The well said proverb “Health is wealth” provoke me to
think about health facilities in our country Pakistan. Then I limited my
thoughts about the health facilities of my own area Chitral which is at the far-flung
end of KPK. That is known to be the largest district of KPK but it has only two
hospitals; District Headquarter Hospital lower Chitral and Tehsil Headquarter Hospital
upper Chitral. Oh, I forgot to tell you that this single district Chitral has
been divided into two districts in terms of areas, not facilities. Now it has
got two names lower and upper district but not the facilitating power. I am
ready to compromise and overlook all the other facilities but tell me how to
ignore health facilitation.
I am thankful to the government for the block building in
the name of the hospital whereas I am not getting that how the buildings
without equipment diagnose and treat the illnesses. At the same time, I am
amazed by the high authorities that how a few doctors can deal and treat a mass
when there would be no surveillance. Believe me, I am not sure about the ambulance
service there. Let me tell you there are no specific wards for different
diseases nor specialized doctors for diagnosing. Hospitals are places for relief
but I used to become sick on my visit to them. There are no proper waiting
areas for the attendants of the patients. They have to wander outside worried
about their loved ones inside the cold wards. And they are option less.
It is not just about the health facilities but also road
infrastructure that hampers the ways to move the patients. Now imagine people
who have lost their dear ones in this realm. Many go in the run of availing
facilities to cure their patients but lost hope in the verges of high mountains
and deep river digs. And do you know about the population of Chitral which is
more than 447362 and is being facilitated with just two hospitals and some
dispensers?
The people love each other so that they try their best to
take the patients to down cities. The first city they consider is Peshawar despite
the expanses. Now my question is that if there can be well-equipped hospitals
in cities then why not in towns and villages? If doctors are capable of working
in big cities then why do they not serve their local areas? If the government
hospital in Peshawar has different diagnostic wards with specialized doctors
and advanced equipment then why not every District Headquarters?
The above reality is not just about Chitral but about all
those many Chitrals which are situated in all the other provinces of the
country. Every village, town, and even some cities are deprived of this basic
facility. Let me tell you about Gilgit Baltistan that is considered to be a province
that has not a single full-fledged hospital that can facilitate the people over
there. It took more than 18 hours to bring a patient from that distant point to
the capital of Islamabad. And you know hospitals in Islamabad are well advanced
but unable to deal with and diagnose. Just think about it for few seconds and
then answer yourself.
In Chitral and Gilgit Baltistan, we are grateful to Aga Khan
Health Service that is doing its best to reach out to every small village and
to serve the people. And the main hospital Booni Medical Centre (BMC) is facilitating
people to a large extend.
I am informing you that imagination and visualization cannot
work and it needs serious attention and action. There is a dire need to build
hospitals at least at the distance of 30 km to the reach of every district and
surroundings. So, that the people will not suffer. Wealth is nothing at the
cost of health that is why please end the monopoly game and care about the
citizen so that we can stand as one nation (AikQaum).
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
Rich in Antioxidants:
Mangoes contain polyphenols like mangiferin, quercetin, and catechins, which protect against oxidative stress and inflammation.
Boosts Immunity:
High in vitamin C, mangoes enhance the immune system and help the body fight off infections. Vitamin A also supports immune function.
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.
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.
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.
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.
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.
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.
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.
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
Known for adding flavor, freshness, and
acidity to drinks and foods, lemons are the most commonly used citrus fruits.
Lemons are also used for garnish and flavoring desserts. They can be juiced,
cut into wedges, or grated to make lemon zest.
This versatile fruit is an excellent source of
vitamin C. They are naturally low in calories and carbohydrates and available
all year long. Lemons are a perfect fruit to keep on hand for salad dressings,
seafood recipes, flavoring water, and more.
Lemon Nutrition Facts
The following nutrition information is provided by the USDA for one lemon (without rind) measuring approximately 2 1/8″ in diameter (58g).
