Summer time is mango time! The goodness of mangoes can be best enjoyed during this time of the year, when the summer heat is taking a toll on our body all the time! Mangoes, also known as the king of fruits, are popular because of their distinct and sweet flavour which is a treat to taste buds. But at the same time, mangoes and their consumption have been a topic of debate. Many are under the illusion that mangoes are very high in sugar and calories.
But whenever we have such doubts, celebrity nutritionist Rujuta Diwekar is right here to our rescue. After her widely popular Fitness Project 2018, she continues to share fitness and health tips on Facebook, spreading happiness and well-being.
One of her recent posts on Facebook was that of mangoes, where she attempts to enlighten people about the popular myths and realities about mangoes. She writes that mangoes are in season. Eating seasonal is something we all must swear by!
The first and foremost thing that she clarifies is that it is a myth that mangoes are high in sugar and calories. But the reality is that mangoes are sweet and pulpy because it contains fructose in high amounts. Fructose or monosaccharide is simple sugar, which will not lead to weight gain if consumed in limited quantities. Also, avoid eating mangoes with your meal as that too would contribute to giving you extra calories.
The second myth that exists about mangoes is that they have high glycemic index. The average glycemic index of mangoes considered to be on the lower scale of glycemic index.
Another popular myth about mangoes is that people with diabetes should not eat them. However, Rujuta completely denies this and says that not only are mangoes safe for diabetics, they are in fact recommended for people with diabetes because of its rich profile of nutrients. They are rich in phytonutrients, antioxidants and fibre.
Another popular myth that exists about mangoes is that you can identify the ripeness of mangoes by their skin colour. However, the fact is that ripeness of mangoes can be better identified by a gentle squeeze, where the ripe one will succumb only slightly. Also, a ripe mango is one which smells fruitier than an unripe one.
Often, mangoes are known to be rich in Vitamin A. But the content of Vitamin A in mangoes depend on the variety to which they belong. Also the maturity of the fruit will determine its vitamin content. A green mango will be high in Vitamin C and as it ripens, its amount of beta carotene or Vitamin A increases. As mentioned above, mangoes are rich in antioxidants, phytonutrients, fibre, Vitamin B-6 and potassium.
Thus, as Rujuta wrote on her post, mangoes “khao aur khane do”. Eat mangoes regularly in summer as they can improve eyesight and contribute to a glowing skin. Mangoes can boost immunity as well. Prefer eating it as a fruit instead of gulping mango juice to get more nutrients. Courtesy NDTV
Fruit and Vegetable Juices That Enhance the Immune System
Everyone knows that fresh fruits and vegetables are loaded with nutrients that offer a wide range of benefits for the mind and body. Certain fresh produce help enhance your immune system, making it possible for you to easily avoid various infections and diseases. Juicing the following allows you to boost your immunity in a truly refreshing and delectable way:
The sweetness of carrot juice makes it loved by kids and adults alike. Carrots get their characteristic bright orange color from its rich supply of beta carotene, a nutrient converted into vitamin A for sharper vision and better eye health. More importantly, vitamin A is an essential nutrient for a stronger immunity.
Vitamin C in lemons makes these citrus fruits excellent boosters of your immune system. Vitamin C is a well-known powerful antioxidant that protects the body from colds, cough, flu and others. Lemon juice may be acidic, but it has an alkalizing property once ingested, helping to restore optimal pH balance in the body.
Other than vitamins and minerals, apples also contain plenty of insoluble fiber. This type of carbohydrates that cannot be digested by the body works as a broom that sweeps out toxins along the intestinal tract. With all of those accumulated poisonous substances out of your body, your immunity is in top-form.
When it comes to fruits, some of the best sources of vitamin C are kiwis. Other than this super antioxidant, kiwis also contain vitamins A and E, both of which are necessary for a stronger immune system. Insoluble fiber and potassium in these fruits are also highly favorable for your cardiovascular system.
Cranberry juice is admired for its ability to bolster the urinary tract system. However, it also contains plenty of vitamin C that helps safeguard you from illnesses brought about by invading microorganisms such as bacteria and viruses.
A vegetable that makes for an excellent immune-boosting juice is broccoli, thanks to its rich supply of beta carotene and vitamin C. Every glass of broccoli juice also provides your body with sulphur, a mineral with powerful antimicrobial properties. Sulphur promotes healing as well because it detoxifies the body at a cellular level.
What makes beet juice capable of supporting the immune system is its long list of vitamins and minerals. Some of them include vitamins A and C, iron, calcium, potassium and manganese. When juicing, it’s a good idea to mix beets with other fruits and vegetables of your choice due to its strong, earthy flavor.
Reduce asthma symptoms with Omega-3
A new study has found that consuming a diet rich in omega-3 fatty acids is linked to fewer childhood asthma symptoms which are triggered by indoor air pollution.
The study published in ‘American Journal of Respiratory and Critical Care Medicine’, lays out that families and health care providers may be able to protect children from harmful effects of indoor air pollution by serving a diet rich in omega-3 fatty acids while reducing foods rich in omega-6 fatty acids such as soyabean oil and corn oil.
“Our group is working on ways to reduce the levels of indoor air pollution in Baltimore City homes,” said lead author of the study, Emily Brigham. “Results are promising, but we don’t want to stop there,” Brigham added.
The study found that for each additional gram of omega-6 intake, children had 29 per cent higher odds of being in a more severe asthma category.
Conversely, with each 0.1-gram increase in levels of omega-3 fatty acids in the diet, researchers saw 3 to 4 per cent lower odds of daytime asthma symptoms.
Indoor air pollution, from sources including cooking, cleaning activities and cigarette smoke, is a known trigger for asthma symptoms.
Omega-3 fatty acids, which are found abundantly in fish and certain nuts and seeds, are considered healthy as they are known to reduce inflammation.
Omega-6 fatty acids, primarily found in vegetable oils (including corn, soybean, safflower, and sunflower), as came out in other studies, have mixed effects on health, but have the potential to promote inflammation.
The researchers, however, noted that it doesn’t prove the relationship between fatty acids and asthma severity.
“Among populations known to be disproportionately affected by asthma, we may find that improving diet and air pollution together has the greatest impact on health,” said Brigham.
New cell that can heal hearts discovered
Researchers have discovered a previously unidentified cell population which could lead to new treatments for patients with injured hearts.
The cell, described in the journal Immunity, was discovered in the pericardial fluid found in the sac around the heart of a mouse with heart injury. The researchers from the University of Calgary in Canada found that a specific cell, a Gata6+ pericardial cavity macrophage, helps heal an injured heart in mice.
The same cells were also found within the human pericardium of people with injured hearts, confirming that the repair cells offer the promise of a new therapy for patients with heart disease. “Our discovery of a new cell that can help heal injured heart muscle will open the door to new therapies and hope for the millions of people who suffer from heart disease,” said Paul Fedak, a professor at the University of Calgary.
“The possibilities for further discovery and innovative new therapies are exciting and important,” said Fedak. Heart doctors had never before explored the possibility that cells just outside the heart could participate in healing and repair of hearts after injury, researchers said.
Unlike other organs, the heart has a very limited capacity to repair itself which is why heart disease is the number one cause of death in North America, they said. “We always knew that the heart sits inside a sac filled with a strange fluid,” said Fedak. “Now we know that this pericardial fluid is rich with healing cells. These cells may hold the secret to repair and regeneration of new heart muscle,” he said.