Nutritional Values

7/31/2019 Nutritional Values

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Nutritional Values

Radish nutrition facts are ideal forfat loss, so keep reading to find out more about

the health benefits of radishes.

Radish Nutrition Facts

Radishes are a low calorie vegetable that have no fat or cholesterol. With very little

sodium and no protein, radish nutrition facts reveal that the major nutrient

contained in cup of radishes is dietary fiber. With 2 grams of carbohydrates,

however, one serving of radishes will keep you full of energy.

Considering how small they are, radishes have quite a high vitamin count. The realstar among radish nutrition facts is vitamin C, giving you 14% of your daily value in

just a cup serving. But thats not all; radishes have vitamin K, B6, niacin, folate

and pantothenic acid. These vitamins are available in significant amounts,

especially for such a small serving size.

Radish nutrition facts also reveal that just about all essential minerals are provided

in cup, but not in great amounts. Potassium gives you the most nutrients, with

4% of your recommended daily value. Other minerals included are calcium, iron,

magnesium, zinc and manganese, giving you less than 2% of your dailyrecommended value.

Now that you know whats contained in radish nutrition facts, lets find out what

health benefits they have to offer.

Health Benefits of Radishes

The biggest health benefit of radishes is how filling they are, which can help you

lose weight by satisfying hunger in very few calories. Factor in the high watercontent and carbohydrates and radishes can help keep weight loss under control.

Radishes are also high in vitamin C, making them a good detoxifier, eliminating

toxins that can make you sick. This is especially true to prevent many types of

cancer including; kidney, stomach, mouth and colon cancers. But this same vitamin
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C is also responsible for keeping illnesses like the common cold at bay, as well as

chronic illnesses like diabetes and heart disease.

Another health benefit of radishes is due to their status as an anti-congestive,

which relieves congestion in the respiratory system. When you get a cold, or anallergic flare-up or infections, a healthy dose of radishes can help clear up

congestion for a quicker heal time.

Radishes are also a healthy and low calorie way to cure jaundice, urinary disorders,

fever, insect bites and kidney disorders. These are just a few of the many health

benefits of radishes.

Radish (Raphanus sativus), Fresh, raw,

Nutrition Value per 100 g,

(Source: USDA National Nutrient data base)

PrincipleNutrient

ValuePercentage of RDA

Energy 16 Kcal 1%

Carbohydrates 3.40 g 3%

Protein 0.68 g 1%

Total Fat 0.10 g


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Iron 0.34 mg 4%

Magnesium 10 mg 2.5%

Manganese 0.069 mg 2.5%

Zinc 0.28 mg 2%

Phyto-nutrients

Carotene- 4 mcg --

Carotene- 0 mcg --

Lutein-zeaxanthin 10 mcg --

Kangkong (or Water Spinach) Nutrition

Facts

Kang Kung (or Kang Kong, scientific name Ipomoea aquatica), often called the "swamp cabbage"

or "water spinach" is a leafy vegetable closely related to the sweet potato. It is one of the

easiest leafy vegetables to grow with little or no inputs, with high nutritional value, and has

high tolerance against dry spells or wet weather. In our opinion, kang kung (kang kong) is the

king of all vegetables and the main crop we will be promoting!

Calories 30 kcal

Protein 2.7 g

Calcium 60 mgIron 2.5 mg

Vitamin A 2.9 mg

Vitamin C 45 mg

per 100 g serving

Improves Concentration

Good nutrition affects a childs ability to learn. Research* has shown thateating a well-balanced breakfast can improve a childs:

concentration level and attention span


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math and reading skills

behaviour

attendance

test scores

Taste

Eggs taste delicious! They can be prepared in many different ways, so there issure to be an egg dish to suit everyones taste.

Weight Management

The protein in eggs can help you lose weight by controlling the rate at whichyour body absorbs calories. A recent study compared an egg-based breakfast

to a bagel-based breakfast, each containing the same number of calories.Those who ate eggs for breakfast consumed 163 fewer calories at lunch, feltless hungry and ate 418 less calories over a 24-hour period.*

When managing your weight, choose foods that provide the maximum amountof nutrition for the least amount of calories. Eggs are great nutritional value

for those trying to lose or maintain weight. A large egg contains 14 essential

nutrients, but just 70 calories.

