Pepper: Sweet!

Bell peppers, the Sweet peppers, come in a wide array of vivid colors, the green, red, yellow, orange, purple and black. These plumpy, colorful peppers are naturally sweet, but low in calories! They can either be eaten fresh or cooked.

The green bell peppers have an intense flavour. Chopped bell peppers tossed over soups are salads will enhance the flavour of the dish. Adds crunch and sweetness to the meals.

Fresh bell peppers are rich in vitamin C, a powerful anti-oxidant. It powers up the immune system and helps in the formation of collagen in the body. Also rich in B vitamins, especially vitamin B6, for the nervous system to function properly.

The red bell pepper is a good source of beta carotene which is converted to vitamin A, another powerful antioxidant.  Vitamin A aids in night blindness, boosts the immune system, and keep the skin healthy.

Sweet peppers are also good source of vitamin E that plays a key role in keeping the skin and the hair healthy.

Bell peppers are loaded with adequate amount of essential minerals – iron, copper, zinc, potassium, manganese, magnesium and selenium.

The Sulphur in the bell peppers makes it to play a protective role from certain types of cancers.

Bell peppers are rich in alpha & beta carotene, lycopene, lutein, zeaxanthin.  Lutein and zeaxanthin, help protect the eyes from cataracts and macular degeneration. Another good source of all these phytonutrients is, tomato!

Cooking for a shorter period in low heat will retain most of their flavour and flavonoid content. Cooking in higher heat can damage the powerful phytonutrients of these bell peppers.

Stuffed baby capsicum with mango salsa

Number of servings:4

Baby capsicum                       200g

For salsa:

Mango                                     200g

Tomato                                    100g

Onion – chopped                    50g

Cilantro- chopped                   2 tablespoon

Cayenne pepper                      1/2 teaspoon

Pepper                                     1/2 teaspoon

Lemon juice                            2 tablespoon

 Mix all the ingredients of salsa and stuff the baby capsicum with the mixture!

Calories 212 kcal, Protein 6g, Fibers 7g

To lose weight: Go sweet on mangoes!

Mango is a super food. A good snack. It is a versatile fruit that is high in Vitamin C, Vitamin B6, Vitamin A, potassium, and copper.

Do you know that mangoes decrease the risk of obesity and diabetes? It is true that ripe mangoes are high in sugars, and have a High GI. But this does not mean that diabetics and weight watchers should be banned from having it. It can, always be combined, with a low GI food to reduce the GI and balance the calories! The total amount of carbohydrates affects blood sugar levels more than does the source of carbohydrate or starch or sugar. 1/2 cup (85 grams) cubed mango contains about 15 grams of carbohydrate (60 calories).

One half of a small mango is a good source of both soluble (1.7g) and insoluble fibers (1.2g). Soluble fiber helps prevent cholesterol absorption and insoluble fibers help bowel movements and get rid of constipation.

How about having a mango, cucumber salad, for dinner. Cucumber is very low in calorie and GI too! Sounds good….

The antioxidant zeaxanthin, in mangoes, plays a protective role in eye health that ward off damage from macular degeneration.

Mangoes are rich in Beta carotene. β (beta)-carotene, a pro-vitamin A.  According to the study by Harvard School of Public Health, beta-carotene plays major role against preventing the prostate cancer. β–carotene is converted to vitamin A, an essential nutrient. It has antioxidant activity, that helps protect cells from damage. Being an important flavonoid compound, β–carotene has powerful antioxidant functions, helps scavenge free radicals, there by limiting the damage to cell membranes, DNA and protein structures in the cell. High dietary intake of β-carotene

Sweet potato, brussel sprouts, carrots, kale, turnip greens, spinach mustard greens, carrots, butternut squash, collards, swiss chard, lettuce, apricots, guava, papaya, watermelon, basil, cilantro, parsley, thyme, pistachios are also good sources of β-carotene.

It is also a good source of Vitamin C and Vitamin E. Vitamin C helps scavange harmful free radicals. The vitamin B6 or pyridoxine in mangoes, help control homocystiene in the blood, which is harmful to blood vessels, resulting in stroke. Along with Vitamin C, β-carotene, is found to increase lung capacity and relieve respiratory problems, as well as protect from asthma, bronchitis.

Copper, a co-factor for many vital enzymes, is found in moderate amount in mangoes. Copper is also required for the production of red blood cells.

Mango peel is rich in phytonutrients, too!

Mango fruit-Nutrition Value per 100 g

(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	70 Kcal	3.5%
Carbohydrates	17 g	13%
Protein	0.5 g	1%
Total Fat	0.27 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	1.80 g	4.5%
Vitamins
Folates	14 µg	3.5%
Niacin	0.584 mg	3.5%
Pantothenic acid	0.160 mg	1%
Pyridoxine (Vit B-6)	0.134 mg	10%
Riboflavin	0.057 mg	4%
Thiamin	0.058 mg	5%
Vitamin C	27.7 mg	46%
Vitamin A	765 IU	25.5%
Vitamin E	1.12 mg	7.5%
Vitamin K	4.2 µg	3.5%
Electrolytes
Sodium	2 mg	0%
Potassium	156 mg	3%
Minerals
Calcium	10 mg	1%
Copper	0.110 mg	12%
Iron	0.13 mg	1.5%
Magnesium	9 mg	2%
Manganese	0.027 mg	1%
Zinc	0.04 mg	0%
Phyto-nutrients
Carotene-β	445 µg	—
Carotene-α	17 µg	—
Crypto-xanthin-β	11 µg	—
Lutein-zeaxanthin	0 µg	—
Lycopene	0 µg	—

Mango, the king of fruits!

Enjoy this wonderful fruit by adding it to salsa, smoothies and salads. Its sweet flavour make it an excellent ingredients in pies and muffins!  

Moderation is the key. 1/2 cup (85 g) cubed mango – 60 calories. 

 

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Fruits and vegetables are good sources of vitamins and minerals that are associated with a reduced risk of many lifestyle – related health conditions.

Focus on a balanced diet and regular physical activity to maintain a good health.

References:

www.mayoclinic.com

www.webmd.com

http://www.diabetes.org/