7 Health Benefits of Mango

@healthbiztips fruits health blog healthbiztips mango superfoods

7 Health Benefits of Mango

November 15, 2019

Mango Health Benefits - Healthbiztips

Mango Health Benefits - Healthbiztips

@healthbiztips by Arlene Gentallan -- health blog

Mango (Mangifera indica) is one of the most desired tropical fruits because of it's delectable taste. It is packed with fiber, vitamins and minerals which offers a range of health advantages.

Ripe mangoes have a soft yellow juicy sweet or sour flesh surrounding a large tough seed at it's core. This fruit comes in various varieties with different sizes and skin color ranging from green, orange, and yellow, although it's skin is inedible.

Unripe mangoes are usually green in color with a extremely sour greenish fresh. Still, even unripe mangoes have an appeal as it can be eaten with fish paste (bagoong) or table salt to balance out it's taste.


1. Promotes good digestion

A good source of fiber, incorporating mango in the diet helps prevent and counteracts gastrointestinal problems like constipation, and encourages  regular bowel movement.


2. Good for the eyes

Every 100 grams of mango contains about 21% of one's daily Vitamin A needs. Vitamin A is essential for sharp eyesight and prevention of macular degeneration.


3. Boosts immune system

Mango is an excellent source of Vitamin C, an antioxidant  that plays a role in immunity and body repair. 100 gram mango meets about 60% of one's daily Vitamin C requirement.


4. Healthy skin, hair, and teeth

Vitamin C is also a paramount component in the production of collagen which serves as structural support of the skin, hair, teeth, muscle, organs, and other integral parts of the body. It gives strength and flexibility and prevents wrinkling and sagging.


5. Low in calories

Mangoes are low in calories, and do not contain cholesterol. Every 100 gram of this fruit only contains roughly 60 calories.


6. Antioxidant rich

Mango is rich in antioxidant polyphenols which serves to shield the body from harmful environmental free radicals that are responsible for premature aging. It also ensures the health of the cells in the human body. Studies in animals shows that intake of mango has positive outcome in the prevention of heart disease and cancer.


7. Vitamins and minerals

Mango is a good source of Vitamin E, folate, potassium, copper, vitamin B, vitamin K, and manganese, with traces of iron, calcium, and phosphorus.

Is it healthier to drink your tea cold or hot?

@healthbiztips antioxidant health health blog healthbiztips superfood superfoods tea

Is it healthier to drink your tea cold or hot?

June 22, 2019

Is it healthier to drink your tea cold or hot? | Healthbiztips
photo credit: Monika Grabkowska @moniqa @unsplash

Hot tea vs. cold tea: which is the healthier choice | Healthbiztips

@healthbiztips by Arlene Gentallan | health blog

If your want to squeeze out the most health benefits from your cup of tea, should you drink it hot or cold?


Brewing tea leaves or tea bag using hot water for an optimal period of time, which is about 3-5 minutes is crucial to harness it's antioxidant contents like flavanoids. Tea's antioxidant content is vulnerable to oxygen, so if you let it sit in open air to cool down, then a portion of it's antioxidant content gets destroyed.

Commercially available cold bottled tea generally contains less antioxidants because of the processing these teas have undergone. If you're preparing a home made ice tea, then your're making a healthier beverage because it generally undergo less processing which enables the beverage to retain more antioxidants compared to those commercially sold ones.

In general, tea delivers your more antioxidant and health benefits when you consume it freshly made hot. Just make it a point that you still let it cool down a bit to such a point that it doesn't burn your tongue.

If you decide to make your own version of home made ice tea, then it's definitely a healthier choice compared to those bottled teas in the market since you'll get more antioxidants with zero preservatives.

If you're gonna be making a cold tea drink, then you still have to steep it. Steeping your tea for several hours in room temperature is necessary in order to harness it's antioxidant content. If you compare those hours with the average of 5 minute time it takes to steep a hot tea drink, then, you'll realize it'll take more patience.


Tea is one of the healthiest beverage known to humanity. It's packed full of antioxidants that has several health benefits to the body

Do you prefer to drink your tea hot or cold? We have our individual preference but at times, the choice between a hot or a cold tea drink depends on the weather. If it's a chilly morning, then downing a steaming cup of tea serves the body well. On the other hand, enjoying cold tea drink during the summer can help you avoid heat stroke. Just make it a point to never drink a cold drink straight up in cases when you're body temperature is high like when you've jogged or been under the sun for too long, because it can be fatal due to cold shock response.

8 Health Benefits of Kiwi

@healthbiztips health benefits health blog healthbiztips kiwi fruit superfood superfoods

8 Health Benefits of Kiwi

May 28, 2019

Health Benefits of Kiwi | Healthbiztips

People usually associate the fruit kiwi with the country New Zealand, but did you know that this fruit originate in China. It's also known as Chinese gooseberry. Let's explore the health benefits of this delicious fruit.