Brain Development

Eggs give us brainpower. Choline, a substance found in egg yolks, stimulates

brain development and function.

Choline has been recognized as an essential nutrient by Health Canada. Sinceit is necessary for good health, but is not produced by our body in adequate

amounts, a continuous new supply must be provided by our diet. Two largeeggs provide an adult with the recommended daily intake of choline.

Eyesight Protection

Eggs help to keep your eyes healthy. Lutein and zeaxanthin are antioxidantsfound in egg yolks and are believed to help protect eyes against damage due

to ultraviolet radiation from the sun. Research has shown that these

antioxidants may be very important in reducing the risk of age-related maculardegeneration (the leading cause of blindness in people over age 65) as well as

the risk of cataracts. Those who ate eggs daily were less likely to havecataracts than those who consumed eggs less often.*


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Lasting Energy

Including protein-rich eggs in your meals and snacks helps sustain your energylevel and curb hunger, cravings and unhealthy snacking. Protein is the most

filling nutrient. It helps control the rate at which food energy (calories) is

absorbed by your body.

A large egg contains 6 grams of the highest quality protein found in any food.

Protein is found in both the egg white and the yolk; just over half is in thewhite and the remainder is found in the yolk. Eat the whole egg to benefit

from its full energy potential.

Eggs are one of the few foods considered to be a complete protein. A completeprotein contains the nine essential amino acids your body cannot produce

naturally. Regarded as the building blocks of the body, amino acids helpform protein and are vital to your bodys health.

In addition to supplying energy (calories) for your body to function, protein is

essential for building and repairing tissue and keeping your body strong andhealthy. Muscles, organs, skin and hair, as well as antibodies, enzymes and

hormones are all made from protein. Protein also helps fight infections, keeps

body fluids in balance and helps your body maintain a healthy metabolism.

Multivitamin

With only 70 calories and packed with 14 essential nutrients which your body

needs, an egg is a nutrient-dense food. Nutritionally, eating an egg is liketaking a multivitamin pill.

The nutrients found in eggs provide many health benefits:

Choline Assists in brain development, function and memory

FolateHelps produce and maintain new cells, especially red

blood cells

Iron Carries oxygen to the cells and keeps blood healthy

Lutein and

Zeaxanthin

Help maintain good vision and reduce the risk of

developing cataracts; help protect eyes against harmfulUV rays


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NiacinPromotes normal nerve function and helps releaseenergy

Omega-3 fatsImprove blood cholesterol and reduce the risk of

Alzheimers disease

Protein Helps keep a body strong and healthyRiboflavin Helps keep body tissues healthy

Vitamin AProtects against some cancers and may slow the aging

process

Vitamin B12 Helps protect against heart disease

Vitamin D Helps keep bones healthy and teeth strong

Vitamin EActs as an antioxidant that protects cells against some

cancers

Zinc Helps maintain a strong immune system

Okra nutrition facts

Okra, also known as "lady finger"or "gumbo", is a highly nutritious green

edible pod vegetable. Botanically, this perennial flowering plant belongs to

the mallowfamily and named scientifically as Abelmoschus esculentus.

The plant is cultivated throughout the tropical and warm temperate regions ofthe world for its fibrous fruits or "pods". It grows best in well drained and

manure soil. The plant bears numerous dark green colored pods measuring

about 5-15 cm in length. It takes about 45-60 days to bear ready-to-harvest

fruits.

Health benefits of Okra

Very low in calories, provides just 30 cal per 100 g and contains nosaturated fats or cholesterol; but is a rich source ofdietary fiber,

minerals, vitamins; recommended in cholesterol controlling and weight

reduction programs.

The rich fiber and mucilaginous content in Okra pods helps smooth

peristalsis of digested food particles and relieve constipation condition.

