Wednesday, August 7, 2013
Millie's Monthly Health Tip: Mangos...Great Health Benefits
Hello everyone, its been a bit busy for me at home these past 2 weeks. It took me 1 month to prepare for my family that arrived here on July 28. I was thrilled to have my Mom here and my sweet nephew. While they were here we were on the go everyday and of course I cooked breakfasts and dinner for them everyday. We had lunch wherever we were sight seeing. My family left Saturday
and I am very tired. Photos of me and the family at the end of my health spotlight.
Every month I am going to spotlight a fruit or vegetable regarding their health benefits...thumbs up if the benefits are good and thumbs down if they are not good. Starting our health tip is the delicious mango.
Mangoes contain a high amount of the carotenoid compound beta-carotene.
Mangoes are a low-fat, low-calorie, cholesterol-free source of a variety of nutrients, especially vitamin A, vitamin C, dietary fiber and antioxidant compounds. If your diet includes rich sources of these nutrients regularly, you may be less likely to develop many serious medical conditions. Originally cultivated in India, mangoes are now more widely eaten than any other fruit in the world, according to Fruits & Veggies More Matters. In the United States, ripe mangoes are typically consumed raw, dried or cooked in chutneys or pies. Mangoes contain an enzyme that can tenderize meat, and can be used to add a nutritious burst of flavor to marinades.
A single cup of sliced, raw mango provides 89 micrograms of vitamin A. This amount fulfills about 13 percent of the U.S. Department of Agriculture's recommended daily allowance of vitamin A for an adult woman and nearly 10 percent of the RDA of vitamin A for a man. Vitamin A benefits the body by promoting the health of the skin, immune system, eyes and by supporting cell differentiation and reproduction. Adequate vitamin A intake may lower your risk of cancer, cataracts and age-related macular degeneration. Vitamin A is fat-soluble and should be eaten along with a healthy source of dietary fat. Try tossing slices of mango into a salad dressed with olive oil and vinegar, or top grilled steak, chicken or fish with a mango salsa.
Mangoes contain 60 milligrams of vitamin C per cup of slices, which supplies 80 percent of a woman's daily vitamin C needs and 66 percent of a man's. Consuming plenty of vitamin C-rich foods like mangoes may decrease your risk of cancer, high blood pressure, osteoarthritis and heart disease. Vitamin C is also vital for maintaining the health of the bones, skin and blood vessels. The vitamin C content in mangoes decreases when the fruit is exposed to light, heat and air. To minimize vitamin C degradation, store your mangoes in a cool, dark location and use them within three to four days of purchase. Avoid peeling or slicing mangoes until just before eating.
Harvard University Health Services reports that half of a small, peeled mango contains nearly 3 grams of dietary fiber, or between 8 and 11 percent of the RDA of fiber for adult men and women. Mangoes are rich in both soluble and insoluble fiber. High soluble fiber intake may help prevent elevated blood cholesterol and diabetes, while eating plenty of insoluble fiber can regulate bowel movements. A 2009 "Nutrition Reviews" article adds that people who eat fiber-rich foods regularly may also be less likely to suffer from stroke, obesity, heart disease, cancer, hypertension and ulcers.
In 2007, a study conducted by Brazilian researchers examined the antioxidant content of four popular varieties of mangoes: Palmer, Haden, Uba and Tommy Atkins. The scientists determined that, while the different types contained slightly different concentrations of antioxidants, all were good sources of beta-carotene and polyphenols. Another study, published in "Acta Horticulturae," confirmed that the most common varieties of mangoes in the United States are all good sources of beta-carotene. The American Dietetic Association advises that eating foods rich in antioxidants like beta-carotene and polyphenols can help prevent diabetes, heart disease, cancer and neurodegenerative disorders like Alzheimer's disease and dementia.
Thumbs up for those delicious mangoes.
Some family photos
My cute mom
My nephew and my grand-daughters...trampoline fun.
We had a great time playing Twister.
My nephew loved the horses.
She's a beauty.
He loved our dog Jasper
Here's our baby boy.
My nephew with my cousin's dogs.
Since my nephew is from the city he sure loved the country...come visit us again Sonny.