Calories: 17
Fat: 0.2g
Sodium: 1mg
Carbohydrates: 5.4g
Fiber: 1.6g
Sugars: 1.5g
Protein: 0.6g
Carbs
One whole lemon contains 17 calories and just over 5 grams of carbohydrate. The carbs are primarily fiber (1.6 grams) and sugar (1.5 grams). Note that the juice of a whole lemon provides only 0.14 grams of fiber, according to USDA data, but almost the same amount of sugar. The glycemic load of a whole lemon is estimated to be 1, making it a low-glycemic food.
Fats
There is a very small amount of fat in lemons,
under 1 gram if you consume the whole fruit.
Protein
Lemons are not a good source of protein,
providing less than 1 gram per fruit.
Vitamins and Minerals
Lemons are an excellent source of vitamin C,
providing over half (30.7mg) of your daily recommended intake. There are also
very small amounts of thiamin, vitamin B6, and folate in lemon.
Lemons are not a good source of minerals, but
they do contain small amounts of calcium, iron, and potassium.
Health Benefits
The health benefits of lemons are attributed
primarily to the high level of vitamin C that the fruit provides.
Prevents Deficiency
Lemons have been used throughout history to
manage vitamin C deficiency.
Improved Heart Health
Studies indicate that a higher intake of
vitamin C is associated with a reduced risk of cardiovascular
disease (CVD), including coronary heart disease and stroke.
The National Institutes of Health states that the benefit is likely due to the
antioxidant content of lemon which helps to prevent oxidative damage that can
lead to cardiovascular disease.3
But authors of one large review were careful
to put their findings into perspective. They concluded that while research
suggests that vitamin C deficiency is associated with a higher risk of death
from cardiovascular disease and that vitamin C may slightly improve endothelial
function and lipid profiles in some groups, studies do not provide enough
support for the widespread use of vitamin C supplementation to reduce cardiovascular
risk or mortality.4
Slower Age-Related Decline
Vitamin C is a powerful antioxidant.
Antioxidants help to prevent cell damage caused by oxidative stress. There is
ongoing research about the possible impact that antioxidants can have on the
aging process. There is some evidence that they may help improve skin health or
even help prevent certain types of diseases associated with aging. So far,
however, study results have been mixed.5
Improved Eye Health
Additionally, researchers are investigating whether
a higher intake of vitamin C can help treat or prevent age-related macular
degeneration (AMD) and cataracts—common causes of vision decline in older
adults. So far, study results have been inconsistent but research is ongoing.3
Better Immune Function
Vitamin C has been shown to play an important
role in immune function. And while some people take vitamin C supplements or
use lemons to prevent or manage the treatment of the common cold, studies
regarding its effectiveness have yielded mixed results.
A few large studies have shown that taking a
vitamin C supplement of about 250 mg per day may help certain specific
populations reduce the duration of the common colds, but other studies have
shown no benefit in the general population.3Also, it is important to note that studies
investigating the relationship between the common cold and vitamin C examine
supplements, not lemons.
Cancer Prevention
Antioxidants, such as those in lemon, are
being investigated for their potential impact on cancer.
According to the National Cancer Institute, increased levels of antioxidants may be able to prevent the types of free radical damage that have been associated with cancer development. Free radicals are chemicals that can cause cellular damage in the body. Exposure to certain environmental toxins (like cigarette smoke) may increase the free radicals in your body and even cause the body to make more free radicals.
But researchers still don’t know if
antioxidants have the power to combat or prevent cancer. More research needs to
be done investigating the impact of antioxidants from food versus antioxidant
supplements. For now, there is not enough evidence to know for sure if there is
any benefit.
Allergies
People with an allergy to citrus fruits should avoid lemon or products made with lemon or lemon zest. Citrus allergy is not common but can be problematic in some people. There are also reports of asthma as a reaction to inhalation of lemon or orange peel. If you suspect an allergy to lemon, seek care from a qualified allergy specialist.