“MAGIC
FRUIT”
Who
says Healthy Food is Not Tasty?? Yummy is the new word!!!
Today,
let’s talk about King of Fruit!
Which
fruit is known as King of Fruit???
Yes,
it’s none other than Mango!
The
Mango, also known as Mangifera indica, it belongs to the Anacardeacea family.
Here is a healthy salad recipe blended with the rich taste of this delicious fruit!
Preparation time: 10 minutes. Serves-1
Ingredients:
30 Gms diced mango, preferably Alphonso Mango
15 Gms blanched corn
15 Gms diced tomatoes
15 Gms boiled red kidney beans
10 Gms black/green olives
5 Gms radish juliennes
5 Gms almonds flakes/sliced almonds
5 Gms walnuts
30 Gms/3 table spoons of roasted plain oats
For seasoning: Squeeze lemon as per the taste & garnish with coriander.
Mix all the above Ingredients and serve the healthy yummy salad!!
Have it as healthy breakfast or mid-morning/mid-evening snack to satisfy your sweet tooth’s carvings! Health bhi taste bhi!!!!
Health
benefits of Mangoes:
1. Maintains Blood pressure:
High blood pressure levels (or even Hypertension – HTN) is really a long-term situation which leads to numerous health issues just like cardiovascular disease, heart attack, heart stroke, kidney failure and much more. Tension and stress are definitely the most significant causes of high blood pressure levels.
A potassium rich diet reduces blood pressure level and one lacking in potassium raises blood pressure level. Together with lower potassium consumption, excessive salt consumption may also result in high blood pressure levels.
Since, Mangoes are a
fantastic method of obtaining potassium, that is a important mineral for those
who have high blood pressure levels. Also, they are believed to combat the
effects of rich, oily foods, simply by assisting to breakdown fats as well as
protein. Consumed on a regular basis, mangoes might not just reduce high blood
pressure levels but in addition prevent equally viral infections as well as
tumor development.
2. Reduces cancer hazards & Lowers cholesterol levels:
Cancer is really a number of a lot more than 100 various illnesses characterized by uncontrolled development as well as spread of irregular cells. Every type of cancer has a various rate of occurrence, causes, as well as probabilities for survival.
Cholesterol is really a chemical compound which is naturally made by the body and is also structurally a mixture of lipid (fat) as well as steroid. Cholesterol is really a building block for cell membranes as well as for bodily hormones just like estrogen as well as testosterone. About 80% of the human body’s cholesterol is manufactured by the liver, whilst the rest originates from what we eat. The key options for dietary cholesterol are usually meat, poultry, fish, as well as milk products. Organ meats, just like liver, are specifically loaded with cholesterol levels content, whilst foods of plant origin consist of simply no cholesterol. After having a meal, nutritional cholesterol is soaked up through the intestine as well as saved in the liver. The liver has the capacity to control cholesterol levels within the blood stream and may discharge cholesterol when it is necessary for the entire body.
Mango has got higher quantities of pectin, a dissolvable dietary fiber which effectively plays a role in reduced blood cholesterol levels. Pectin in addition stops you against getting cancer of the prostate. Recently, the research in the Institute for Food Research learned that a percentage received from pectin mixes along with gelatin 3 (a protein playing considerable role in most phases of cancer). The European Prospective Investigation of Cancer also offers come up with a strong association in between consuming mango as well as decreasing the chance of cancers of the gastrointestinal tract. Mango consists of keto acid, acetic acid which fits as an anti-cancer.
3. Helps to lose weight:
Shed weight will
probably be fairly sweet on mangoes. This particular flexible fruit is loaded
along with nutrition, so that you can consume less food every meal but still
satisfy the everyday requirements for nutrition. Mangoes are filled with dietary fiber and is also
a snack certain to keep the raging hunger satiated till dinnertime.
