Cooking Shows

Munch on Mangoes for Great Health!

Hello and welcome to today’s edition of Cooking with Fey! As the year winds down in the pleasant time between Christmas and New Year’s, I thought we could talk about a delightful treat- Mangoes!

Slide2

Mangoes are a tropical fruit with a creamy juicy pulp and large oval-shaped seed in the center. Many people comment that a mango tastes like a cross between a peach and a pineapple, and you get the best of both worlds on this one in terms of taste! But besides being a great addition to recipes, or eaten raw, mangoes also have health benefits to add to your diet such as: assisting in immune system function, protecting our heart and improving cognitive function.

mango-1218129__340.png

Mangoes also contain these helpful nutrients:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Fiber
  • Folate
  • Potassium
  • Copper
  • Antioxidants

Vitamin A is necessary for human growth and development, cell recognition, sight, proper immune system function, sexual reproduction, as well as helping the heart, lungs, and kidneys to function normally. While Vitamin A sounds like a miracle, be careful how much you take. If you ingest too much it can be harmful to the body. Most doctors recommend that adult men consume 900 mcg per day, and women take 700 mcg per day to stay within healthy levels.

As you may know, mangoes are a fantastic source of Vitamin C, which is an important nutrient linked to immune system health. Having a strong immune system helps the body ward off illness or recover faster from sickness. Which is especially important now that cold weather seems to be here to stay for most parts of America.

Vitamin C is also great for the heart. In a research study published by the Harvard School of Public Health, the diets of 126,399 adults were examined over the course of many years to reveal that for every serving of fruits and vegetables a person consumed, there was a 4% reduction in their risk of developing coronary heart disease. The study also pointed out that leafy green vegetables and foods high in Vitamin C, like mangoes, had the largest positive impact.

Other studies have found that activities such as daily walking, combined with mango intake, can reduce blood pressure. So if you are concerned about your heart health talk to your doctor about adding mangoes to your diet.

Vitamin C also increases iron absorption in the body, so if you suffer from an iron deficiency or anemia, then mangoes might be the answer you’ve been looking for.

Vitamin K is important to the body because it is needed for the body to product a protein called prothrombin, which allows the body to support bone metabolism and form helpful blood clots (like when you get a papercut and the blood clots to stop the bleeding, not the scary kind of blood clot). Vitamin K creates healthy, strong bones by increasing their density. Denser bones are less likely to break or sustain injury.

red-snapper-and-shrimp-ceviche-with-avocado.jpg

Now, you may be thinking, “why on earth do I care about fiber?” But worry not, I am about to explain about the different types of fiber, and why you should care.

Soluble Fiber is like the police force of the body. This type of fiber attaches itself to cholesterol particles in the body and helps them to be removed when we visit the restroom. This is very important because it helps to reduce the body’s overall cholesterol levels, which can be a contributing factor to heart disease.

Insoluble fiber can be thought of like a massive sponge in the large intestines. This type of fiber draws in water and helps regulate the movement of food through our intestines. So if you are having problems going to the restroom, then the insoluble fiber in prunes can help.

Folate, which is one of the B vitamins, is important for tissue growth and normal cell function. Further, folate is especially important for pregnant women and our active aging populations.

Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. This means that mangoes can help the nervous system regulate muscle movements more effectively. This is important for weightlifters such as myself, as it maximizes all that hard work we put in at the gym each week.

The potassium and vitamin C in mangoes also combine to protect our heart. Heart health is important for me since I live with Atrial Fibrillation. So when I read studies like the one from Vanderbilt Medical School stating that a daily intake of potassium can lower the risk of developing heart disease, I definitely made sure to start eating mangoes so my own heart condition doesn’t worsen.

mango-1239347__340.jpg

Copper is a very vital mineral that every part of the body needs in order to function. Why, you might ask? Because copper helps our bodies make red blood cells, keep our nerve cells healthy and support our immune system. Copper also helps our body form collagen, absorb iron from the food we eat and assists in energy production. That sounds like a super important mineral to me!

As you may know, mangoes contain a fantastic source of antioxidants to fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight some cancers and decrease your chances of developing heart disease or diabetes. These same antioxidants also keep our skin looking young and beautiful. Science is starting to show that consuming antioxidants can help slow the onset of wrinkles, age spots or decreased elasticity in our skin.

