ISLAMABAD, Jan 06 (APP): A daily intake of juice combination of beetroots, apples and carrots not only boosts the immune system but also keeps at bay chronic illnesses like cancers, heart diseases as well as Parkinson’s disease and Alzheimer’s disease.

All the three components of the juice i.e beetroots, carrots and apples have antioxidants which have the ability to fight fatal illnesses, said a general physician (GP) Dr Rozina Shah.
“This combo juice boosts the immune system and may help in preventing and even curing cancers,” she said.

The combination, she says, has Vitamin A in carrots, iron in apples and in beetroots there is a variety of vitamins and minerals like Manganese, Potassium, Iron and Vitamin C etc.
Researchers also endorse Dr Rozina’s point of view.

Moreover, researchers have highlighted enormous benefits of all the three components of combo juice.
Accordingly, the benefits of apples are:

-Good for teeth, prevent Alzheimer’s disease and Parkinson’s disease, curb all sorts of cancers, decrease risk of diabetes, make heart healthier, detoxify the liver and boost the immune system.
While beetroots-a great source of vitamins, minerals, antioxidants and dietary fibre:
-Improve blood flow
-Reduce blood pressure
-Detoxify the liver
-Treat iron deficiency and Anaemia
-Good for muscles and skin
-Might help in preventing and curing cancer
-Beets have a positive effect on mood and mental state.

 Also, remember, Dr. Rozina warns, that plain beetroot juice may contain oxalic acid and therefore, it is good to blend it with other fruits or vegetables. This will also help in adding additional flavour and nutrition. For instance, beetroots and carrots make a lovely pair. “A combination of beetroot juice with carrots is very healthy, other fruits that go well with beetroots can be oranges and pineapple that add a nice tang while complementing the sweet flavour of beets or perhaps some papaya for depth and to add body to your drink,” she said.

It is best to have beetroot juice early in the morning or one hour before your breakfast. “Drink a 200 ml glass of beetroot juice every day to reap all its benefits. But drink it fresh else the nutritional value of the juice diminishes,” she adds.

Researchers have attributed this to the presence of nitrates in beets. The naturally occurring nitrates increase nitric oxide found in the blood vessels which allow more oxygen to flow to your brain, heart
and muscles  and thus, lowering high blood pressure.

Beetroot juice helps in opening the blood vessels and thus increases the flow of oxygen throughout your body making you feel more energetic and active. This is probably why it’s best to have it early in the morning to wake up your sleepy organs.  It has been often promoted as a great workout drink and good for athletes as it increases the flow of oxygen to the muscles preparing them for the stress ahead.

While talking about the third component , ‘carrots Dr. Rozina said these being a high source of antioxidants specially Beta-carotene decrease risk of heart disease and stroke.

Beta Carotene of carrots changes to vitamin A in the body and is crucial for improving immunity in the body ,protecting skin and eye health and various forms of chronic diseases ,the doctor added.

According to studies, carrots are packed with valuable nutrients and in the form of juice one not only gets a healing supplement but a tonic that not only regulates blood sugar but also improves blood health to fight inflammation and clean the kidneys beside protecting eyesight, brain function and preventing leukemia.

Calories, Carbs, and Health Benefits of Orange Juice

Drinking orange juice is a very popular way to consume oranges and the drink is often served with breakfast. While it does contain naturally occurring sugar, the beverage is also high in vitamins, minerals, and antioxidants.

Nutrition Facts

The following nutrition information is provided by the USDA for 1 cup (8oz) of orange juice.¹Included below are the approximate values of a cup of orange juice. Be aware that different brands will have slightly different amounts of each nutrient.

• Calories: 110
• Fat: 0g
• Sodium: 9.6mg
• Carbohydrates: 27g
• Fiber: 0.96g
• Sugars: 20g
• Protein: 2g

Carbs in Orange Juice

Most of the calories in orange juice come from carbohydrates. There is almost no fiber or starch in orange juice. This means that most of the carbs in orange juice are provided in the form of sugar.

Pure orange juice provides naturally-occurring sugar. That is sugar (fructose in this case) that occurs naturally in foods such as fruit. However, some brands of orange juice may add extra sugar. That sugar is called “added sugar” and health experts recommend that we watch our added sugar consumption. Also, pure fruit juice may offer additional health benefits, but more research needs to be done to determine exactly what these are.²

The glycemic index of orange juice (containing no added sugars) is estimated to be 50.³ Keep in mind that the glycemic index takes serving size into account. So if you drink more than a single serving (one cup) the GI will be higher.

Fats in Orange Juice

There is almost no fat in orange juice

Protein in Orange Juice

Orange juice is not a good source of protein, providing less than two grams per serving.

Micronutrients in Orange Juice

One serving of orange juice has all the vitamin C you need for a whole day. Orange juice is also high in potassium, and it’s a good source of folate and thiamine, two of the B-complex vitamins. 

Health Benefits 

The vitamin C found in orange is essential for healthy blood vessel walls and connective tissue that lies below your skin. It’s also essential for normal immune system function.⁴ Vitamin C is also an antioxidant that is thought to have health benefits by protecting your cells from free radical damage. More research is needed to determine all of the specific health-protective roles fruit juices may play in our bodies.²

Orange juice is also a good source of folate that’s necessary for red blood cell formation and to help prevent a birth defect called spina bifida. And it’s high in two important minerals, potassium, and iron. Potassium is essential for nerve and muscle function, and it works against sodium to maintain body fluid balance and blood pressure.

