Mango… The “King of Fruits”

This “King of Fruits” is one of the most popular and nutritionally rich fruits in the world with a unique taste, flavor, texture and health-promoting properties. There are over 1000 different varieties of mangoes.

Properties: 

• They are an amazing source of vitamins A, C, E, and B-complex as well as health-promoting flavonoids such as beta-carotene and alpha-carotene.
• They are powerful anti-cancer food and are specifically known to help prevent lung, breast, and colon, prostate, blood, and oral cancers.
• They are also highly beneficial in the prevention of strokes, heart disease, arthritis, cognitive disorders, respiratory diseases, and kidney disease.
• They are a good source of potassium, an important component of cell and body fluids which controls heart rate and blood pressure.
• The tartaric, malic and citric acid in mangoes helps to alkalinize the whole body and flush out toxic acids. 
• They are packed with enzymes and are a prebiotic food, meaning they contain compounds that stimulate and feed the good bacteria in the intestines which greatly aids in digestion and assimilation. 
• They contain a significant amount of pyridoxine (B-6) which is vital for the synthesis of serotonin and dopamine in the brain. Pyridoxine is also essential in maintaining hormonal balance and proper immune function as well as for helping the body break down sugars, fats and proteins. 
• They contain copper which is required for red blood cell production.
• They help prevent insomnia and provide for a better night’s sleep.
• They help to decrease LDL (bad) cholesterol because of their fiber, pectin, and vitamin C content. 
• Due to their high vitamin A content, they are also excellent for promoting good eyesight and helping to prevent night blindness and dry eyes. 
• They prevent anemia because of their iron content.
• They are wonderful for skin health and can be used to help clear clogged pores, eliminate pimples, and add a natural glow to the skin. 
• Since the fruit has a relatively low glycaemic index, moderate consumption of approx 2 slices of mango by diabetics will not spike blood sugar levels.
• Interestingly, the mango peel is also rich in phytonutrients.

Mangoes are one of the world’s most versatile fruits and can be used in both sweet and savory recipes. Use mango in your smoothies, shakes, salads, raitas, salsa, chutneys, jams, preserves, marinades and vegetable dishes. Blend green mango pulp with water, jaggery and a pinch of soonth to prepare a delicious remedy for heat stroke. Spices also pair well with mango … experiment with cinnamon, ginger, cloves, chili, cardamom, pepper, etc. to boost the flavor and nutrition of the dish. Experiment with finding new ways to add mangos into your diet. Your body will love you for it…. And do not forget to send us a recipe 😉

If you are not sure whether the mangoes you have bought are organic…or whether they have been artificially ripened with calcium carbide, wash them thoroughly and leave them overnight in a bowl of water,

A word of caution: Restrict your intake of this fruit if you are on warfarin therapy. Since mangoes have high vitamin A content, it could result in potentiation of warfarin activity and increased bleeding risk.

Do like and share if you benefit from this post  😊

Stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza.

Healthy winter diet: The best foods to eat to stay well this winter

Although there are fewer foods that are in season in winter than in summer, winter boasts some surprising health superstars.

As the temperature begins to dip, our thoughts will no doubt turn to hot soups, shakarkand chaats, beet thoran, nihari, undhiyo, gajar ka halwa, noren gur sandesh, moong dal laddoo and other winter warming comfort food.

There’s nothing wrong with indulging a little over the winter months, but how do you make sure you get all the nutrition your body needs to fight off colds and flu?

Here are some top tips for what to eat to stay well this winter…

Start your day with porridge:-

Start your day with a healthy slow-release breakfast, which will keep you full of energy until lunch. Porridge or sattu made from oats, barley, gram flour, nachni/ragi etc are a great way to start your morning. Add nuts or seeds and some seasonal winter fruit like apples, pears, jardalu or dates.

Choose fruit and veggies rich in vitamin C:-

Add foods like sweet potatoes, tomatoes, Shimla Mirch and citrus fruits to your meals as they contain vitamin C, which plays an important role in the immune system and energy levels, especially important if you regularly exercise.

Look for sources of zinc:-

During the winter months, we can come into contact with viruses that can cause colds or flu. So, it’s important that our immune system functions normally and zinc contributes to this. Foods such as seafood, spinach, and legumes are good sources of zinc.

Eat more iron-rich foods:-

Red meats, lentils, and green leafy vegetables are good sources of iron, which supports a healthy immune system. If you’re not getting all your iron requirements from food sources alone to consider taking a natural iron food supplement.

Up your intake of vitamin B12:-

Fish such as salmon and mackerel, as well as milk, eggs, and cheese, are a great source of vitamin B12. Vitamin B12 contributes to the normal functioning of the immune system and also contributes to a reduction in tiredness and fatigue.


 5 of the healthiest winter foods you should be eating.
 
1. Tulsi, Pepper, and Ginger
 Nothing can warm you better than a cup of piping hot ginger and tulsi tea on a cold wintery day. Add some soonth (dried ginger powder) and you will keep colds, infections and a sore throat at bay

2. Dark Green Leafy Vegetables
Dark leafy greens, such as spinach, methi, amaranth (chaulai) and mustard greens (sarson) thrive in the chill of winter. These greens are particularly rich in vitamins A, C, and K and are also excellent sources of folate, important for women of childbearing age.

3. Citrus Fruits
Citrus fruits, including lemons, limes, oranges, and grapefruit, are at their juiciest in the wintertime and can add sunshine to the dreary winter. Citrus fruits are loaded with vitamin C—one medium orange delivers more than 100 percent of your daily dose. Citrus fruits are also rich sources of flavonoids. The predominant flavonoid in these fruits—hesperidin—is credited with boosting “good” HDL cholesterol and lowering “bad” LDL cholesterol and triglycerides.

4. Potatoes
Potatoes sometimes get a bad rap for being a white starch, thrown into the same category as white rice or white bread. But unlike those other starches, which have indeed been stripped of healthful nutrients, potatoes are whole foods that contain several beneficial nutrients. They are an excellent source of two immunity boosters—vitamins C and B6. They are also a good source of folate, which is especially important for women of childbearing age.

5. Dried fruit, Nuts and Seeds
Raisins, almonds, walnuts, dates, figs, pine nuts, chironji, pumpkin seeds, sunflower seeds, melon seeds, sesame seeds etc are all excellent choices in the winter. 

Stay warm, stay happy, stay blessed with good health…always!!!

Warm regards,

Charmaine D’Souza.