Indian Mangoes

The smaller than usual Indian mango, unlike the popular Carabao variety, is not a commercially popular Philippine mango, but it is just as delicious and refreshing.  Many Filipinos have Indian mango trees in their backyards.

And from what I understand, Indian mangoes contain healthful benefits as well.

Diana Herrington's article, “10 Health Benefits of Mangoes,” for the Care2 Healthy Living newsletter, gives several reasons why you should have a good, sweet, juicy mango every time you get the opportunity.

Mango can help prevent cancer, she claims, and that research shows the fruit has antioxidant compounds that can help prevent colon, breast, leukemia and prostate cancers.

The fruit is also abundant in healthful enzymes.  Like papaya, mangoes contain enzymes that help break down protein. The fiber in mangoes also helps digestion and elimination.

The high levels of fiber, pectin and vitamin C in mangoes help lower serum cholesterol levels, specifically low-density lipoprotein or the bad cholesterol.

Mango contains tartaric acid, malic acid and a trace of citric acid that alkalize the whole body and help maintain its alkali reserve. And because they contain a lot of vitamin E, mangoes can boost the sex drive.

Green mango is good for cooling off when temperatures rise. It may be juiced and mixed with water and a sweetener to cool down and prevent harm to the body.

Mangoes can boost the immune system as, Herrington says, it has generous amounts of vitamins C and A, plus 25 different kinds of carotenoids that can help keep the immune system healthy and strong.

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Peanut Butter

Peanut butter was once construed as an indulgence best enjoyed occasionally due to its high fat and calorie contents.

But nowadays, such thinking is considered hogwash, because on the contrary, peanut butter’s high fat and calories are good for us.

At least five major studies confirm that eating peanuts can lower risk for coronary heart disease. So it's no leap to think that peanut butter confers the same benefits. "Suffice it to say that eating peanut butter or peanuts has been associated with lower total cholesterol, lower LDL or 'bad' cholesterol, and lower triglycerides, all of which are associated with lower cardiovascular disease risk," says Richard Mattes, Ph.D., R.D., a professor of nutrition at Purdue University.

Furthermore, the peanuts where the peanut butter are derived from, are not true nuts but a member of a family of legumes related to peas, lentils, chickpeas and other beans. Peanuts start growing as a ground flower that due to its heavy weight bends towards the ground and eventually burrows underground where the peanut actually matures. The veined brown shell or pod of the peanut contains two or three peanut kernels. Each oval-shaped kernel or seed is comprised of two off-white lobes that are covered by a brownish-red skin.

The presence of saturated fat doesn’t automatically kick a food, such as peanut butter, into the “unhealthy” camp. Olive oil, wheat germ, and even tofu—all considered to be “healthy” foods—have some saturated fat. It’s the whole package of nutrients, not just one or two, that determines how good a particular food is for health, Dr. Willett says in the July 2009 issue of the Harvard Heart Letter.

Peanut butter also contains some fiber, some vitamins and minerals (including potassium), and other nutrients. Unsalted peanut butter has a terrific potassium-to-sodium ratio, which counters the harmful cardiovascular effects of sodium surplus. And even salted peanut butter still has about twice as much potassium as sodium.

Numerous studies have shown that people who regularly include nuts or peanut butter in their diets are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts. Although it is possible that nut eaters are somehow different from, and healthier than, non-nut eaters, it is more likely that nuts themselves have a lot to do with these benefits.

So, there you go!  Indulge in your peanut butter sandwich or cookies with relish!

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Suggested read:

Serious Eats: 18 easy ways to eat peanut butter

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Atis

It was introduced in the Philippines by the Spanish during the colonial era. The atis (sugar apple)  tree will grow easily in any tropical setting. After about a year's time, it will begin to bear fruit three times a year; the sweetest are those borne during the summer months.

Atis has scaly skin, while the taste of the fruit itself is slightly sweet and soft. Some claim its taste bears similarity to guyabano.

