Nutritional Values Radish nutrition facts are ideal for fat 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 real star 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 daily recommended 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 water content 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

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 an allergic 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)

Principle
Energy Carbohydrates Protein Total Fat Cholesterol Dietary Fiber

Nutrient Value
16 Kcal 3.40 g 0.68 g 0.10 g 0 mg 1.6 g

Percentage of RDA
1% 3% 1% <1% 0% 4%

Vitamins
Folates Niacin Pyridoxine Riboflavin Vitamin A Vitamin C Vitamin E Vitamin K 25 mcg 0.254 mg 0.071 mg 0.039 mg 7 IU 14.8 mg 0 mg 1.3 mcg 6% 1.5% 5.5% 3% <1% 25% 9% 1%

Electrolytes
Sodium Potassium 39 mg 233 mg 2.5% 5%

Minerals
Calcium Copper 25 mg 0.050 mg 2.5% 5%

Iron Magnesium Manganese Zinc

0.34 mg 10 mg 0.069 mg 0.28 mg

4% 2.5% 2.5% 2%

Phyto-nutrients
Carotene- Carotene- Lutein-zeaxanthin 4 mcg 0 mcg 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 Protein Calcium Iron Vitamin A Vitamin C

30 kcal 2.7 g 60 mg 2.5 mg 2.9 mg 45 mg per 100 g serving

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

concentration level and attention span

math and reading skills behaviour attendance test scores

Taste Eggs taste delicious! They can be prepared in many different ways, so there is sure 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 which your 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, felt less hungry and ate 418 less calories over a 24-hour period.* When managing your weight, choose foods that provide the maximum amount of 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. Since it 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 large eggs provide an adult with the recommended daily intake of choline. Eyesight Protection Eggs help to keep your eyes healthy. Lutein and zeaxanthin are antioxidants found 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 macular degeneration (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 have cataracts than those who consumed eggs less often.*

Lasting Energy Including protein-rich eggs in your meals and snacks helps sustain your energy level 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 the white 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 complete protein contains the nine essential amino acids your body cannot produce naturally. Regarded as the building blocks of the body, amino acids help form 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 and healthy. 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 like taking a multivitamin pill.

The nutrients found in eggs provide many health benefits: Choline Folate Iron Lutein and Zeaxanthin Assists in brain development, function and memory Helps produce and maintain new cells, especially red blood cells Carries oxygen to the cells and keeps blood healthy Help maintain good vision and reduce the risk of developing cataracts; help protect eyes against harmful UV rays

Niacin Omega-3 fats Protein Riboflavin Vitamin A Vitamin B12 Vitamin D Vitamin E Zinc

Promotes normal nerve function and helps release energy Improve blood cholesterol and reduce the risk of Alzheimers disease Helps keep a body strong and healthy Helps keep body tissues healthy Protects against some cancers and may slow the aging process Helps protect against heart disease Helps keep bones healthy and teeth strong Acts as an antioxidant that protects cells against some cancers 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 mallow family and named scientifically as Abelmoschus esculentus. The plant is cultivated throughout the tropical and warm temperate regions of the 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 no saturated fats or cholesterol; but is a rich source of dietary 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 of vitamin A, and flavonoid antioxidants such as beta carotenes, xanthin and lutein. It is one of

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 of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during preconception period helps decrease the incidence of neural tube defects in the offspring. The pods are also an excellent source of anti-oxidant vitamin, vitaminC; 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 contain good amounts of vitamin 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.

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

CARBOHYDRATES
String beans are a starchy vegetable; they contain complex carbohydrates. Complex carbohydrates supply 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 for longer and enables your body to absorb more vitamins and minerals.

DIETARY FIBER

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 a beneficial effect on your blood chemistry. It can assist with the control of glucose and cholesterol levels.

VITAMINS
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.

