El camote

La lúcuma

La llama y la alpaca

El pallar

Ají amarillo

Ají is the fruit used as a spice that is the most appreciated in Andean cuisine since times immemorial. The esteem enjoyed by ají was such that it competed with corn consumption. Throughout this note, we shall review the history of ají and its varieties, among which we shall highlight ají amarillo (yellow ají) as one of the most popular ingredients in contemporary Peruvian cuisine.

La anchoveta

Zapallo loche

Corn

Corn is the native cereal of the American continent. With the Spanish colonization and the globalization of the economies, corn was taken to every corner of the world and integrated progressively into the diet in China, India and the countries of Europe. In the following lines, we shall review rapidly the history of corn in Peru, its consumption in Peruvian cuisine and its nutritional values.

El cuy

PACAE

Pacay has numerous benefits. The white layer that surrounds the seed is low in calories and therefore recommended for weight loss diets, it reduces cholesterol and is rich in fibre. The pip or seed controls hair loss, can prevent rheumatism, is rich in antioxidants and increases immunity.

PAPA

Among the minerals in the potato is potassium, whose contribution is to regulate the heartbeat, promote bone health and contribute to the generation of energy. Also, the potato contains antioxidants such as vitamin C, important in the prevention of cardiovascular diseases and cancer. Although the iron and zinc concentration is low, the high levels of vitamin C in potatoes benefit its optimal absorption in the body (Burgos & Hann, 2019).

SAPOTE

The sapote is a source of energy with low caloric levels. It also contains a high amount of water that helps us stay hydrated. This fruit is rich in vitamin A and vitamin C, important antioxidants that keep our body healthy.
The tropical fruit also contains B vitamins, among which the concentrations of vitamin B3 stand out, whose participation is linked to the proper functioning of the digestive system, the skin and the nervous system.
Finally, the sapote has minerals such as potassium, sodium, phosphorus, calcium, iron and zinc; whose contribution is to maintain the bones, the muscles, the circulatory system and the nervous system in healthy conditions.

EL TOLLO

El tollo es una fuente de energía, contiene 89 calorías que luego es procesada por nuestro organismo. Tiene un contenido importante cantidad de proteínas de alta calidad, necesaria para mantener y regenerar las células del cuerpo. Además, es fuente de minerales como el calcio, fósforo y hierro.
A pesar de contener pocos niveles de vitaminas del grupo B (B1, B2 y B3), es relevante resaltar su papel en la transformación de los alimentos en energía. Específicamente la vitamina B1, o tiamina, ayuda a convertir los carbohidratos en energía; la vitamina B2, o riboflavina, contribuye a la producción de glóbulos rojos; y la vitamina B3 participa en el funcionamiento del aparato digestivo, la piel y el sistema nervioso (Pérez, 2018).

CONCHA DE ABANICO

The fan shell is a source of energy. It also contains important levels of vitamin B12, the same one that influences the production of red blood cells. This helps prevent anemia and improve the immune system.

It is rich in nutrients such as omega 3, magnesium and potassium. Together, all three are capable of strengthening the cardiovascular system by preventing blood clots, relaxing blood vessels, and regulating blood pressure.

Faced with these benefits, it is necessary to say that people who suffer from high levels of uric acid should avoid excessive consumption of scallops, as it would cause gout or kidney stones (Lanata, s. f.).

PALLAR DE GENTIL

The dry and mature seeds of canavalia can be used in human food, although they need to be boiled for several hours to soften. However, green beans, up to a certain point in their growth, are slightly toxic and can cause poisoning. It serves as a green manure because it fertilizes the soil, since it provides nitrogen to the soil. It is also an excellent fodder for animals. The roasted seeds are a good substitute for coffee.

Scientific studies show that, in the dry state, it provides a higher content of proteins, carbohydrates and fats compared to beans. This would have been a great contribution in pre-Hispanic times, given the absence or little presence of mammalian meat (León 2013).

LA CAIGUA (Cyclanthera pedata)

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