Mango Health Benefits And Nutritional Value

Mango has a myriad of benefits that are good for the health of our bodies, can treat diseases such as cancer, helps digestion because it is rich in fiber and many more benefits and efficacy that we can get by eating mangoes every day. Mangoes classified as rich fruit beta-carotene and vitamin A. As a provider of vitamin A. Because rich in beta-carotene and vitamin A, eating mangoes can also boost the immune system and can lower the risk of heart disease.

Mango also known as Mangifera Indica, this exotic fruit belongs to the family of Anacardiaceae. Though native to Southern and Southeast Asia, the fruit is now also grown in Central and South America, Africa and the Arabian Peninsula also. Today there are over 1,000 different varieties of mangos throughout the world.

Nutritional Value of Mango

In a cup of mango slices, contained 105% percent of calories, 76% vitamin C, 25% vitamin A, 11% vitamin B6, 9% prebiotic fiber, 9% copper, 7% potassium, and 4% magnesium.

Nutritional value per 100 g based on USDA
Energy	250 kJ
Carbohydrates	15 g
Sugars	13.7
Dietary fiber	1.6 g
Fat	0.38 g
Protein	0.82 g
Vitamin A equiv.	54 μg
beta-carotene	640 μg
lutein and zeaxanthin	23 μg
Thiamine	0.028 mg
Riboflavin	0.038 mg
Niacin	0.669 mg
Pantothenic acid	0.197 mg
Vitamin B6	0.119 mg
Folate	43 μg
Choline	7.6 mg
Vitamin C	36.4 mg
Vitamin E	0.9 mg
Vitamin K	4.2 μg
Calcium	11 mg
Iron	0.16 mg
Magnesium	10 mg
Manganese	0.063 mg
Phosphorus	14 mg
Potassium	168 mg
Sodium	1 mg
Zinc	0.09 mg

Health Benefits of Mango

1. Prevent Cancer

Research shows antioxidant compounds in mangoes protect the body against the risk of colon cancer, breast, leukemia and prostate cancers. Compounds in mangoes role in preventing cancer is quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat.

2. Lowering Cholesterol

Tinnginya fiber, pectin and vitamin C in mango help lower blood cholesterol levels.

3. Brighten Skin

Compounds in mango are able to clean your pores and remove acne on the skin. Can be used both internally and externally to the skin.

4. Healthy Eyes

A cup of mango supplies 25 percent of the daily value of vitamin A as needed. Therefore, consumption of mango both for clarity of vision and prevent dry eyes.

5. Meet the Needs of Alkaline

Tartaric acid, malic acid, and citric acid in these fruits helps keep the body's alkaline reserve.

6. Normalize Insulin Levels

Mango leaves help normalize insulin levels in the blood. Mango fruit also has a relatively low glycemic index (41-60) so eating mango harmless for your sugar levels.

7. For better sex

Mangoes are rich in vitamin E. Despite popular relationship between sex and vitamin E was originally created by generalizing the study in mice, further research showed intake of mangoes can help increase sex drive.

8. For Healthy Digestion

Mango contains gallic acid which is very good for the digestive tract. The content of the enzyme present in mangoes can also help the process of digestion and also helps breakdown protein. In addition, it is also able to prevent constipation and soothes the stomach.

9. Maintaining healthy teeth and gums,

This is because mangoes contain vitamin C, which has the function to maintain and trigger healthy teeth and gums. Vitamin C can also help absorb iron and can inhibit the production of natrosamin, a substance that can cause cancer.

10. Immune Booster

The amount of vitamin C and vitamin A sufficient, plus 25 types of carotenoids in mango helps keep your immune system healthy and strong.

Mango Serving Suggestions

Mangoes can be eaten both raw and ripe. Mangoes are a good source of vitamins and minerals essential for the human body. Always have mangoes in your daily diet to get the health benefit.