MINERALS
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 for blood 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

NUTRITION FACTS
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. Protein A 3 oz. serving of pork tenderloin contains 13 g of protein, or 26 percent of your daily recommended intake. Fat and Cholesterol 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 recommended saturated fat intake. The same size serving has 56 mg of cholesterol or 19 percent of your daily recommended cholesterol intake. Vitamins 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. Minerals 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. Total Calories One serving of pork tenderloin contains 115 calories -- 64 percent from protein, and 36 percent from fat.

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 the cardiovascular system by helping toprevent erratic heart rhythms, making blood less likely to clot insidearteries (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-3s reduceinflammation, which is a key component in the processes that turncholesterol into arteryclogging plaques. In a recent population-basedprospective study, modest consumption of tuna was actually found to beassociated with lower risk of death from ischemic heart disease inindividuals 65 years and older. Tuna is also a very good source of vitamin B6, which, along with folic acid,lowers levels of homocysteine. Homocysteine, an intermediate compoundproduced during the methylation cycle, is directly damaging to arterywalls, and elevated blood levels of homocysteine are considered animportant 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 as threeweeks, according to a study published in the April 2005 issue of Chest. By providing greater variability between beats, the marine omega3 fatty acids, EPA and DHA, reduce the risk of arrhythmia and/or suddendeath. Researchers from Atlanta, GA, Boston, MA, and Cuernavaca,Mexico, took the HRV of 58 elderly patients every other day for twomonths to establish an HRV baseline for each participant. For the next11 weeks, half of the study participants took a daily 2 gram supplementof fish oil and the other half took 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 HRV within the first 2.7 weeks, whereas it took 8.1 weeks fora significant increase in HRV to be seen in the group 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 omega3 fatty acids producesonly long-term cardiac benefits," said the study's lead author,Fernando Holguin,

MD, Emory University School of Medicine, Atlanta, GA."In fact, our study group showed improvements in heart function in aslittle as two weeks.""Studies like this demonstrate that there are additional approaches 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-3 fatty acids in improvingheart function when it complements a healthy lifestyle of exercising,maintaining a 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 or soyfoods. For recipes certain to not only increase your heart rate variability but also your delight in eating, click Recipes.

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 are important 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, high triglycerides are often found along with a group ofother disease risk factors that has been labeled metabolic syndrome,a condition known to increase risk of not only heart disease, butdiabetes and stroke. (Metabolic syndrome is the combined presence ofhigh triglycerides, increased blood pressure, 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, which involved almost 80,000 nurses during a15-year period revealed that those women who ate fish 2 to 4 times perweek had a 27% reduced risk of stroke compared to women who ate fishone a month. Eating Protection 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 omega3 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 omega3-rich fish, such as tuna,provides significantly greater reduction in the risk of coronary heartdisease than eating fish even as frequently as a couple of times aweek, show the findings of a study published in the January 17, 2006issue of Circulation, the journal of the American Heart Association.

Special Cardiovascular Protection for Postmenopausal Women with Diabetes Eating omega-3 rich fish, such as tuna, at least twice each weeksignificantly reduces the progression of atherosclerosis inpostmenopausal women with diabetes, suggests a Tufts University studypublished in the 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 the bloodstream decrease platelet aggregation, preventing excessive blood clotting inhibit thickening of the arteries by decreasing endothelialcells' production of a platelet-derived growth factor (the lining ofthe arteries is composed of endothelial cells) increase the activity of another chemical derived fromendothelial cells (endothelium-derived nitric oxide), which causesarteries to relax and dilate reduce the production of messenger chemicals calledcytokines, which are involved in the inflammatory response associatedwith atherosclerosis

Powdered milk comes in several forms, such as nonfat, skim, whole and buttermilk, and is a source of soluble vitamins and minerals such as calcium, magnesium, phosphorus, potassium and zinc. According to the U.S. Dairy Export Council, 100 grams of powdered skim milk contains 1,300 milligrams of calcium. Calcium benefits the bones and heart and aids in muscle contraction and nerve conduction.
roteins and Amino Acids Liquid milk contains protein such as casein and whey protein. Whey proteins include alphalactoglobulin, 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 amino acids in the proteins of powdered milk are digestible and bioavailable, according to the U.S. Dairy Export Council. Carbohydrates The prevalent carbohydrate in powdered milk is lactose. Powdered milk also contains carbohydrates 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 of beneficial 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. Lactose facilitates the absorption of calcium into the intestines. Individuals who are lactose intolerant and

have difficulty digesting liquid milk may also have difficulty digesting powdered milk, according to U.S. Aid. Milk Fat 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 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 lipoproteins as 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

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 moderate amount 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.