As for its curative properties, the seed contains a yellow, non-drying oil which is an irritant that can be used against lice. The unripe fruit is astringent and can be used for diarrhea, dysentery and dyspepsia, while the roots can be used as a potent laxative. The bark of its tree is astringent and tonic; whereas, crushing and smelling its fresh leaves help those who suffer from fainting spells.

The atis’ other health benefits according to Bureau of Plant Industry are:

1) The leaves are applied as a poultice to children with dyspepsia.

2) Crushed seeds with coconut oil are applied on the scalp to rid it of lice.

3) A decoction of the seeds is used as an enema for the children with dyspepsia.

4) The roots are considered a drastic purgative

5) The crushed seeds, in a paste with water, are applied to the scalp to destroy lice.

6) The unripe fruit is astringent, and is given in diarrhea, dysentery and atonic dyspepsia.

7) The bark, according to Nadkarni, is considered a powerful astringent and tonic.

8)  Externally the leaves, the unripe fruit, and the seeds (which contain acrid principle) possess vermicidal and insecticidal properties.

Read more about atis here.

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Mixed vegetable soup Boholano-style

Boholano-style vegetable soup comes in many varieties, but a top favorite of mine contains a light, clear broth filled with malunggay (moringa), kalabasa (squash), patola (luffa), okra (gumbo), sitaw (string beans) and carrots. Whether as appetizer or main course, such vegetable soup can be satiating and helps maintain hydration, especially in the hot and humid tropics.

As for nutrition, soups loaded with vegetables and beans provide vitamins A and C, potassium, folate and fiber. Those with a clear broth contain fewer calories and less saturated fat than soups with a cream base such as coconut milk. Creamy soups are healthy as well, but they should be consumed in moderation due to the saturated fat they usually contain, which can trigger heart health risk.

Canned soups may be convenient but be wary of their high amounts of sodium and preservatives. Better opt for the fresh homemade version, and if possible, one with an all-organic ingredients so as to avoid the consumption of chemicals (fertilizer, pesticide, fungicide, preservatives, etc.).

Incidentally, I’d like to share the following “Six simple ways to smarter, healthier eating,” which I got from an email newsletter, HEALTHbeat, published by Harvard Medical School.  Subscribing to this free newsletter is highly recommended.

Here are six ways you can eat healthy, delicious meals, and really enjoy what you’re eating.

1) Ditch whole milk

Not only does this reduce saturated fat in your diet, it shaves off calories.

How: Switch to 1% or nonfat milk, and nonfat versions of other dairy products like yogurt and ice cream. Can’t bear to go cold turkey? Step down more slowly to 2% milk, then 1% en route to nonfat, if possible.

2) Harness the power of nuts (and seeds)

Almonds, cashews, filberts, hazelnuts, peanuts, pecans, and pistachios pack plenty of beneficial nutrients, including vitamin E, folic acid, potassium, and fiber. Although many nuts are high in fat, the fat is mainly unsaturated – a healthy choice.

How: First, put nuts on the grocery list. Nuts are high in calories, so it’s best to enjoy them in place of other snacks, not in addition, and to keep serving sizes small.

3) Taste food before you salt it

Break the autopilot habit of reaching for the salt shaker.

How: For two days, don’t put any salt on your food at all. A short break can help reset your taste buds. Then, leave the salt shaker in the cabinet, so it becomes a bit of an effort to reach for it. Make a ritual out of truly tasting your food before you decide if it needs tweaking.

4) Pack lunch once a week

This makes healthy food choices readily available to you at work or on an outing. And since you are controlling portion sizes, you can make sure that you’re not supersizing your meal. Plus, it saves you money.

How: Once a week before you shop for groceries, write out a meal plan that leaves enough leftovers for one or two lunches.

5) Eat five (or more) vegetables and fruits a day

It’s a nutrient-packed way to fill your plate that is generally low in calories.

How: First, for one week, keep track of how often you eat fruits and vegetables. One serving equals one-half cup of chopped fruit or most vegetables; for raw leafy vegetables like lettuce and spinach, a serving is one cup. Once you have your baseline, try adding one fruit or vegetable serving a day.