The pods contain healthy amounts ofvitamin A, and flavonoid anti-

oxidants such as beta carotenes, xanthin and lutein. It is one of


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the green vegetable with highest levels of these anti-oxidants. These

compounds are known to have antioxidant properties and are essential

for vision. Vitamin A is also required for maintaining healthy mucus

membranes and skin. Consumption of natural vegetables and fruits rich

in flavonoids helps to protect from lung and oral cavity cancers.

Fresh pods are good source offolates; provide about 22% of RDA per100 g. Consumption of foods rich in folates, especially during pre-

conception period helps decrease the incidence of neural tube defects in

the offspring.

The pods are also an excellent source of anti-oxidant vitamin, vitamin-

C; provides about 36% of daily recommended levels. Consumption of

foods rich in vitamin-C helps body develop immunity against infectious

agents, reduce episodes of cold and cough and protects body from

harmful free radicals.

The veggies are rich in B-complex group of vitamins like niacin, vitamin

B-6 (pyridoxine), thiamin and pantothenic acid. The pods also containgood amounts ofvitamin K. Vitamin K is a co-factor for blood clotting

enzymes and is required for strengthening of bones.

The pods are also good source of many important minerals such as iron,

calcium, manganese and magnesium.

String beans are members of the legume family of vegetables.

Many people add dried beans to their diet for protein. String beans have a differentnutritional profile. Picked earlier, they provide less protein but more dietary fiber. Youcan use them to add a green vegetable to a meal, instead of a protein supplement. Theimmature beans inside the pods do contain protein, however, which makes string beansa better source of protein than many other vegetables.

String beans are a starchy vegetable; they contain complex carbohydrates. Complex carbohydratessupply your body with several different forms of sugar. Simple carbohydrates from fruit, sugar or

dairy products, contain only one or two forms of sugar. Your body takes longer to digest complex

carbohydrates and to break them down into energy. Slower digestion keeps you feeling full forlonger and enables your body to absorb more vitamins and minerals.


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String beans are a source of dietary fiber. Both soluble and insoluble fiber are important for a

healthy diet. Insoluble fiber passes straight through your digestive system, easing its efficiency.

Soluble fiber, which is present in string beans, dissolves in water and other fluids and has abeneficial effect on your blood chemistry. It can assist with the control of glucose and cholesterol

levels.

String beans contain vitamins C, A and folic acid, which is a B vitamin. Vitamins A and C are both

important for your body's immune system. Vitamin C and folic acid help your body to metabolize

proteins. Although Vitamin A is fat-soluble, which means that your body can store it from day to

day; water-soluble Vitamin C and folic acid must be replenished every day.

String beans also contain some trace minerals--potassium, iron and calcium. Each of these elements

plays an important part in a nutritious, balanced diet. Calcium is vital for bone density, iron forblood health and potassium for healthy muscles. Since string beans contain so many nutrients, they

can make a useful addition to your daily diet.

Pork tenderloin is a relatively lean cut of pork that's both tender and easy to cook. This boneless,cylindrical cut typically comes in one or two-pound packages.

A 3 oz. serving of pork tenderloin contains 13 g of protein, or 26 percent of your dailyrecommended intake.

Pork tenderloin contains only 3 g of fat per 3 oz. serving, or 5 percent of your daily recommended

intake. However, all of that fat is saturated, accounting for 15 percent of your daily recommendedsaturated fat intake. The same size serving has 56 mg of cholesterol or 19 percent of your daily

recommended cholesterol intake.

Like many meats, pork tenderloin is rich in B vitamins. A 3 oz. serving provides 49 percent of your

daily thiamine, 32 percent of your daily B6 and 28 percent of your daily niacin.

Pork tenderloin is a fair source of iron, with each serving providing 4 percent of your daily needs.

The same 3 oz. serving also provides 10 percent of your daily zinc needs.

One serving of pork tenderloin contains 115 calories -- 64 percent from protein, and 36 percent

from fat.