It gets all of the fairly sweet taste from the carbohydrate content. Since the carbohydrates are fruit centered, its healthy and balanced complex carbohydrates- sucrose. For each 100 Gms of mangoes, there are approximately 14 gms of carbohydrates. It offers you with more than your everyday requirement of Vitamin A as well as Vitamin C. Additionally; it consists of fiber, magnesium, iron as well as anti-oxidants. Therefore, as you have seen mango is all round a nourishing fruit, as well as like the majority of fruits is low-fat as well as cholesterol free!
The glycemic index of mango runs in between 41-60, therefore its low and calorie counts approximately to 135. Therefore, mango doesn’t have any major effect in enhance blood glucose levels; therefore it doesn’t encourage fat storage.
It gets all of the fairly sweet taste from the carbohydrate content. Since the carbohydrates are fruit centered, its healthy and balanced complex carbohydrates- sucrose. For each 100 Gms of mangoes, there are approximately 14 gms of carbohydrates. It offers you with more than your everyday requirement of Vitamin A as well as Vitamin C. Additionally; it consists of fiber, magnesium, iron as well as anti-oxidants. Therefore, as you have seen mango is all round a nourishing fruit, as well as like the majority of fruits is low-fat as well as cholesterol free!
The glycemic index of mango runs in between 41-60, therefore its low and calorie counts approximately to 135. Therefore, mango doesn’t have any major effect in enhance blood glucose levels; therefore it doesn’t encourage fat storage.
Suggestion: To avoid weight gain,
eat mango as a part of morning breakfast or mid-morning/ mid-evening snack
instead of combining it with meals!!
Dessert source: Yes!! In hot hot summer
Mango can become your rescuer as dessert in place of ice-creams or various
aerated beverages; keep in fridger some small pieces of mangoes…way to go to
satisfy your cravings for desserts.
4. Helps in digestion and prevents from
the constipation:
A mango supplies the body requirement of requirement of dietary fiber, which is
probably the most essential nutrients for digestive health. Dietary fiber fills
up the stomach as well as the intestines, revitalizing the muscle contractions
which move food as well as nutrients from one digestive chamber to another
location.
A part of digestion which affects health is sugar metabolism. A mango offers numerous nutrition which enhances digestive functions, however in addition, it offers 50 g of carbohydrates for each fruit, that is one-sixth of the everyday American Dietetic Association suggested optimum consumption. Its saving grace could it be also includes 2.8 g of protein as well as and 1.3 g of fat — nutrients which control the entry of sugar in the blood stream and stop remarkable changes in blood glucose levels which give rise to diabetic issues.
5. Cures anemia & helps in pregnancy:
Anemia is actually a
symptom in which a person’s blood includes a less than regular quantity of red
blood cells (RBCs), or even the RBCs do not have sufficient hemoglobin.
Hemoglobin is definitely an iron-rich protein that provides the red color to
blood as well as carries oxygen from the lungs towards the remaining portion of
the entire body.
An iron deficiency
anemia is pretty frequent during pregnancy, as elevated quantities of iron are
essential for the development of more red blood cells for you as well as your
developing child. Mangoes are usually abundant with iron; therefore they are
very therapeutic for individuals who are struggling with anemia.
6. Cures Acne:
You have to be amazed to find out that mangoes are generally closely related to
skin improvements. Apart from delivering a gleam in your face, this particular
fresh fruit likewise helps to lighten up skin tone. You can certainly increase
your beauty simply by including this particular scrumptious fruit in your daily
diet on a regular basis.
Mangoes help treat acne problems successfully since they open the blocked pores
of the skin. As soon as these skin pores are opened up, acne development
ultimately stops. Unclogging the pores of the skin is definitely a productive
way to remove acne breakouts.
7. Restricts aging:
Mangoes consist of higher quantities of vitamins A as well as vitamin C, which will help to create collagen protein within the body. Collagen once again assist to protect the blood vessels and the entire body connective tissues, therefore reducing the skin process of getting older. Therefore, mangoes could be appropriately known as anti-ageing food items.
8. Promotes brain health:
Mangoes have got plentiful amount of vitamin B-6, which is important for
sustaining as well as increasing the brain features. These types of vitamins
assisted in the combinations of the main chemicals that add in figuring out the
mood as well as alteration of sleeping styles.