6) Plan meals that are delightful, delicious and healthy

In an ideal world, food delights all our senses: it looks beautiful, smells heavenly, and tastes delicious, and its textures feel and even sound satisfying. Start thinking about food as something to really savor and enjoy.

How: Pencil in time to prepare and savor one or two special meals a week. Once you’ve assembled great ingredients, set a gorgeous table. Take a moment to truly take in scents, companions, and surroundings, and if you like, give thanks.

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Mixed vegetable soup featured above courtesy of Palwa Restaurant

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Suha (Pomelo)

The best suha or pomelo I had ever tasted came from Davao with a brand name Golden, according to its sticker label.  It was succulent, juicy and sweet.

Truth be told, this is one local fruit in which I am at the mercy of the vendor, because the ones usually sold in Metro Manila and even here in Bohol, provide no visible hints that they are indeed from Davao, or if from a good variety whatsoever.

Although sometimes, a vendor would offer an open fruit from which you can get a taste of (tikim). But then again, what you're buying is still completely covered by a very thick peel. Incidentally, the peel looks inedible and often discarded, actually, it can be used to make marmalade and candies.

Suha is oftentimes referred to as pomelo. and rarely as shaddock, after an English sea captain, Captain Shaddock, who introduced the seed to the West Indies in the 17th century from the Malay Archipelago. Be that as it may, pomelo is the patriarch of the citrus family.

Suha also has curative uses such as against nausea and fainting.  Simply squeeze its rind near the nostrils while inhaling. And there are some folks who boil suha seeds in a gallon of water to use as sitz-bath.

Health benefits of suha or pomelo are immense. It's full of nutrients, vitamins, potassium , lycopene and refrigerant. Along with these, it also contains calcium, sugar and phosphorous.

It is high in fiber and low in calorie. It contains bioflavonoid and various pytho-chemicals that help prevent diseases such as cancer, tumor and heart diseases. It is also helpful in fighting against fatigue, fever, malaria, diabetes, constipation, indigestion, urinary problems, acidity and many more.  

Moreover, the scent of pomelo supposedly reduces hunger pangs. And this is the reason why people include it in their weight loss programs. Its high fiber content satisfies hunger and thus, prevent any overeating temptation.

Pomelo also contains pectin which reduces the accumulation of arterial deposits in the body, thereby clearing out all impurities.

It also works as a natural antiseptic for external wounds. It works as a liver tonic for the human body. It contains high water content which helps in changing the complexion of the skin and increases metabolism .

Read more health benefits, as well as cooking tips here.

These days, suha from Davao costs 100 pesos a kilo, but may cost even more in Metro Manila.

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Corn on the cob

Corn can be cooked either with or without its husk in a variety of different ways.  And according to Yahoo! Shine, boiling corn is easier and quicker than boiling eggs, because there is really no boiling time to follow at all. 

Simply bring some water in a large pot to a boil, then toss in the corn. When the water returns to its boiling point, shut off the heat. Let the corn hang out in the pot for a few minutes, and then enjoy them.

Corn is high in fiber. In fact, it’s notoriously hard to digest, but its insoluble fiber is effective at alleviating common digestive ailments such as constipation and hemorrhoids by absorbing water, which swells the stool and speeds its movement.

Corn contains many vitamins such as Vitamin B (Thiamin, Vitamin B6, Niacin, Riboflavin, Folate). It has traces of Vitamin C, A and E, including folic acid. The folic acid in corn is known to prevent heart disease.  

Studies show folic acid prevents buildup of homocysteine, an amino acid, in the body. Long-term elevation of homocysteine has been linked to higher rates of heart disease; folic acid helps break it down.

Moreover, corn is good for skin care, boosting nervous system, digestion, and maintaining low cholesterol levels.
 

As for the nutritional value of canned cooked corn, according to a 1997 study by the University of Illinois Department of Food Science and Human Nutrition, canned fruits and vegetables are nutritionally comparable to fresh and frozen varieties.