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 meal should 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.

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 B2 - 0.031 mg Vitamin B3 - 0.489 mg Vitamin B6 - 0.110 mg Vitamin C - 24 mg Zinc - 0.10 mg

Health benefits of Mangoes

Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.

According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers. Mango fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene,and beta-cryptoxanthin. 100 g of 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 and vitamin-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 coxidase 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 natural antacid to the stomach. In this article, they identified the secret component in the banana, the flavonoid leucocyanidin. Studies show that bananas can protect against aspirininduced 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 the dietary fiber, 15 percent of the vitamin C, 11 percent of the potassium, and 20 percent of the vitamin B6 recommended each day. Sorry, apple lovers, but apples have zero amount of vitamin C. Bananas also have soluble fiber, which may help lower blood cholesterol and reduce the risk of heart disease and stroke. 3) Bananas are good for the heart. Potassium is an essential mineral needed to regulate water balance, acidity level, and blood pressure of the body. A lack of potassium may cause 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 that bananas have zero sodium (good for high blood pressure) and zero fat and cholesterol (good for those with high cholesterol).

4) Bananas may reduce strokes. Numerous studies have shown that low potassium levels can cause heart palpitations, which can then lead to a stroke. In the editorial of the prestigious Neurology Journal, the author suggests that a banana a day may keep a stroke away. Among the fruits and vegetables, bananas contain one of the highest amounts 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 to make you feel happy and improve your mood. If you feel sad, dont despair. Take a banana and be happy. 6) Diabetics may take bananas in moderation. Snacking on bananas between meals helps to keep the blood sugar normal. The food-and-nutrition glycemic index rating for a ripe, yellow banana is 51, which is fairly good. This means that the carbohydrates in a banana have a medium-to-slow effect in raising your blood sugar levels. However, as bananas ripen, the starch in the fruit turns to sugar and may cause your blood sugar to rise 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 boost our energy, as Mang Ruben will attest. Have you seen Roger Federer eat a banana between 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 is helpful for patients with anemia. 8) Bananas may prevent leukemia. A study published in the American Journal of Epidemiology by Kwan et al. (Dec. 2004, pp. 1098-107) shows an association between regular consumption of bananas and oranges in children from ages 0 to 2 and a reduction in childhood leukemia. The result suggests that fruits or fruit juices containing vitamin C and potassium may reduce the risk of childhood leukemia, especially if consumed at a young age. 9) Bananas may prevent childhood asthma. A European study of 2,640 primary school children in South London concludes that eating bananas at least once a day reduces episodes 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 one banana a day. 10) Its Filipino and the best news about the lowly banana is that its cheap. That is why Mang Ruben can buy a bunch or two a day. And it comes in a great package. A banana can fit cleanly in your bag. Just cut it high up in the stem. When you feel hungry and stressed, reach for a banana. The only downside with bananas is that some people may become constipated. If this is the case, then maybe you can mix your bananas with other fruits like papaya and watermelon 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 you can discover the wonders of the banana and add it to your daily diet. It just might cure you of your medical problems. Remember: Two bananas a day may keep the doctor away.

Nutrition Facts
Serving Size 4 pieces

Amount Per Serving

Calories Calories from Fat

110 10

% Daily Value*

Total Fat

1.0 2 g %

Saturated Fat

0g

0 %

Trans Fat

0g

Cholesterol

20 7 mg %

Sodium

40 2 mg %

Total Carbohydrate

23 8 g %

Sugars

12 g

Protein

3.0 6 g %

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