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Tuna

Fish, tuna, white, canned in water, without salt, drained solids

220 calories in one can of tuna fish, 41 grams of protein.

Cardiovascular Health

Omega-3 fatty acids provide a broad array of cardiovascularbenefits. Omega-3s benefit thecardiovascular system by helping toprevent erratic heart rhythms, making blood less likely to clotinsidearteries (which is the ultimate cause of most heart attacks), andimproving the ratio of good (HDL)cholesterol to potentially harmful(LDL) cholesterol. And, as mentioned above, omega-3sreduceinflammation, which is a key component in the processes that turncholesterol into artery-

clogging plaques. In a recent population-basedprospective study, modest consumption of tuna wasactually found to beassociated with lower risk of death from ischemic heart disease inindividuals 65years and older.

Tuna is also a very good source ofvitamin B6, which, along withfolic acid,lowers levels ofhomocysteine. Homocysteine, an intermediate compoundproduced during the methylation cycle, isdirectly damaging to arterywalls, and elevated blood levels of homocysteine are consideredanimportant risk factor for atherosclerosis.

Increases Heart Rate Variability-A Measure of Heart Muscle Function

Yet another way in which consuming fish rich in omega-3 fats, suchas tuna, promotes cardiovascular

health is by increasing heart ratevariability (HRV), a measure of cardiac function, in as little asthreeweeks, according to a study published in the April 2005 issue ofChest.

By providing greater variability between beats, the marine omega3 fatty acids, EPA and DHA, reducethe risk of arrhythmia and/or suddendeath.

Researchers from Atlanta, GA, Boston, MA, and Cuernavaca,Mexico, took the HRV of 58 elderlypatients every other day for twomonths to establish an HRV baseline for each participant. For thenext11 weeks, half of the study participants took a daily 2 gram supplementof fish oil and the other halftook a daily 2 gram supplement of soyoil.

Patients in both groups experienced a significant increase inHRV, with those who took fish oil achieving

a greater increase in ashorter time period. Patients who received fish oil experiencedincreased HRVwithin the first 2.7 weeks, whereas it took 8.1 weeks fora significant increase in HRV to be seen in thegroup taking soy oil.

On the other hand, while none of the study participantsexperienced significant negative side effects,41% of participants inthe fish oil group reported belching, compared to 16% in the soy oilgroup.

"Our findings contradict the current belief in the medicalcommunity that increasing the intake of omega-3 fatty acids producesonly long-term cardiac benefits," said the study's lead author,Fernando Holguin,
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MD, Emory University School of Medicine, Atlanta, GA."In fact, our study group showed improvementsin heart function in aslittle as two weeks.""Studies like this demonstrate that there are additionalapproaches wecan take to protect ourselves from heart attacks," said Paul A. Kvale,MD, FCCP,President of the American College of Chest Physicians. "It'sexciting to see the potential for omega-3fatty acids in improvingheart function when it complements a healthy lifestyle of exercising,maintaininga healthy weight, and getting eight hours of sleep." We'dadd eating healthful foods to this proactive list.

Rather than pop adaily pill, we'd rather enjoy a daily "dose" of delicious tuna, salmon orsoyfoods. Forrecipes certain to not only increase your heart rate variability but also your delight in eating,clickRecipes.

Just Two Servings of Omega-3-rich Fish a Week Can Lower Triglycerides

Triglycerides are a form in which fat is carried in yourbloodstream. In normal amounts, triglycerides areimportant for goodhealth because they serve as a major source of energy. High levels oftriglycerides,

however, are associated with high total cholesterol,high LDL (bad) cholesterol and low HDL (good)cholesterol), andtherefore, with an increased risk of cardiovascular disease.In addition, hightriglycerides are often found along with a group ofother disease risk factors that has beenlabeled metabolic syndrome,a condition known to increase risk of not only heart disease, butdiabetesand stroke. (Metabolic syndrome is the combined presence ofhigh triglycerides, increased bloodpressure, high blood sugar, excessweight, and low HDL (good) cholesterol.)

