especially for the Asian market.
  Dominican Republic: One of the largest exporters to the United States and Europe.
  Cuba: Also produces papaya for local consumption and export.

  
  How to consume and prepare it

  
  Papaya is very versatile in the kitchen and can be consumed in various ways:

  
  Raw: The most common way is to eat it directly, cut into pieces or slices.
  In smoothies: Mixed with other fruits, yogurt, or plant-based milk to make smoothies.
  In salads: It can be combined with other fresh ingredients, such as avocado, cucumber, or tropical fruits like mango.
  In desserts: Papaya can be used in the preparation of ice creams, mousses, jellies, or in combination with other ingredients in cakes.
  In sauces or marinades: Papaya can be used to prepare sauces or marinades, combined with spices or even with chili.
  In soups and curries: In some cultures, papaya is cooked in soups and curries, where its sweetness is combined with spiciness and acidity.
  Dried or dehydrated: Papaya can also be dehydrated and

  ---

  BELL PEPPER

  
  What is a bell pepper?

  
  Bell peppers are fruits of the Capsicum genus, belonging to the Solanaceae family, and are characterized by their diversity in shapes, colors (green, red, yellow, etc.), and flavors, which can be sweet or spicy. Widely used in global cuisine, they can be consumed fresh in salads, roasted, stuffed, or in sauces, and are rich in vitamin C, antioxidants, and fiber, making them a nutritious and low-calorie option. Their versatility and beneficial properties make them an essential ingredient in many culinary cultures.

   

  Nutritional properties

  • Low in calories: Bell peppers are light and contain few calories, making them ideal for a balanced diet.
  • Rich in vitamin C: They are one of the richest sources of vitamin C, essential for the immune system and skin health.
  • Antioxidants: They contain compounds like carotenoids (beta-carotene, lutein, and zeaxanthin) that act as antioxidants, protecting cells from damage caused by free radicals.
  • Vitamins and minerals: In addition to vitamin C, bell peppers provide vitamins A, E, and K, as well as minerals like potassium and magnesium, which are important for cellular function and blood pressure regulation.
  • Fiber: They are a good source of fiber, which aids in digestion and contributes to a feeling of fullness.

   

  Types of bell peppers

  What are the different types of bell peppers? - Mentta Blog |

  
  Bell peppers can be classified into various varieties, among which the following stand out:

  • Sweet bell peppers: These are the most common bell peppers in cuisine, such as the bell pepper (red, yellow, and green), which are used fresh, roasted, or in stews.
  • Spicy bell peppers: Include varieties like jalapeño, habanero, and cayenne peppers. These are valued for their spicy flavor and are used in sauces and seasonings.
  • Italian bell peppers: Varieties like the "Italia" bell pepper are elongated and sweet, ideal for roasting or stuffing.
  • Padrón peppers: These Galician peppers are small and can be sweet or spicy; they are usually fried in oil and served as tapas.

   

  Bell pepper varieties in Spain

  Differences between ñora and choricero pepper: two culinary jewels - Mentta Blog |

  • Bell pepper (morrón): This is the most common sweet bell pepper in Spain, used in salads, stews, and as a base for many recipes.
  • Padrón peppers: Small and with thin skin, they are fried in oil and served with salt. They are a popular tapa in Galician gastronomy.
  • Crystal pepper: This pepper is highly appreciated in Spanish cuisine for its sweet flavor and crunchy texture. It is used fresh in salads and dishes.
  • Roasted Vera pepper:

    PLUMS

     

    What are plums?

     

    Plums are fleshy fruits with a sweet or slightly acidic taste, belonging to the genus Prunus. They are native to various regions of the world and are characterized by their thin skin and juicy pulp, with a pit in the center.

    
    Properties of plums

    
    Plums are highly nutritious and offer multiple health benefits:

    • Rich in fiber: Promote intestinal transit and prevent constipation
    • Source of antioxidants: Contain polyphenols that help fight cellular aging.
    • Provide vitamins and minerals: Stand out for their content of vitamin C, K, A, potassium, and iron.
    • Low in calories: Ideal for a balanced diet.
    • Regulate blood sugar: Their fiber helps control glucose levels.