Mangoes supply sufficient amount of this particular vitamin by natural means.The Glutamine acid content within mango enhances focus as well as memory power.
Mangoes supply sufficient amount of this particular vitamin by natural means.The Glutamine acid content within mango enhances focus as well as memory power.
9. Boosts body immunity:
Mangoes may also be
abundant with higher amount of beta-carotene a carotenoid. This particular
component of mango works well for improving the immune system of the body as
well as causes it to be powerful. Beta-carotene will get changed into vitamin A
ultimately within the body. Vitamin A once again is definitely an antioxidant
vitamin as well as guarantees you safety from the countless free-radicals that
may damage your internal system.
10. Mango is no longer a forbidden fruit for Diabetic:
“Portion control” is
the solution not abstinence!
Yes, a diabetic person can consume mango!!
A diabetic need not
avoid mangoes completely. After all the fruit contains various important
minerals and vitamins that are important for one’s health. Packed with vitamin
A, minerals and fiber, mangoes should be eaten purely for their health
benefits.
The only thing a
diabetic should remember is that moderation is the key. Being a diabetic one
can choose to have one small mango in the morning or mid-morning.
*There is study about
mango leaves; that they are used in various ways to treat early diabetes, like
leaves are dried and powdered or used as an infusion.
-11. Improves Sex:
The Vitamin E which
can be generously contained in mangoes helps you to control sex hormones as
well as increases sex drive. In numerous types of mango there is certainly
about 2.3 to 3 mg of Vitamin E for each mango.
12. Keeps eyes healthy:
Mango fruit is a wonderful method to obtain Vitamin A as well as flavonoids
just like beta-carotene, alpha-carotene, as well as beta-cryptoxanthin. Vitamin
A encourages excellent eye-sight as well as helps prevent night blindness along
with dry eyes. Vitamin A is additionally necessary for sustaining healthy mucus
membranes as well as skin.
13. Prevents Heat Stroke:
Heat exhaustion is
actually a variety of signs and symptoms brought on since the body battles to
regulate its temperature. Not treated, heat exhaustion can easily advance to
some more serious form generally known as heatstroke.
In warm weather, when the muscles produce considerable amounts
of warmth, they sweat a lot more seriously – dropping considerable amounts of
water as well as salts. In case the body sheds an excessive amount of liquid or
even salt, the signs and symptoms of heat fatigue develop.
Mango in addition regulates
Homocystein levels within the blood, which might preferably be unhealthy for
blood vessels leading to CAD as well as heart stroke. The king of fruits is an
extremely rich method of obtaining potassium that is an essential part of cell
and the entire body fluids that can help managing heart rate as well as blood
pressure level.
P.S. The
views expressed in the above article are based on personal views and
understanding and extracts from various sources being read and available in
various health books/magazines and websites. Author is neither a Doctor nor a
dietitian. Author is personally follower
of strict nutritional diet and healthy food guide based on various understanding
and food related principles. Any reader with any health issues or otherwise, do
take the professional medical help, before following the article.
* The author is not
claiming or is not against medicinal treatment for diabetes. Mango leaves may
be used an alternative or along with the medicines; in consultation with the
Doctor.
Awesome receipe!
ReplyDeleteWill definitely try!
ReplyDeleteHi, hope you must have tried the salad...would like to get feedback for the same!
DeleteSalad with a sweet twist..Will definitely try
ReplyDeleteHi, hope you must have tried the receipe. ..would like to get the feedback for the same!thanks for reading my blog
DeleteHave stopped eating mangoes from past 5 yrs since somebody told me it add up to weight.... Surprise to read so many benefits
ReplyDeleteHi naaz, please try this salad...as morning breakfast/mid morbing or ebenign snacks..as my article says...stopping is not the soLuton ..Porton control is the right key!
DeleteHi...hope you must have tried the receipe. ..would like to know yoor feedback for the same!
ReplyDelete