Stroke Prevention

A recent study showed that eating fish lowers the risk of certain typesof strokes. The study, whichinvolved almost 80,000 nurses during a15-year period revealed that those women who ate fish 2 to 4times perweek had a 27% reduced risk of stroke compared to women who ate fishone a month. EatingProtection Against Atrial Fibrillation (Heart Arrhythmia)

Eatingtuna that's broiled or baked, but not fried, may reduce risk of atrialfibrillation, the most common

type of heart arrhythmia, especially inthe elderly, according to a Harvard study published in the July

2004issue ofCirculation.In the 12-year study of 4,815 people 65 years of age or older, eatingcanned

tuna or other broiled or baked fish 1 to 4 times a weekcorrelated with increased blood levels of omega-

3 fatty acids and a 28%lower risk of atrial fibrillation. Eating broiled or baked fish 5 timesa week

lowered risk even more- a drop in atrial fibrillation risk of31%.

Eating fried fish, however, provided no similar protection. Not only isfried fish typically made from lean

fish like cod and Pollack thatprovide fewer omega-3 fatty acids, but in addition, frying results inthe

production of damaged, free-radical-laden fats in the fish as wellas the frying oil.fish five or more times

per week reduced the riskof certain strokes 52%.

Eating Fish Daily Provides Substantially More Protection against Heart Attack

While as little as a weekly serving of fish lowers risk of ischemicstroke, enjoying a daily serving omega-3-rich fish, such as tuna,provides significantly greater reduction in the risk of coronary heartdiseasethan eating fish even as frequently as a couple of times aweek, show the findings of a study publishedin the January 17, 2006issue ofCirculation, the journal of the American Heart Association.
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Special Cardiovascular Protection for Postmenopausal Women with Diabetes

Eating omega-3 rich fish, such as tuna, at least twice each weeksignificantly reduces the progression ofatherosclerosis inpostmenopausal women with diabetes, suggests a Tufts University studypublished inthe September 2004 issue of the American Journal ofClinical Nutrition.

Eating fish rich in omega-3s is so beneficial because these fats:

lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in thebloodstream

decrease platelet aggregation, preventing excessive blood clotting

inhibit thickening of the arteries by decreasing endothelialcells' production of a platelet-derivedgrowth factor (the lining ofthe arteries is composed of endothelial cells)

increase the activity of another chemical derived fromendothelial cells (endothelium-derivednitric oxide), which causesarteries to relax and dilate

reduce the production of messenger chemicals calledcytokines, which are involved in theinflammatory response associatedwith atherosclerosis

Powdered milk comes in several forms, such as nonfat,skim, whole and buttermilk, and is a source ofsoluble vitamins and minerals such as calcium,magnesium, phosphorus, potassium and zinc.According to the U.S. Dairy Export Council, 100grams of powdered skim milk contains 1,300milligrams of calcium. Calcium benefits the bones

and heart and aids in muscle contraction and nerveconduction.

Liquid milk contains protein such as casein and whey protein. Whey proteins include alpha-lactoglobulin, beta-lactoglobulin, blood serum albumins, immonoglobulins and protease-peptones

fractions. Powdered milk contains amino acids such as histidine, isoleucine, leucine, lysine,

mehtionine, phenylalanine, threonine, tryptophan and valine, essential to a healthy diet. The aminoacids in the proteins of powdered milk are digestible and bioavailable, according to the U.S. Dairy

Export Council.

The prevalent carbohydrate in powdered milk is lactose. Powdered milk also containscarbohydrates such as galactose, glucose, and oligosaccharaides. Galactose and glucose form

lactose that can benefit infants because the lactose enters the colon to promote the growth ofbeneficial lactic acid bacteria that can help prevent gastrointestinal disturbance, according to the

U.S. Dairy Export Council. Lactose can also benefit the diet of a diabetic because it digests slower

than fructose and glucose and does not create a sharp spike in blood glucose levels. Lactosefacilitates the absorption of calcium into the intestines. Individuals who are lactose intolerant and


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have difficulty digesting liquid milk may also have difficulty digesting powdered milk, according to

U.S. Aid.