    
    Varieties of plums

    
    There are numerous varieties of plums, but the main ones are:

     

    • Red Plum: Sweet and juicy, ideal for eating fresh.
    • Yellow Plum: More acidic in taste and firm in texture.
    • Black Plum: Sweeter and juicier, perfect for desserts.
    • Green Plum (Reine Claude): Small, sweet, and aromatic.
    • Prune Plum: Dried plum, used in baking and gastronomy.

    
    Main producing countries

    
    The largest plum producers worldwide are:

    
    China: Leader in global production.
    Russia: One of the main producers of fresh plums.
    United States: Stands out in the production of prunes (especially in California).
    Romania: Important producer in Europe.
    India: Produces tropical and temperate varieties.

    
    How to consume or prepare plums?

    
    Plums can be enjoyed in various ways:

    • Fresh: As a snack or in salads.
    • In juices and smoothies: Provide sweetness and freshness.
    • In desserts: In pies, jams, or compotes.
    • In savory dishes: As a side dish for meats or in sweet and sour sauces.
    • Dried (prunes): Perfect for baking or as a healthy snack.

    
     

    ---

    PURPLE CORN

    What is purple corn?

    Purple corn is a variety of corn native to the Andes, with an intense color ranging from dark purple to almost black. This variety is characterized by its high content of anthocyanins, a type of antioxidant that gives it its distinctive color. In addition to being a staple food in some cultures, purple corn is used in the preparation of various traditional products and is also marketed as a superfood for its nutritional benefits.

    
    Properties of purple corn

    
    Purple corn is very nutritious and offers several health benefits, including:

    • Antioxidant: Thanks to the anthocyanins, it has antioxidant properties that help fight premature aging and protect the body from damage caused by free radicals.
    • Anti-inflammatory: Helps reduce inflammatory processes in the body.
    • Rich in fiber: Contributes to better digestion and intestinal health.
    • Low glycemic index: It is lower in sugars than other types of corn, making it a healthier option for those looking to control their glucose levels.
    • Cardiovascular health benefits: It has been shown that the anthocyanins in purple corn can improve heart health, reducing the risk of cardiovascular diseases.
    • Supply of vitamins and minerals: Contains B vitamins, such as niacin, and minerals such as iron, zinc, and magnesium.

     

    Varieties of purple corn

    
    There are different varieties of purple corn, which vary in size, color, and flavor:

    
    Traditional Andean purple corn: Mainly used in Peru, Bolivia, Ecuador, and Colombia, this corn has smaller grains and a more intense color.
    Large purple corn: Cultivated in some regions of Mexico and other Latin American countries, with larger grains and a slightly sweeter flavor.
    Hybrid purple corn: Bred in laboratories and plantations to improve the production and adaptability of purple corn to different climates and soils.

    
    Main producing countries

    
    Purple corn is mainly cultivated in Latin America, especially in the Andean regions and other warm climates. Some of the main producing countries are:

    
    Peru: One of the largest producers and consumers of purple corn, used in beverages like chicha morada and the dessert mazamorra morada.
    Colombia: Also has a strong tradition of purple corn cultivation, especially in the Andean region.
    Bolivia: Similar to Peru, purple corn is an essential part of Bolivian gastronomy.
    Ecuador: Produces purple corn used in both beverages and desserts.
    Mexico: Although purple corn is not as common as other varieties, it is cultivated in some regions of the country and used in various preparations, such as atole or tortillas.
    Brazil: In the southern region of the country, a variety of purple corn is cultivated for use in local foods.

    
    How to consume and prepare it

    
    Purple corn can be consumed in various forms, both in its natural state and in derived products:

    • In grains: It can be cooked similarly to traditional corn, in soups, stews, salads, or simply boiled.
    • In beverages: One of the most traditional ways to consume purple corn is in chicha morada, a refreshing drink originating from Peru. To make it, purple corn is boiled with fruits (pineapple, apple), cinnamon, cloves, and sugar.
    • In desserts: Purple corn is used in the preparation of sweets, such as mazamorra morada, a popular dessert in Peru and other Andean countries, made with purple corn, sugar, and spices.
    • In flour: Purple corn flour is used in the making of bread, tortillas, and other baked goods.
    • In salads: Cooked grains can be added to salads to give them a touch of color and flavor.
    • In snacks and cookies: It is also used to prepare snack products, such as chips or cookies, thanks to its flavor and nutritional properties.