Science is also starting to show that diets rich in antioxidants have a positive effect on cognitive diseases like Alzheimer’s or Parkinson’s diseases. While these illnesses currently have no known cure, diets rich in antioxidants and anti-inflammatory compounds can lower the risk of developing these diseases later in life.

mango-1218147__340.png

RECIPES:

Slide3.JPG

Slide4.JPG

 

cropped-logo2

Advertisements
Cooking Shows

Acai Berries Are More Than a Fancy Buzzword!

Hello and welcome to today’s edition of Cooking with Fey! On this dreary rainy day I thought we could remember the splendor of summer by talking about acai berries!

Why acai berries? Because these last few years they have become a buzzword food that few of the clients I work with actually know why. So today I thought I would set the record straight about why people consume acai berries– other than for their delicious taste! Acai berries, powders and juices are more than just a fancy new talking point for health enthusiasts, they also have health benefits to add to your diet such as: protecting our heart, improving cognitive function and slowing down certain cancers.

download

Acai berries also contain these helpful nutrients:

  • Vitamin A
  • Fiber
  • Calcium
  • Antioxidants
  • Phytochemical- Anthocyanins

Vitamin A is necessary for human growth and development, cell recognition, sight, proper immune system function, sexual reproduction, as well as helping the heart, lungs, and kidneys to function normally. While Vitamin A sounds like a miracle, be careful how much you take. If you ingest too much it can be harmful to the body. Most doctors recommend that adult men consume 900 mcg per day, and women take 700 mcg per day to stay within healthy levels.

Now, you may be thinking, “why on earth do I care about fiber?” But worry not, I am about to explain about the different types of fiber, and why you should care.

Soluble Fiber is like the police force of the body. This type of fiber attaches itself to cholesterol particles in the body and helps them to be removed when we visit the restroom. This is very important because it helps to reduce the body’s overall cholesterol levels, which can be a contributing factor to heart disease.

Insoluble fiber can be thought of like a massive sponge in the large intestines. This type of fiber draws in water and helps regulate the movement of food through our intestines. So if you are having problems going to the restroom, then the insoluble fiber in prunes can help.

img_0235.jpg

Calcium is the essential mineral everyone was taught as a kid would help us build strong bones. And you are right in remembering that from 3rd grade science. Calcium is vital for the health of our bones, and for slowing down bone density loss as we age. The mineral calcium also impacts the muscle that surrounds blood vessels, causing it to relax. Which is important for blood pressure and muscle contraction. Just remember, it is difficult for the body to effective absorb calcium without the presence of Vitamin D in the body, so be sure to have an adequate source of Vitamin D in your diet to maximize the effects of calcium.

As you may know, acai berries contain a fantastic source of antioxidants to fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight some cancers and decrease your chances of developing heart disease or diabetes. These same antioxidants also keep our skin looking young and beautiful. Science is starting to show that consuming antioxidants can help slow the onset of wrinkles, age spots or decreased elasticity in our skin.

Science is also starting to show that diets rich in antioxidants have a positive effect on cognitive diseases like Alzheimer’s or Parkinson’s diseases. While these illnesses currently have no known cure, diets rich in antioxidants and anti-inflammatory compounds can lower the risk of developing these diseases later in life.

acai-bowl-recipe-15-683x1024

Phytochemicals are compounds found in plants that have disease-fighting properties when ingested by humans. This is just a complicated way of saying that phytochemicals are an important part of a healthy diet to prevent certain diseases.

The phytochemical, anthocyanin, found in acai berries, has been shown to lower oxidative stress and inflammation, which can promote brain health and function. Anthocyanins are also being shown by scientific research to enhance and improve memory. Scientists think the compound works by reducing neuro-inflammation, increasing synaptic function and improving blood flow to and in the brain. But the amazing benefits of anthocyanin don’t stop here. This phytochemical has been shown by other studies to reduce the risk of heart attacks in young or middle-aged women when consumed as a part of a daily diet, and acai berries also work to decrease the levels of bad LDL cholesterol in the body. Furthermore, laboratory studies are starting to show that anthocyanins have anti-cancer properties that prevent certain cancers from spreading, they induce cancer cell death and inhibit the growth of some tumors! Thank goodness for anthocyanins!

 

RECIPES:

Slide3

Slide4

cropped-logo2