Milk fat contains essential fatty acids and fat-soluble vitamins. Nutrients in milk fat such as butyric

acid, conjugated linoleic acid, myristic acid, and sphingomelin can defend the body against chronic

disease, according to the U.S. Dairy Export Council.

Vitamins A, D, E and K remain in the fat component of powdered milk. Vitamin A is beneficial for

your vision, immune system and reproductive system as well as aiding in cellular differentiation

and growth, according to the U.S. Dairy Export Council. Vitamin D helps the intestines absorb

calcium and phosphorus. Vitamin E is an antioxidant that protects cell membranes and lipoproteinsas well as stimulating the body's immune response to disease. Vitamin K is essential for blood

clotting.

rice

Calories

The major source of calories in rice is carbohydrate. A portion comes from

fat and protiens. One cup of rice serving comprises of 218 calories, while

one cup of white rice contains 242 calories.

Carbohydrates

The carbohydrate in brown rice is comparitevly less than white rice. Fibre

content of brown rice is more in brown rice. One cup of brown rice serving

contains 46 g of carbohydrates (4 g fiber) while one cup of white rice

contains 53 g of carbohydrates (1 g fiber).

Protein

The protien content small both in brown rice as well as white rice. Each

serving of brown rice contains 4.5 g of protein, while white rice contains 4.4

g of protein.

Fat

Rice is low-fat food. One serving of white rice contains 0.4 g of fat (0.1 g

saturated fat, 0.1 g monounsaturated fat, 0.1 g polyunsaturated fat) while


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brown rice comprises of 1.6 g of fat (0.3 g saturated fat, 0.6 g

monounsaturated fat, 0.6 g polyunsaturated fat).

Vitamins

Rice is a source of multiple B vitamins that contributes to energy

metabolism. Brown rice has a moderate amount of thiamin (13 percent of

daily value), niacin (13 percent of daily value), and vitamin B6 (15 percent of

daily value) with an additional thiamain in small amount (8 percent of daily

value).

White rice has a high content of thiamin (21 percent of daily value) and

folate (27 percent of daily value). An average serving contains a moderateamount of niacin (17 percent of daily value) and a comparitevly amount of

pantothenic acid (8 percent of daily value).

Minerals

Brown rice is a rich source of manganese (107 percent of daily value) and

magnesium (21 percent of daily value). It also contains phosphorus (15

percent of daily value) and small amounts of zinc (8 percent of daily value)

and copper (8 percent of daily value).

White rice is also rich in manganese (35 percent of daily value) in addition

to selenium, which accounts for 20 percent of daily value. An average

serving comprises of Iron (15 percent of daily value) and small amounts of

phosphorus (7 percent of daily value) and magnesium (6 percent of daily

value).

Rice Nutritional Benefits: Rice is easy to digest. It is low in cholesterol, low in fat and high in

starch.

It is a rich source of energy, as it comprises of 77.5% of carbohydrate.

Good energy source.


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A good source of vitamins and minerals such as thiamine, niacin, iron,

riboflavin, vitamin D, calcium, potassium and fiber.

Low sugar and no gluten.

Contains resistant starch.

Non-allergenic.

Rice is a low-sodium food for those with hypertension.

It is a fair source of protein containing all eight amino acids.

Rice as a part of healthy and blanced diet

According to the recommendation of Food Standard Agency Balance of

Good Health food model cereal products including rice should form an

essential part of the diet. The guideline recommends 33% of the mealshould include carbohydrate rich food such as rice, pasta, bread and

potatoes. Rice serving can be valuable carbohydrate and energy source for

anyone allergic to gluten.

Olive oil is high in a particular monounsaturated fat called oleic acid. Depending on

various factors, such as the kind of olives used to make the oil and even the soil used to

grow them, olive oil is typically 55 percent to 85 percent oleic acid.

In addition to oleic acids, olive oil contains some important polyunsaturated fats. Namely,

these are an omega-3 fatty acid known as alpha-linolenic acid and an omega-6 fatty acid

known as linoleic acid.