• Mango fruit can be enjoyed all alone without any additions.
• Fresh mango cubes are a great addition to fruit salads.
• Mango juice with ice cubes is a popular, delicious drink.
• Mango fruit juice blended with milk as "mango-milk shake." Mango fruit is also used to prepare jam, ice cream and in candy industries.
• The unripe, raw, green mango has been used in the preparation of pickles and chutney in the Asian countries.

10 Health Benefits and Nutritional Value of Onion

We often find onions in a variety of dishes, but did you know the benefits and nutritional content of onions? Onions have a characteristic that is rich in thiosulfinat, sulfide, sulfur oxides and other sulfur-smelling mixture. Custeine ​​Sulfur Oxides which was instrumental in the onion flavor and produce substances that make pain in the eyes. Thiosulfinates produce anti-bacterial substance. Onion is effective against many bacteria including: Bacillus subtilis, Salmonella, and E. coli. Onions garlic is not as hard as her sulfur content is approximately a quarter rather than garlic.

Onions have a variety of benefits of treatment. The earliest inhabitants of the Americas, using wild onions to treat colds, coughs, and asthma, and to repel insects. In Chinese medicine, onions have been used to treat sore throats, coughs, bacterial infections and respiratory problems.

The World Health Organization (WHO) supports the use of onions to improve poor appetite and prevent constriction of blood vessels. In addition, onion extracts are recognized by WHO for help treat coughs and colds, asthma and bronchitis. Onions are known to reduce airway spasms. An onion extract is known to reduce shortness of breath due to allergic asthma patients.

Onion nutritional value

Onions are a very rich source of frukto-oligosaccharides. These oligomers stimulate the growth of healthy bacteria bifidobacteria and suppress the growth of harmful bacteria in the large intestine. In addition, they can reduce the risk of tumors developing in the colon. The highest onion nutrition is vitamin C, which reach 12% of our RDA. Onion also contain several other vitamins and minerals that you can read below.

Nutritional value per 100 g based on USDA
Energy	166 kJ
Carbohydrates	9.34 g
Sugars	4.24 g
Dietary fiber	1.7 g
Fat	0.1 g
Protein	1.1 g
Water	89.11 g
Thiamine	0.046 mg
Riboflavin	0.027 mg
Niacin	0.116 mg
Pantothenic acid	0.123 mg
Vitamin B6	0.12 mg
Folate	19 μg
Vitamin C	7.4 mg
Calcium	23 mg
Iron	0.21 mg
Magnesium	10 mg
Manganese	0.129 mg
Phosphorus	29 mg
Potassium	146 mg
Zinc	0.17 mg
Fluoride	1.1 µg

10 amazing onion health benefits

1. Against cancer. Onions are rich in sulfide compounds, are efficacious protects body cells against tumor growth.


2. Controlling blood glucose levels. Eating onions can help reduce blood glucose levels. Onions contain allyl-propyl-disulfide and chromium that helps increase the production of insulin. Insulin is a hormone that helps the body's absorption of glucose by the cells.


3. Prevent blood clots. Onions contain anti-clotting substance. The content of sulfur in onions efficacious to prevent blood clots.


4. Helps digestive system. Onions contain dietary fiber that helps digestion. Onions also contain a prebiotic that encourages the growth of beneficial bacteria (probiotics) in the digestive system that helps the digestive function.


5. Protect against allergies. Onions are rich in quercetin, an antioxidant that is known to have anti-inflammatory and anti-allergic.


6. Maintain brain health. Onions contain a lot of vitamin B complex such as pantothenic acid, pyridoxine, folate and thiamin which is an important nutrient for the brain and play a role in preventing neurological disorders.


7. Strengthen bones. Onions contain several important nutrients that maintain bone density in the form of minerals like copper, calcium, magnesium, and phosphorus.


8. Strengthen network connector. Sulfur contained in onions useful in the formation of connective tissue.


9. Strengthen immunity. Onions are rich in antioxidants such as vitamin C, quercetin, and manganese minerals are highly efficacious in curing fever and influenza.


10. Reduce risk of hypertension. Onions contain a substance called allicin, which maintain the flexibility of blood vessels to maintain blood pressure remains normal.