     

     

     

    
     

    ---

    RED ONION

     

    What is red onion?

     

    Red onion is a variety of onion characterized by its purple or red color on the outer skin. This variety has a milder and sweeter flavor than white or yellow onions, making it ideal for use in salads, sauces, and raw dishes.

     

    Nutritional properties

     

    • Rich in antioxidants: Contains anthocyanins (responsible for its color) and quercetin, which fight free radicals and help prevent cardiovascular diseases.
    • Heart ally: Thanks to its sulfur compounds and antioxidants, it promotes circulation and helps reduce bad cholesterol (LDL).
    • Anti-inflammatory and antibacterial effect: Its natural compounds strengthen the immune system and help fight infections.
    • Detoxifying and diuretic: Promotes the elimination of liquids and toxins from the body.
    • Low in calories and rich in fiber: Ideal for healthy diets, improving digestion and promoting satiety.

    Discover all the properties of red onion - Mentta Blog

     

    Varieties of red onion

     

    • Zalla Red Onion (Spain): Highly valued in gourmet cuisine for its sweet flavor and crunchy texture.
    • Tropea Red Onion (Italy): With protected designation of origin, known for its sweetness and juiciness.
    • Red Creole (USA): A spicier variety, common in salads and side dishes.
    • Brunswick (Germany): With a milder flavor, ideal for pickles and light dishes.

     

    Main producing countries

    • Spain: Mainly in Zalla (Basque Country) and Valencia.
    • Italy: The famous Tropea onion.
    • Mexico: In states like Guanajuato and Querétaro.
    • Peru and Chile: They also export red onion to Europe and North America.

     

    How can you prepare red onion?

     

    Raw:
    In salads, to add color and freshness.
    In sauces like guacamole or pico de gallo.
    In tuna tartare or carpaccios.

     Cooked:
    Roasted or baked: Enhances its natural sweetness.
    Caramelized: Perfect for accompanying meats, burgers, or gourmet toasts.
    Sautéed: For wok dishes and vegetable stir-fries.

     Pickled:
    With vinegar, sugar, and salt to accompany tacos, burgers, or Asian dishes.

    ---

    STRAWBERRIES

     

    What are strawberries?

     

    Strawberries are red fruits from the Fragaria plant, characterized by their sweet and slightly acidic flavor. They are an excellent source of vitamins and antioxidants, highly appreciated for both fresh consumption and in various culinary preparations.

     

    Properties of strawberries

     

    • Rich in vitamin C: They help strengthen the immune system.
    • Antioxidants: They contain flavonoids and anthocyanins, which combat cellular aging.
    • Low in calories: Ideal for healthy diets.
    • Source of fiber: They promote digestion and intestinal health.
    • Anti-inflammatory effect: Beneficial for the cardiovascular system.

     

    Benefits of strawberries - Mentta Blog

     

    Varieties of strawberries

     

    There are many varieties, but some of the most well-known are:

    • Camarosa Strawberry: Large, red, and intense flavor.
    • Albion Strawberry: Sweet and bright red in color.
    • Mara de Bois Strawberry: Small, aromatic, and tasting like wild strawberry.
    • Monterey Strawberry: Balance between sweetness and acidity, very juicy.

     

    Where are strawberries produced?

    
    The main producers of strawberries in the world are:

    • United States (especially California).
    • Spain (Huelva is the largest producing area).
    • Mexico (Michoacán stands out).
    • China (major global producer).
    • Poland (important in Europe).

    
    How can strawberries be prepared?

    
    Strawberries are very versatile and can be consumed in many ways:

    
     Fresh: Alone or in salads.
    Smoothies and shakes: Combined with yogurt, banana, or milk.
    Desserts: In pies, mousses, or with chocolate.
    Sauces and jams: To accompany cheeses or meats.
    Drinks: In cocktails or flavored waters.