There are plenty of boiled corn vendors along the sidewalks of Tagbilaran these days, especially in the vicinity of BQ Mall..  Price is 20.00 pesos per pack of three.

Suggested read:

Salon: America's corn addiction

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Saging Saba

Saging saba alleviates constipation due to a certain type of fiber it contains that restores and maintains regular bowel functions. Instead of using laxatives with chemicals or other synthetic substances, saging saba is a natural source for decreasing the effects of constipation without causing other bowel problems such as diarrhea.

Bananas, in general, are rich in potassium, which help the body’s circulatory system deliver oxygen to the brain. Potassium also helps maintain a regular heartbeat and a proper balance of water in the body. It is also helpful for reducing strokes and regulating blood pressure because of the way it promotes circulatory health.

The abundance of vitamins and minerals in bananas are a great source of natural energy. Eating only two bananas will give you enough energy to exercise or workout for an hour and a half. Bananas are also ideal as midday snack when feeling lethargic. Instead of drinking caffeine or having a sugary snack, bananas provide a level of energy that lasts longer without the dramatic crash caused by caffeine.

As a way to prevent and treat ulcers, bananas help to reduce the acidity that some foods can leave in the stomach. They help reduce the irritation of the digestive system by leaving a protective coating around the inner walls, making it a natural way to promote intestinal health as well. Since they help to neutralize acidity, they are also a great way to get rid of heartburn. They act as a natural antacid and they quickly soothe the burn.

Due to its abundance of vitamins and nutrients it contains, instead of an apple a day, the adage should state that "eating a banana every day keeps the doctor away." 

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Peanuts

Recent research on peanuts indicates they contain antioxidants that can rival the antioxidant content of many fruits. Roasted peanuts rival the antioxidant content of blackberries and strawberries, and are far richer in antioxidants than carrots or beets.

Peanuts are rich in mono-unsaturated fatty acids like oleic acids that help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol".  They are also a good source of dietary protein composed of fine quality amino acids that are essential for growth and development.

Research conducted by a team of University of Florida scientists, published in the journal Food Chemistry, shows that peanuts contain high concentrations of antioxidant polyphenols, primarily a compound called p-coumaric acid, and that roasting can increase peanuts' p-coumaric acid levels, boosting their overall antioxidant content by as much as 22%.  P-coumaric acid  is believed to reduce the risk of stomach cancer by reducing the formation of carcinogenic nitrosamines

Peanuts are excellent source of resveratrol, another polyphenol antioxidant, which has been found to have protective function against heart disease, degenerative nerve disease, Alzheimer's disease, cancer and viral/fungal infections.

Studies suggests that resveratrol reduces stroke risk by alteration of molecular mechanisms in blood vessels (reducing susceptibility to vascular damage through decreased activity of angiotensin, a systemic hormone causing blood vessel constriction that would elevate blood pressure) and by increasing production of the vasodilator hormone, nitric oxide.

Moreover, another study published by the Journal of Agricultural and Food Chemistry shows that boiling peanuts enhances their antioxidant concentration. It has been found that boiled peanuts have two and four fold increase in isoflavone antioxidants biochanin A and genistein content, respectively. 

Peanuts are an excellent source of vitamin E (a-tocopherol); containing about 8 g per100 g. vitamin E is a powerful lipid soluble antioxidant which helps maintain the integrity of cell membrane of mucus membranes and skin by protecting from harmful oxygen free radicals.

Peanuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. 100 g of peanuts provide about 85% of RDI of niacin, which contribute to brain health and blood flow to brain.

Peanuts are rich source of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

Just a hand full of peanuts per day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.

Peanuts are also a source of coenzyme Q10, as are oily fish, beef, soybeans and spinach.

Peanuts are delicious, crunchy, and their oil seeds have been known to humankind since ancient times. They are actually legumes, but they contain almost all the qualities that true nuts like almonds have.

Scientific name: Arachis hypogaea.

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Watermelon: Another sex drive booster?