Keep in mind that you’ll gain many of the health benefits of orange juice if you simply consume an orange. By comparison, one average-sized orange has about 60 calories, 15 grams of carbohydrates, and 3 grams of fiber.⁵ But it also only has 70 milligrams of vitamin C. That’s still a substantial amount, but you’ll get more vitamin C with a glass of orange juice.

Eating oranges is an excellent way to get your daily dose of vitamin C and potassium, plus fiber. Although most oranges are consumed as juice at breakfast time, there are plenty of ways to get more fresh oranges into your day. For example, you can eat an orange out of your hand as an afternoon snack, or add orange sections to a salad served with a tangy citrus vinaigrette.

Common Questions About Orange Juice

Can orange juice prevent or cure a cold?

Probably not. While vitamin C is essential for immune system function, there isn’t any evidence that drinking orange juice will help prevent a cold nor will it make your cold go away any faster.⁴ It is important to stay hydrated when you’re not feeling well and drinking orange juice can help with that.

Can drinking orange juice prevent cancer?

It’s possible that some of the compounds in orange juice may help prevent cancer, but so far the only research has been done on lab animals so it’s not known if drinking orange juice will prevent or delay any types of cancer.⁶

Will drinking orange juice make a person gain weight?

As long as you keep your daily caloric intake where it needs to be so that you maintain or lose weight, drinking orange juice won’t cause you to gain weight. If you consume more calories than you burn every day, then you’ll gain weight no matter if the calories are from orange juice or something else. Keep serving sizes in mind and budget your calories appropriately.

Should I just eat an orange instead of drinking juice?

An orange has fewer calories and carbs than orange juice, and it has more fiber. But it doesn’t have as much vitamin C. As long as you get enough vitamin C from other sources such as strawberries, peppers, and other fruits and veggies, the whole fruit is probably the way to go. 

Is freshly squeezed orange juice more nutritious than store-bought?

Yes, it is. Ounce for ounce, freshly squeezed orange juice can have about 50 percent more vitamin C and almost twice as much folate and thiamine. 

Should I drink calcium-fortified orange juice? If you feel that you often fall short in your calcium intake from foods such as dairy products, nuts, seeds, and green leafy vegetables, then drinking calcium-fortified orange juice can help you meet your calcium needs.⁷ Be sure to read the Nutrition Fact label on the product to see how much extra calcium you’ll get from each serving. Note that some brands also add vitamin D as well

Mangoes are highly nutritious fruits that offer a variety of health benefits. Here’s a detailed look at the nutritional profile and health benefits of mangoes:

Nutritional Profile of Mangoes (per 100 grams)

• Calories: 60
• Water: 83.46 g
• Protein: 0.82 g
• Fat: 0.38 g
• Carbohydrates: 14.98 g
  • Sugars: 13.66 g
  • Dietary Fiber: 1.6 g

Vitamins:

• Vitamin A: 54 mcg (6% DV)
• Vitamin C: 36.4 mg (61% DV)
• Vitamin E: 0.9 mg (5% DV)
• Vitamin K: 4.2 mcg (5% DV)
• Vitamin B6: 0.119 mg (6% DV)
• Folate: 43 mcg (11% DV)

Minerals:

• Potassium: 168 mg (5% DV)
• Magnesium: 10 mg (3% DV)
• Calcium: 11 mg (1% DV)
• Iron: 0.16 mg (2% DV)
• Phosphorus: 14 mg (2% DV)

Health Benefits

1. Rich in Antioxidants:
   • Mangoes contain polyphenols like mangiferin, quercetin, and catechins, which protect against oxidative stress and inflammation.
2. Boosts Immunity:
   • High in vitamin C, mangoes enhance the immune system and help the body fight off infections. Vitamin A also supports immune function.
3. Aids Digestion:
   • Enzymes like amylases in mangoes break down complex carbs into simple sugars, aiding digestion. The fiber content helps maintain a healthy digestive tract.
4. Promotes Heart Health:
   • Potassium and magnesium in mangoes help regulate blood pressure. The fiber and antioxidants can lower cholesterol levels and improve overall heart health.
5. Supports Eye Health:
   • Vitamin A and antioxidants like lutein and zeaxanthin in mangoes are crucial for maintaining good vision and protecting against age-related eye disorders.
6. Improves Skin and Hair Health:
   • Vitamins A and C are essential for skin health, promoting collagen production and reducing signs of aging. Vitamin A also supports sebum production, keeping hair healthy.
7. May Help Prevent Cancer:
   • Antioxidants and polyphenolic compounds in mangoes may reduce the risk of certain cancers by protecting cells from DNA damage and inhibiting the growth of cancerous cells.
8. Aids in Weight Management:
   • Low in calories and high in water and fiber, mangoes can help you feel full longer, which is beneficial for weight management.
9. Improves Bone Health:
   • Vitamin K and calcium in mangoes are important for maintaining strong and healthy bones.

Tips for Including Mangoes in Your Diet

• Enjoy fresh mango slices as a snack.
• Add mango chunks to salads, smoothies, and yogurt.
• Use mango in salsas and chutneys for a tropical flavor.
• Incorporate mango into desserts like sorbets, ice creams, and fruit salads.

While mangoes are nutritious, it’s important to consume them in moderation due to their natural sugar content. Enjoying mangoes as part of a balanced diet can help you reap their many health benefits.