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Are you pregnant, Diabetic or Hypertensive? If yes, then avocado is the good “fruit” for you! Did you know that Avocados or Persea americana have the highest fat content among all kinds of fruits? It has zero cholesterol and most of its fat content is composed of monounsaturated fatty acids which can help lower cholesterol levels, maintain cardiovascular health and support brain development. One serving (65 g) contains 104 calories which is just 43 % of the calories found in 1 cup of rice. It has high fiber content and a low glycemic index which makes it suitable for Diabetics. It is also a good source of Vitamin C, Vitamin K and Folate which are nutrients essential for women of child-bearing age and pregnant women.
1 serving of Avocado is equivalent to:
● 12.5 x 6.5 x 2 cm
● 65 grams edible portion, no skin and seed
Here are some of the health benefits of Avocado:
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Did you know that Virgin Coconut Oil (VCO) has antiviral properties that can help lower inflammation among some suspect and probable cases of COVID-19 in the Philippines? This was shown in a recent study headed by Dr. Imelda Angeles-Agdeppa, Ph.D. from DOST-FNRI which was published last August 2020. In their study, they added Virgin Coconut Oil (VCO) into the meals of participants from two isolation facilities in Santa Rosa City, Laguna for 28 days. Half of the participants received a meal with VCO while half of the participants received a normal meal with no VCO. The results showed that the participants who received VCO had a significant decline in their C-reactive protein levels which is a laboratory measure for inflammation. This means that VCO supplementation has helped reduce inflammation and helped hasten recovery time. However, the limitation of this study is that their participants are > 20 y.o., had no other comorbidities such as uncontrolled hypertension and diabetes and VCO was only tested on suspected or mild COVID cases. Thus, more studies are needed for the application of VCO to other age groups and for moderate and severe COVID cases.
How does VCO work against COVID-19?
Read more: Sana Oil! Virgin Coconut Oil as Food Supplement Against COVID-19?
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Kamote, Cassava or Kamoteng Kahoy, Gabi and Ube are all examples of staple root crops that are cheap and healthy rice alternatives for Filipino families on a budget. Here are 5 reasons why you should try adding root crops to your diet:
1. Root crops are good sources of dietary fiber. Root crops contain dietary fibers such as cellulose, hemicellulose and lignins which attract water into the gut and help prevent constipation. They also serve as “cholesterol binders” so we could excrete them and help lower blood cholesterol levels. Dietary fiber is also a prebiotic or food for our good bacteria that provides us with Vitamin K as a byproduct. They also help our good bacteria to reproduce and protect us against harmful bacteria.
2. They have low glycemic index which is suitable for Diabetics. Due to the high fiber content of root crops, its breakdown is slower as compared to white rice. Thus, it releases sugars into the bloodstream at a slower rate that is why it has a lower glycemic index. These kinds of food are suitable for Diabetics who want to have a stable glucose level for a longer period especially while on Insulin therapy.
Read more: 5 Reasons Why You Should Add Root Crops to Your Diet
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MANILA, 02 JUNE 2021– The Scaling Up Movement( SUN) 3.0, the third phase of the United Nations-established movement, calls for accelerated results to eliminate all forms of malnutrition by 2030. In the launch of the SUN 3.0 strategy in the Philippines, stakeholders from the SUN Networks including government, civil society, business sector, academe and donors committed to enhance leadership and country-ownership of nutrition actions to achieve results.
In 2014, the Philippines became the 51st country to join the SUN Movement which has now grown to include 63 countries. The National Nutrition Council Governing Board approved the Philippine registration to the SUN Movement to gain support from other SUN member countries and International development partners, and the United Nations agencies in improving the nutrition situation of the country and in harmonizing existing strategies to ensure effective implementation in order to achieve nutrition targets.
Read more: SUN 3.0 Rises for Filipinos – A Call For Intensified Nutrition Actions
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Brown rice is an unpolished rice where only the hull or husk (ipa) is removed. The bran or the brown color is left intact which contains both monounsaturated and polyunsaturated fatty acids, protein, fiber, vitamins and minerals which is removed in polished rice. Here are the health benefits of brown rice as compared to white rice based on recent research:
1. Brown rice helps in blood glucose control and lowering bad cholesterol among Diabetic and Overweight individuals. Results of a recent study in India showed that a significant reduction in long term blood glucose control among those with Diabetes or Metabolic Syndrome was observed. Brown rice consumption also improved total and bad cholesterol levels among overweight participants. Another study found that consumption of brown rice was associated with a reduction in blood glucose as compared to white rice. Thus, brown rice is a good rice alternative for Diabetic and Overweight Individuals who want to improve their long-term blood glucose control and lower bad cholesterol.
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Mangosteen is Davao’s Queen of Fruits. It is a round fruit with thick purple colored skin which is opened to reveal a white sweet-sour fruit. Mangosteen season usually runs from May to November. Now is the right time to maximize this fruit’s health benefits while it is cheap and widely available. Here are 3 reasons why you should add Mangosteen into your diet:
1. It has unique anticancer properties. Mangosteen contains α-mangostin, a component of xanthone found in the mangosteen pericarp (the fruit’s thick skin) extract. It has anticancer properties against gastric, cervical, colorectal, liver and breast cancer cell lines. Its anticancer properties are attributed to its numerous antioxidants which may also aid in cancer and disease prevention.