Watermelon may be another fruit that can boost human sex drive when regularly consumed.

According to an article by Science News, researchers at Texas A&M University believe that some of the nutrients contained in watermelon may deliver Viagra-like benefits to blood vessels and may also increase libido.

The research suggests that the beta-carotene, lysine and citrulline in watermelon are responsible for this possible added benefit.  Citrulline is converted to arginine in the body, and arginine boosts nitric acid levels, which in turn relax the blood vessels. This is essentially the same effect that Viagra has.

Other than as sex booster, watermelon is a good source of several vitamins, such as vitamin A, which is important for eye health and also strengthens immunity by helping the white blood cells fight infection.

Another is vitamin B6, which helps the immune system to produce the antibodies needed to fight disease and also plays a role in the metabolism of proteins.

The vitamin C in watermelon helps the immune system fight off infections and viruses and protects the body from free radicals, which can accelerate the aging process. Watermelon also contains a small amount of potassium.

Lycopene is the pigment that gives red color to produce such as tomatoes, pink and red grapefruit and watermelon. It also acts as an antioxidant, protecting cells from the oxygen-related damage that is a result of normal cell functioning. Watermelon contains more lycopene than any other fruit or vegetable, reports the Watermelon Promotion Board.

And according to Livestrong.com, watermelon contains 92 percent water to hydrate your body. One cup of raw watermelon contains 170 mg of potassium and only 2 mg of sodium. Potassium and sodium are minerals that help regulate your blood pressure and fluid balance. 

Whereas sodium increases blood pressure, potassium can play a role in lowering blood pressure, according to an American Heart Association Nutrition Committee report published in "Circulation" in August 1998. Reducing your blood pressure lowers your risk of kidney disease.

Moreover, eating watermelon increases your levels of nitric oxide and lowers your risk of kidney disease. Watermelon, particularly the rind, is a rich source of citrulline, according to research from the United States Department of Agriculture in University of Missouri, and published in the "Journal of Chromatography A" in June 2005. Citrulline is an amino acid that your body converts to arginine, which is converted to nitric oxide. 

This gas increases blood flow and reduces blood pressure. A deficiency of nitric oxide is associated with an increased risk of chronic kidney disease, according to research from the University of Florida College of Medicine in Gainesville and published in the "American Journal of Physiology and Renal Physiology" in January 2008. The scientists report that nitric oxide deficiency occurs due to limitations in arginine availability.

Saffron's breakfast buffet includes watermelon fruit and juice

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Related Link:

Watermelon Juice

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Tablea Chocolate

Tablea chocolate is a thick hot chocolate drink made from cacao balls. The tablea can also be in a thick disk or square form.

It is believed that the Spanish during the mid-17^th century persuaded the local Filipinos to grow cacao trees and to develop the beans into cacao tablets.  Thus, began the consumption of the thick and hot tablea chocolate in the local culture.

Health benefits of tablea chocolate

Studies at Cornell University found that cacao powder contained up to three times more the level of antioxidants found in green tea, and twice the level found in red wine.

The cacao beans contain substantial amounts of flavonols.  These antioxidants play an important role in protecting the body against cell damage and may reduce the risk of some types of cancer. 

As indicated by research, cacao beans can help reduce or control the levels of "bad" cholesterol in our bloodstream while raising the "good" cholesterol (HDL) levels. Studies have also indicated the polyphenols in cacao beans may reduce blood pressure.  These polyphenols in cacao beans generally promote a strong immunity against illnesses.

Magnesium is another nutrient contained in cacao beans that support a healthy cardiovascular system. It also improves the strength and condition of the heart and supports its ability to pump blood effectively and decreases blood coagulation, which reduces the risk of blood clots.

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Suggested read:

Thick and Rich Filipino Hot Chocolate

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Guyabano

The guyabano  fruit, leaves, and bark are miraculous natural cancer cell killers, 10,000 times stronger than chemotherapy. Moreover, the compound extracted from guyabano selectively hunts down and kills only cancer cells. It does not harm healthy cells.