    
    6 easy recipes with strawberries - Mentta Blog

    ---

    SWEET POTATO

     

    What is the sweet potato?

     

    The sweet potato (also known as batata or yam, depending on the region) is a tuber that belongs to the Convolvulaceae family. It has a skin that varies between shades of brown, pink, or purple, and its flesh is white, orange, or even purple, depending on the variety. It is often confused with the potato, but they are of different species.

    
    The sweet potato is a very nutritious and healthy food, with the following properties:

    • Source of complex carbohydrates: it is rich in starches that provide slow-release energy.
    • Rich in fiber: helps in digestion and regulation of the digestive system.
    • High content of vitamins and minerals:
      Vitamin A (in the form of beta-carotene, especially in orange varieties), important for vision and skin.
      Vitamin C, which boosts the immune system.
      Potassium, essential for proper muscle and nerve function.
      Iron and magnesium, which help in red blood cell production and fluid balance.
      Low glycemic index (compared to the potato), making it an interesting option for people with diabetes.

    
    Varieties:

    
    There are several varieties of sweet potatoes, some of the most common ones are:

     

    • Orange-fleshed sweet potato: the most popular variety, with a sweet taste and creamy texture when cooked.
    • White-fleshed sweet potato: less sweet than the orange-fleshed variety, it has a firmer texture.
    • Purple sweet potato: has purple flesh and a milder, less sweet flavor.
    • Japanese sweet potato (Satsumaimo): with denser and sweeter flesh, very popular in Japan.

    Differences between sweet potato and yam. Do you know them? - Mentta Blog

    
    Main producing countries:

    
    Sweet potatoes are grown in several countries, but the main producers worldwide are:
    China: It is the largest producer and exporter of sweet potatoes in the world.
    United States: Especially in the state of North Carolina, it is one of the largest producers, both for domestic consumption and for export.
    India: Another significant producer of sweet potatoes, especially in tropical regions.
    Nigeria: One of the main producers in Africa.
    Indonesia and other tropical countries: They also grow large quantities of sweet potatoes.

    
    
    Main producing countries:

    
    Sweet potatoes are grown in several countries, but the main producers worldwide are:

    • China: It is the largest producer and exporter of sweet potatoes in the world.
    • United States: Especially in the state of North Carolina, it is one of the largest producers, both for domestic consumption and for export.
    • India: Another significant producer of sweet potatoes, especially in tropical regions.
    • Nigeria: One of the main producers in Africa.
    • Indonesia and other tropical countries: They also grow large quantities of sweet potatoes.

    How to consume or prepare it:

    
    Sweet potato is versatile and can be prepared in many ways:

    
    Boiled: You can boil or steam it, and then eat it plain or in salads.
    Baked: It can be roasted whole in the oven, with its skin, until tender and edible with the skin.
    Mashed: It is common to make sweet potato mash, which can be used as a side dish or in soups.
    Fried: Sliced thinly or in strips (like fries) can be a delicious option.
    In stews and soups: You can incorporate it into soups or stews with other vegetables or meats.
    Desserts: In some cultures, it is used to make desserts, such as cakes, pastries, or pies.
    Grilled:

    ---

    TAMARIND

     

    What is tamarind?

    
    Tamarind (Tamarindus indica) is a tropical fruit native to Africa, although it has spread widely in Asia and Latin America. It grows in pods and has a brown pulp with a characteristic tangy flavor, highly valued in gastronomy and traditional medicine.

    
    Properties of tamarind

    
    Tamarind is rich in nutrients and bioactive compounds, making it beneficial for health:

    • Vitamins and minerals: Contains vitamin C, B1, B3, iron, magnesium, and potassium.
    • Digestive properties: Its fiber helps with intestinal transit and prevents constipation.
    • Antioxidant and anti-inflammatory: Rich in polyphenols and flavonoids that fight free radicals.
    • Blood sugar regulation: Can help improve insulin sensitivity.
    • Antimicrobial properties: It has been used in traditional medicine to combat infections.