Olive oil is also rich in antioxidants, such as phenols and tocopherols as well as vitamin

E. On the next page, we'll talk about how these nutrients are good for you, as well as the

other overall health benefits of olive oil.

Health & Nutrition Benefits of Eating Pineapple

Pineapple is known to be very effective in curing constipation and irregular bowel

movement. This is because it is rich in fiber, which makes bowel movements regular and

easy.

For any kind of morning sickness, motion sickness or nausea, drink pineapple juice. It

works effectively in getting rid of nausea and vomiting sensation.


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It has virtually no fat and cholesterol and is loaded with essential nutrients and vitamins

that are needed by the body for overall growth and development.

Juice from fresh pineapple can be used to relieve bronchitis, diphtheria and chest

congestion. Not only does it have enough amounts of Vitamin C, but it also contains an

enzyme called Bromelain, which is known to dissolve and loosen up mucus. Pineapple is effective in getting rid of intestinal worms and also keeps the intestines and

kidneys clean. It is effective in flushing out the toxins from the body, thus making the

metabolism healthy.

Pineapples are very rich in manganese and even a single cup of pineapple is supposed

to contain a good amount of it. This mineral is required for the growth of healthy bones

and tissues.

High content in Vitamin C ensures that oral health remains in top condition always. It

helps prevent gum disease and also prevents the formation of plaque, thus keeping the

teeth healthy.

Nutritional Value of Pineapple

Given here is the value of different nutrients in 100 grams of pineapple.

Calcium - 16 mg

Calories - 52

Carbohydrates - 13.7 gm

Dietary Fiber - 1.4 gm

Iron - 0.28 mg

Magnesium - 12 mg

Protein - 0.54 g

Phosphorus - 11 mg

Potassium - 150 mg

Vitamin A - 130 I.U

Vitamin B1 - 0.079 mg




Vitamin C - 24 mg

Zinc - 0.10 mg

Health benefits of Mangoes

Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals,

andpoly-phenolic flavonoidantioxidant compounds.


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According to new research study, mango fruit has been found to protect

against colon, breast, leukemia and prostate cancers. Several trial

studies suggest thatpolyphenolic anti-oxidantcompounds in mango are

known to offer protection against breast and colon cancers.

Mango fruit is an excellent source ofVitamin-A and flavonoids

like beta-carotene, alpha-carotene,and beta-cryptoxanthin. 100 gof fresh fruit provides 765 mg or 25% of recommended daily levels of

vitamin A. Together; these compounds are known to have antioxidant

properties and are essential for vision. Vitamin A is also required for

maintaining healthy mucus membranes and skin. Consumption of

natural fruits rich in carotenes is known to protect body from lung and

oral cavity cancers.

Fresh mango is a very rich source of potassium. Potassium is an

important component of cell and body fluids that helps controlling heart

rate and blood pressure.

It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C andvitamin-E. Consumption of foods rich in vitamin C helps body develop

resistance against infectious agents and scavenge harmful oxygen free

radicals. Vitamin B-6 or pyridoxine is required for GABA hormone

production in the brain. It also controls homocystiene levels in the blood,

which may otherwise be harmful to blood vessels resulting in CAD and

stroke.

Copper is a co-factor for many vital enzymes, including cytochrome c-

oxidase and superoxide dismutase (other minerals function as co-factors

for this enzyme are manganese and zinc). Copper is also required for the

production of red blood cells. Mango peels are also rich in phytonutrients, such as the pigment

antioxidants like carotenoids and polyphenols. 10 Benefits Of Eating A Banana

1) Bananas protect against heartburns. The Journal of Nutritional Biochemisty (February,2001) attests to the anti-ulcer properties of the banana. Bananas act like a naturalantacid to the stomach. In this article, they identified the secret component in the banana,the flavonoid leucocyanidin. Studies show that bananas can protect against aspirin-induced gastritis and significantly increase the mucous membrane lining of the stomach.