Calories In Blueberries, Nutritional Value & 11 Amazing Benefits

Blueberries are included in the berry family has the sweetest flavor, also includes one of the fruits that are low in calories. Not to mention the nutritional content of blueberries that provide many health benefits. Blueberries are one of the healthiest fruits on the planet. Blueberries beat other fruits and other vegetables because of its antioxidant content. This makes blueberries as one antidote to damage cells in the body that contributes to the symptoms of heart attack and cancer incidence. Research on rats mention that rats consuming this fruit becomes more focused and smarter than mice that did not eat it.

Fruit that has a Latin name Vaccinium spp, contains a variety of nutrients, for example, some minerals (manganese, calcium, phosphorus, iron, potassium, and zinc), vitamins B1, B2, B3, and B6, vitamin C, vitamin E, vitamin K, as well as carbohydrates and fats. The content of manganese and vitamin K on Blueberry fruit is quite high, the chemical element manganese is an anti-inflammatory. Its function can indirectly facilitate blood flow and improve memory.

Calories in bluberries and nutrition facts

Like what we have mentioned above, bluberries are low in calories. There are only 16 calories in every 1 oz fresh bluberry fruit, meanwhile calories in every unsweetened frozen bluberries with the same size contains 14 calories. The highest calories content available in blueberry muffins which has 79 calories in every 1 oz. Below you can read detail nutritional value.

Nutritional value per 100 g
Energy	240 kJ
Carbohydrates	14.49 g
Sugars	9.96 g
Dietary fiber	2.4 g
Fat	0.33 g
Protein	0.74 g
Vitamin A	54 IU
beta-carotene	32 μg
lutein and zeaxanthin	80 μg
Thiamine	0.037 mg
Riboflavin	0.041 mg
Niacin	0.418 mg
Pantothenic acid	0.124 mg
Vitamin B6	0.052 mg
Folate	6 μg
Vitamin C	9.7 mg
Vitamin E	0.57 mg
Vitamin K	19.3 μg
Calcium	6 mg
Iron	0.28 mg
Magnesium	6 mg
Manganese	0.336 mg
Phosphorus	12 mg
Potassium	77 mg
Sodium	1 mg
Zinc	0.16 mg

Blueberries health benefits

• Healthy heart. Blueberries contain ingredients that are good for heart health. With the consumption of five or six pieces each week, will help lower the risk of developing a heart attack.
• Lowering blood sugar. Blueberry fruit is a fruit with a low glycemic index, which is good for blood sugar regulation, particularly for those with diabetes. Consumption of these five fruits every day, and you will feel the positive benefits to the body.
• Prevent cancer. With diligent eating half a cup of blueberry juice every day, its anthocyanin content can prevent cancer.
• Preventing infection in the urinary tract. Such as cranberries, blueberries are also good for preventing bacterial or bladder infection. 
• To lose fat in the abdomen. With polyphenol ingredients found in them, nutritious blueberries reduce excess fat around the stomach and reduce problems in the body's metabolism. Due to the low calorie content, the fruit is good to eat for you who are undergoing a diet program. 
• Treating cellulite. Raw blueberries contains four grams of fiber. Fiber is in it more easily absorbed than water though. 
• Good for the bones. Material containing manganese blueberries good for the bones so powerful in strengthening bones and you will avoid the risk of loss.
• Increase endurance. According to a study, blueberries turned out to contain more antioxidants than other fruits and vegetables. Antioxidants are good for the immune system, by neutralizing the free radicals caused by toxins or cigarette. The antioxidant benefits resulting from pigment-producing blue color in blueberries. 
• Brain stimulation. Diligently eating blueberries can make the brain work more actively and more clever. The study also said that the habit of eating blueberries can improve memory in later life. 
• Good for dry skin. In the realm of beauty, blueberry donate one other important benefits, which smoothes skin texture. The trick is simple, mix two teaspoons of brown sugar and blueberries with three tablespoons of lemon juice. 
• Helped sharpen vision. Consumption of two blueberries every day will avoid yourself from the risk of decreased vision in the eye due to increasing age.