    Tamarind varieties

    
    There are various varieties, but the most common ones are:

    
     Sweet tamarind: Softer and less acidic, popular in Thailand and Mexico.
     Acidic tamarind: Has a more intense flavor and is used more in sauces and savory dishes.
     Manila tamarind: Smaller and less fibrous, common in the Philippines.

    
    Main producing countries

    
    Tamarind is grown in tropical and subtropical regions. The main producers are:

    
     India: Leading global producer.
     Thailand: Major exporter of sweet tamarind.
     Mexico: Important producer in Latin America.
     Indonesia and Philippines: Cultivate tamarind for local consumption and export.
     Sudan and Nigeria: Exporters in Africa.

    
     Ways to consume tamarind

    
    Tamarind is consumed in many ways in different cultures:

     Beverages: Aguas frescas, juices, and cocktails.
     Sweets and snacks: Candies, pulps, and sweet and sour sauces.
     Gastronomy: Sauces, marinades for meats, curries, and stews.
     Medicinal: In teas and home remedies for digestion and fever.
     Fermented: Used in the production of some alcoholic beverages

    
    Advanced marinades and adobos - Did you know them? - Mentta Blog

    ---

    TURNIP

     

    What is a Turnip?

     

    The turnip is an edible root that belongs to the Brassicaceae family, the same family of vegetables like broccoli, cabbage, or mustard. It has a round or slightly elongated shape and its skin can be white, yellow, purple, or even red, depending on the variety.

     

    Properties of Turnip

     

    Low in calories: It is low in calories and has a high water content.
    Rich in fiber: Helps with digestion and promotes intestinal health.
    Vitamins and minerals: It is a source of vitamin C, potassium, calcium, iron, and magnesium.
    Antioxidant properties: Contains compounds like glucosinolates, which have antioxidant and anti-inflammatory properties.
    Diuretic effect: Helps eliminate fluids and may contribute to detoxifying the body.

     

    Turnip Varieties

    
    There are several varieties of turnip, some of the most well-known are:

    
    White turnip: The most common, with white skin and crunchy flesh.
    Purple turnip: Has purple skin and white flesh, with a slightly spicier taste.
    Japanese turnip: Also known as "daikon", it is much larger and elongated than the common turnip, with a milder and sweeter taste.

    
    Main producing countries

    
    Turnip is grown in many parts of the world, but especially in countries with cold climates. Some of the largest producers are:

    • China: The largest producer of turnip, especially the "daikon" variety.
    • India: Also produces a large amount of turnip, especially in northern regions.
    • Japan: Besides consuming turnip, it is famous for the "daikon" variety.
    • Europe: In countries like France, Germany, and the United Kingdom, turnip is also commonly found in markets and gardens.

    
    Ways to consume and prepare it

    
    Raw: Can be consumed in salads, grated, or in thin slices. It has a fresh and slightly spicy flavor.
    Cooked: Turnip can be boiled, roasted, or stewed. It becomes softer and less spicy when cooked.
    Soups and broths: Used in soups and stews, providing flavor and texture.
    Mashed: You can make a turnip mash similar to mashed potatoes, adding butter or olive oil for a creamy touch.
    In pickles: In some cultures, turnip is preserved in vinegar.

    What are pickles and why are they so trendy? Take note - Mentta Blog

    ---

    YELLOW PITAYA

     

    What is yellow pitaya?

    
    Yellow pitaya (Selenicereus megalanthus), also known as yellow dragon fruit, is a variety of cactus native to South America. It is distinguished by its bright yellow skin with small thorns and its white pulp filled with black seeds.

    
    Properties and benefits

    
    Rich in vitamin C: Strengthens the immune system and improves the skin.
    High in fiber: Promotes digestion and prevents constipation.
    Antioxidants: Protects cells from oxidative damage.
    Low in calories: Ideal for healthy diets.
    Natural hydrator: Contains a high percentage of water.
    Good source of iron: Contributes to red blood cell production.

    
    Varieties of pitaya

    
    There are three main varieties of pitaya:

    • Yellow pitaya (Selenicereus megalanthus): Yellow skin and white pulp.
    • Red pitaya with white pulp (Hylocereus undatus): Pink-red skin and white pulp.
    • Red pitaya with red pulp (Hylocereus costaricensis): Intense red skin and red pulp.