Mylene Mendoza-Dayrit writes in her PhilStar article: I remember receiving an e-mail that soursop or guyabano is tens of thousands more potent than chemotherapy. Having just lost a friend this year due to cancer, I looked at the title and trashed the copy dismissing it as another one of those incredulous claims.

Then I met a biochemist from a reputable university who claims three personal encounters with the efficacy of the plant. She excitedly recounted to me — in between rounds of freshly roasted Bataan coffee from her plantation — that the latest case involved the local barangay captain who was diagnosed with cancer. My husband knows him. His family was advised to prepare for the worse as he was thought to have only six months to live. Waiting for the prospect of a costly surgery, the patient got depressed and was resigned that he will not survive this. Gina boosted his morale and gave the friendly advice of taking tea from the soursop bark and leaves.

Apparently, the barangay captain did just that. He drank the soursop tea as his water for three months. He felt better and better and when he had another scan not a single tumor was seen. He was declared cancer-free!

That, of course, became a celebrated miracle in this sleepy Bataan town. I am sure they are planting guyabano obsessively as more and more harvest the fruits, leaves and bark.

Gina mentioned that the barangay captain decided to give it a try when she mentioned that her mother was diagnosed with cysts in the liver. Instead of letting her undergo surgery at her mid-60s she decided to just take the soursop tea and papaya fruit everyday instead. She claims to be healed.

Read more here.

In Panglao Island, you can enjoy Guyabano Shake 

at C.U. Restaurant and Deli

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Pineapple

Pineapple is one of God’s remarkable creations. We enjoy its lush, sweet and exotic flavor, but it may be one of the most healthful foods available today.  Fresh pineapple can alleviate indigestion, arthritis or sinusitis. The juice has an anthelmintic effect; it helps get rid of intestinal worms.

Pineapple is high in manganese, a mineral that is critical to development of strong bones and connective tissue. A cup of fresh pineapple will give you nearly 75% of the recommended daily amount. It is particularly helpful to older adults, whose bones tend to become brittle with age.

Bromelain, a proteolytic enzyme, is the key to pineapple's value. Proteolytic means "breaks down protein", which is why pineapple is known to be a digestive aid. It helps the body digest proteins more efficiently.

Bromelain is also considered an effective anti-inflammatory. Regular ingestion of at least one half cup of fresh pineapple daily is purported to relieve painful joints common to osteoarthritis. It produces mild pain relief. In Germany, bromelain is approved as a post-injury medication because it is thought to reduce inflammation and swelling.

The pineapple is also rich in Vitamin C and Vitamin B1.

Vitamin C is a 'water soluble vitamin', which means it doesn't store in the body. We need to take Vitamin C every day in order to replenish its levels. Pineapple is a great source to find a daily dose of Vitamin C. It helps in the formation of collagen, a protein that grows new skin and blood vessels. The benefit of taking vitamin C is also believed to keep away the common cold.

Vitamin B1 is partly responsible for the development of energy in the body, turning carbohydrates into the daily energy we need. Vitamin B1 is important for the nervous system and muscle functions. Vitamin B1 also goes by the name 'thiamine' . As well as being found in pineapples, thiamine can be found in meat, whole-grain foods, leafy vegetables and egg yolks.

Although the pineapple has traveled and proliferated in many countries from its original home in the lowlands of Brazil, it is only in the Philippines that its fiber was used to create the delicate fabric of marvelous tensile strength called piña.

So fine and precious the quality of this unique handwoven fabric that during the Spanish period, it was sent as gifts to royalty such as Queen Victoria. Samples of embroidered piña are supposedly still preserved in the Victoria and Albert Museum.

Historical accounts may claim that it was the Spaniards who introduced the pineapple from Mexico to the Philippines, but others may argue that it was the early Chinese traders who brought it to the archipelago.

Related links:

The benefits of eating pineapple

Benefits of pineapple on weight loss

The pineapple vendor of Quiapo

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Slices of fresh pineapple are served daily at Saffron's Breakfast Buffet

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