Health is a border term to be defined. Because it is not merely the absence of diseases and infirmity yet it is about complete physical, mental, and social wellness. Health is the assurance of well-being and it is the most important aspect of life. As it is well said that: “Health is Wealth.” Moreover, Health is the confirmation code of physical, mental, and social sanity. Each of these is equally important. And none of them is preferable over one another. Unfortunately, for us, health is a state of just having heartbeats and breathing rate. Though it is the only evidence of being alive. We are far behind in the knowledge of health. And we highly compromise on health issues.
However, it is not just you and I but the state who is ignorant to health facilities. Some buildings are standing long in the name of hospitals but are incapable of treatment. The horrifying buildings are visited when there is something very serious and contagious. Otherwise, herbals are the alternatives for the intake without diagnosing. The men of white coats deal with an attitude that is more painful than the pain. They write a number of chemicals with their zigzag pen without a delay. At the same time, poverty at the other end discourages buying medicines. And many of the people lose hope and some of them become reluctant to the name of hospitals.
Moreover, the definition of health is limited to physical wellness. This level is also limited to the severity and contagious. There is no culture of mental health wellness and concept of social heath. Though all of these are majorly and equally important. And also there is no concept of consultancy with a doctor. The people are far deprived of education. Health categories are explained below:
1. Physical Health
Physical health is about physical wellness. It means it depends upon the fitness and orderly functioning of the body system. Physical pain is a threat to physical health. Whereas it has a direct linkage with mental and social health.
2. Mental Health
Mental health is the most ignored issue though it is the head of wellness. It means peace of mind and satisfaction. When there is no peace of mind then how can one make progress rather can live life? It is associated with madness. Although it has nothing to do with madness. Psychological consultation is always discouraged.
3. Social Health
Social health is necessary to develop healthy and rewarding interpersonal in your surroundings. But we know nothing of it and are even unaware of its ABCs. Then how we would be able to survive in the world of a global village. Very few might be aware of it and might be taking some measures to maintain it.
Health education should be taught in our educational institutes so that people can learn how to care about themselves and those who are around them. The government needs to improve health facilities along with the attitude of the doctors. Health must be the priority so that we can progress and achieve something.
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.