2) Bananas are high in fiber and vitamins. A single banana contains 16 percent of thedietary fiber, 15 percent of the vitamin C, 11 percent of the potassium, and 20 percent ofthe vitamin B6 recommended each day.

Sorry, apple lovers, but apples have zero amount of vitamin C. Bananas also havesoluble fiber, which may help lower blood cholesterol and reduce the risk of heart diseaseand stroke.

3) Bananas are good for the heart. Potassium is an essential mineral needed to regulatewater balance, acidity level, and blood pressure of the body. A lack of potassium maycause muscle weakness and irregular heartbeat. For patients taking a diuretic medicine,they should take two bananas a day to keep the potassium level up. Take note also thatbananas have zero sodium (good for high blood pressure) and zero fat and cholesterol(good for those with high cholesterol).
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4) Bananas may reduce strokes. Numerous studies have shown that low potassiumlevels can cause heart palpitations, which can then lead to a stroke. In the editorial of theprestigious Neurology Journal, the author suggests that a banana a day may keep astroke away. Among the fruits and vegetables, bananas contain one of the highestamounts of potassium.

5) Bananas help counter stress and insomnia. Bananas contain tryptophan, a type of

protein that the body converts into serotonin. Serotonin is a hormone that is known tomake you feel happy and improve your mood. If you feel sad, dont despair. Take abanana and be happy.

6) Diabetics may take bananas in moderation. Snacking on bananas between mealshelps to keep the blood sugar normal. The food-and-nutrition glycemic index rating for aripe, yellow banana is 51, which is fairly good. This means that the carbohydrates in abanana have a medium-to-slow effect in raising your blood sugar levels. However, asbananas ripen, the starch in the fruit turns to sugar and may cause your blood sugar torise more. The lesson is: Its okay to eat a banana, but not the overripe one.

7) Bananas fights fatigue and anemia. Bananas contain carbohydrates and thus boostour energy, as Mang Ruben will attest. Have you seen Roger Federer eat a bananabetween games? The high potassium content prevents cramps and provides instant

energy with its easily digestible starch. Bananas are also a rich source of iron, thus it ishelpful for patients with anemia.

8) Bananas may prevent leukemia. A study published in the American Journal ofEpidemiology by Kwan et al. (Dec. 2004, pp. 1098-107) shows an association betweenregular consumption of bananas and oranges in children from ages 0 to 2 and areduction in childhood leukemia. The result suggests that fruits or fruit juices containingvitamin C and potassium may reduce the risk of childhood leukemia, especially ifconsumed at a young age.

9) Bananas may prevent childhood asthma. A European study of 2,640 primary schoolchildren in South London concludes that eating bananas at least once a day reducesepisodes of wheezing and asthma attacks in children (European Respiratory Journal,Feb. 14, 2007). Eating apples and other fruits was not as beneficial. Also, eating only one

banana a month was not effective. Note to moms: Its time to teach our kids to eat onebanana a day.

10) Its Filipino and the best news about the lowly banana is that its cheap. That is whyMang Ruben can buy a bunch or two a day. And it comes in a great package. A bananacan fit cleanly in your bag. Just cut it high up in the stem. When you feel hungry andstressed, reach for a banana.

The only downside with bananas is that some people may become constipated. If this isthe case, then maybe you can mix your bananas with other fruits like papaya andwatermelon to loosen your bowels. Taking in lots of water also helps.

Personally, bananas have helped me a lot with my irritable bowel syndrome. I hope youcan discover the wonders of the banana and add it to your daily diet. It just might cureyou of your medical problems.

Remember: Two bananas a day may keep the doctor away.

Nutrition FactsServing Size

4

pieces


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Amount Per Serving

Calories 110

Calories from Fat 10

% Daily Value*

Total Fat1.0

g

2

%

Saturated Fat 0 g 0%

Trans Fat 0 g

Cholesterol20

mg

7

%

Sodium40

mg

2

%

Total Carbohydrate23

g

8

%

Sugars12

g

Protein3.0

g

6

%


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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower

depending on your calorie needs.

Documents

Nutritional Values