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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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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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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Thank you!

RX for Cancer Survivors: Healthy diet and exercise

Steamed fish and green salad

The American Cancer Society urges cancer survivors to exercise more and improve their diets to help prevent the disease from coming back.  The society recommends the following:

Achieve and Maintain a Healthy Weight

Extra weight is linked to increased risk of the cancer coming back and decreased survival rates among breast, prostate, and colorectal (colon) cancer survivors, and possibly others.  Being overweight is a risk factor for these 3 cancers (and others), and many people with cancer are over­weight at the time of diagnosis. For these survivors, setting lifelong goals to achieve and maintain a healthy weight are among the most important health-related goals that can be set.

Healthy ways to control weight include:

- Limiting high-calorie foods

- Drinking fewer beverages high in fat and/or added sugar

- Eating more low-calorie foods like vegetables and fruits

- Adding more physical activity throughout the day

Be Active on a Regular Basis

Many studies have shown that being physically active has a tremendous impact on quality of life of cancer survivors. Now, studies have demonstrated that physical activity after cancer diagnosis is also associated with a lower  risk of the cancer coming back and improved overall survival among multiple cancer survivor groups, including breast, colon, prostate, and ovarian cancer.

Among breast cancer survivors, a recent analysis showed that getting exercise after diagnosis was associated with a 34% lower risk of breast cancer deaths, a 41% lower risk of dying from all causes, and a 24% lower risk of breast cancer recurrence. Among colon cancer survivors, studies suggest exercise cuts deaths from colon cancer and all causes, and cuts the risk of the cancer coming back by up to 50%.

Our recommendations, and those of the American College of Sports Medicine, encourage survivors to aim to exercise for at least 150 minutes per week, and to include strength training exercises at least 2 days per week.  For survivors who have not been previously active, gradually working up to these recommendations is the way to go. 

Fill your plate with vegetables, fruits, and whole grains

Recent reviews suggest that food choices may affect risk for recurrence and overall survival among survivors. The majority of these studies have focused on breast cancer, but more evidence has also emerged for colon and prostate cancer survivors. 

Similar to what we've seen for cancer prevention, it looks like it's the overall dietary pattern that is important for cancer survivorship -it's not one food, or even one food group, that makes the difference.  It's likely the combination of many different nutrients coming from many different foods --working together -- that offers the best protection. 

Studies suggest that the best protection comes from a diet that:

- Is high in fruits, vegetables and, whole grains

- Includes more fish and poultry instead of red and processed meats

- Includes low fat instead of full-fat dairy products

- Includes nuts and olive oil instead of less healthy sources of fat, such as butter or trans fats found in many processed snack foods

The bottom line

Do we have all the answers related to nutrition, physical activity, and cancer survivorship? No. But do we have enough information and evidence to recommend that anyone who's been diagnosed with cancer should strive to be at a healthy weight, live a physically active lifestyle, and add more fruits, vegetables and whole grains to their meals and snacks?  Absolutely.  It's an important message that I'm sharing with everyone I know who has been diagnosed with any kind of cancer.  

Read more here.

Tropical fruit platter

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I very much appreciate my articles and photos appearing on fellow bloggers' sites, popular broadsheets, and local broadcast news segments, but I would appreciate even more a request for permission first.

Thank you!