    
    Main producing countries

    
    The countries with the highest production of yellow pitaya are:

     Colombia  (one of the main exporters).
     Ecuador  (large production for export).
     Peru (growing).
     Bolivia  (smaller scale, but developing).
     Mexico  (mainly red varieties, but with presence of yellow).
     Vietnam  (key producer of pitaya, but more of the red varieties).

     

    How can it be consumed?

    
    Fresh: Cut it open and eat the pulp with a spoon.
    In juices and smoothies: Combines well with other fruits.
    In fruit salads: Adds flavor and freshness.
    As dessert: In ice creams, jams, or mousses.
    In cocktails: For tropical drinks.
    Dehydrated: As a healthy snack.

     

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    YELLOW AJI

     

    What is yellow aji?

     

    The yellow aji is one of the most iconic and essential ingredients of Peruvian gastronomy. It is a type of chili pepper native to the Andes, especially cultivated in Peru, known for its intense yellow color (which can vary between yellow and orange) and its fruity, slightly sweet, and moderately spicy flavor. Yellow aji is the base of many Peruvian dishes and is used both fresh and in paste or powder form. It is key in traditional recipes such as:

    •  The famous aji de gallina: A creamy stew with shredded chicken, bread, milk, pecans, salty cheese which can be replaced in Spain by feta cheese and spices.
    • The delicious papa a la huancaina: Thick sauce made with yellow aji, fresh or feta cheese, crackers, milk, and spices.
    • The popular ceviche: Used in the fish marinade to give it a spicy and fruity touch.
    • The succulent lomo saltado: Adds flavor to this famous stir-fry of meat and vegetables. As a gastronomic tip, a little Peruvian pisco can be added when flambeing.
    • As a good accompaniment for each mentioned dish, the famous Peruvian drink, Inca Kola, is recommended, the national drink of Peru.

     

    Ways to find it:

    
    Fresh: Whole with its shiny skin.
    Dried: Called aji mirasol and has a more concentrated flavor.
    In paste: Sold in jars as a base for sauces.
    In powder: For seasoning stews and marinades.

    
    Nutritional properties

    
    Yellow aji is not only a key ingredient in gastronomy, but it also has excellent nutritional properties. It is a rich source of vitamins, minerals, antioxidants, and capsaicin, the compound responsible for its spiciness and health benefits.
    Approximate nutritional values (per 100 g of fresh yellow aji)
    Calories: 40 kcal
    Carbohydrates: 8-9 g
    Proteins: 1-2 g
    Fats: 0.5 g
    Fiber: 1.5-2 g

     

    Health benefits

     

    • Boosts the immune system: Thanks to its high vitamin C content.
    • Antioxidant properties: Fights oxidative stress and cellular aging.
    • Improves digestion: Its fiber aids in intestinal transit.
    • Speeds up metabolism: Capsaicin helps in calorie and fat burning.
    • Anti-inflammatory properties: Useful for relieving muscle and joint pains.
    • Improves circulation: Can help improve cardiovascular health.

    
    Top producing countries

    
    1. Peru
    It is the main producer and exporter of yellow aji in the world. It is produced in regions such as Arequipa, Ica, and Cajamarca. The Peruvian variety is especially appreciated for its flavor and quality.
    2. Bolivia
    Bolivia is another major producer of yellow aji, especially in the regions of the Altiplano and the Cochabamba Valley. Bolivian yellow aji is also popular in local gastronomy.
    3. Ecuador
    In Ecuador, yellow aji is cultivated in various areas, such as the Sierra region and the Coast, and is used both fresh and processed.
    4. Chile
    Although yellow aji is not native to Chile, the country has begun to produce it in some northern regions.
    5. Colombia
    In Colombia, yellow aji is mainly cultivated in the regions of Cundinamarca, Antioquia, and Boyaca.
    6. Mexico
    Although yellow aji is not one of the most representative chilies in Mexican cuisine, its cultivation has increased in certain regions, especially in areas near