Health Benefits of Kiwi | Healthbiztips
photo credit: Stephan Henning @unlesbar @unsplash

@healthbiztips by Arlene Gentallan | health blog

1. Boosts immunity

Did you know that the vitamin C content of kiwi is twice that of an orange. When you eat 1 whole kiwi fruit, you meet 106 % of your daily vitamin C needs. Wow! That's how extraordinary kiwi is.

Vitamin C boosts your immune system so you don't easily catch typical diseases like common cold and flue. You know getting sick is a real bummer.


2. Good for digestion

Kiwi is a good source of dietary fiber which helps with proper digestion. Each kiwi fruit contains about 2.1 grams of fiber.

Eating kiwi aids in the digestion of protein in the diet because it contains an enzyme called actinidin. Kiwi's actinidin content is also the same enzyme which makes this fruit a good meat tenderizer.

Did you know that you can actually eat kiwi's brown hairy skin raw. It's just so happen that many people find it's skin unpalatable.


3. Antioxidants, minerals, and vitamins

Daily consumption of kiwi is good for your general health and wellbeing.

Kiwi is a good source of copper, folate, vitamin C, vitamin E, and vitamin K. Kiwi contains traces of vitamin A, calcium, iron, vitamin B6, vitamin B12, magnesium, and manganese.

Eating kiwi's skin gives you additional fiber, minerals, and nutrients.

4. Low in calories

One medium sized kiwi fruit contains only 46 calories which makes it a low calorie snack. It's natural sweet taste helps satisfy cravings. Snacking on kiwi is perfect when you're on diet!


5. No saturated fats and cholesterol

You know you got to take care of your heart especially when you have high cholesterol level or high blood pressure. Kiwi is good for your heart because it technically contains zero cholesterol and saturated fats.


6. Low in sodium

Kiwi is low in sodium, but is a good source of potassium. For each fruit of kiwi, you get a negligible amount of sodium which is about 2.1 mg and roughly 215.3 mg of potassium.

Sodium is an essential electrolyte that can raise blood pressure when taken in excess so you will want to make sure you do not exceed its recommended daily consumption.

7. Natural blood thinner

Kiwi contains components which interfere with blood clotting. Research has shown that eating 2 to 3 kiwi can reduce blood clotting. People who are at risk of heart attack and stroke can benefit when they incorporate kiwi into their diet since this fruit helps prevent the formation of deadly blood clots.

Daily consumption of kiwi can also help individuals who have varicose veins.

However, if you have a blood clotting abnormality or will undergo surgery, then eating kiwi may do more harm than good to you.


8. Low glycemic index

Each kiwi is packed with roughly 6 grams of sugar, but since this fruit has low glycemic index, it does not cause your blood sugar to shoot up rapidly. Kiwi is one of the fruits people with diabetes mellitus can incorporate into their meal plan.



Kiwi is a delicious fruit that's packed with incredible health benefits. You can choose to eat it as is, added to beverages, foods, or dishes.

Is chia seeds effective to loss weight?

@healthbiztips chia seed chia seeds health blog healthbiztips lose weight superfood superfoods Weight Loss Weight Loss Tips

Is chia seeds effective to loss weight?

May 09, 2019

How effective is chia seeds in terms of lossing weight? | Healthbiztips

Chia seeds' effectiveness for weight loss lies in it's high fiber and protein content.

2 tablespoon (equivalent to 1oz) chia seeds boasts a whoopin 9.8 g fiber and 4.69 g protein.

Is chia seeds effective to loss weight? | Healthbiztips
photo credit: Kaffee Meister @kaffeemeister @unsplash

@healthbiztips by Arlene Gentallan

Chia seeds' fiber content is so incredibly high that just 2 tbsp of it meets a third of your daily fiber needs.

Fiber is good for digestion. It absorbs water and fat which fills up space in your gut, making you feel full and satisfied.

Protein in the diet reduces cravings so you don't end up ruining your weight loss commitment.

How much calories does chia seeds contain?

Chia seeds contains high amount of calories. Every 2 tbsp contains approximately 150 calories.

It is a known fact that in order to lose weight, your calorie expenditure must exceed your caloric intake.

Even so, chia seeds' exceptional fiber, mineral, antioxidant, and protein content can not be set aside.

The trick to successfully lose weight with chia seeds is to use this superfood as a replacement for calorie-rich foods and beverages such as soft drink and milk tea.

So, instead of drinking your regular dose of carbonated beverage and coffee shake, switch it to lemon water with chia seeds.

In place of chocolate chip cookies for snack, why not opt for a chia seed bread?

Instead of milk shake, why not make a blueberry with chia seeds smoothie instead.

Our food choices greatly determines if our weight loss effort will succeed or not.


Chia seeds' potential for weight loss lies in it's amazing health benefits, however, do realize that chia seed in itself is not an all-in one solution. Note that a weight loss attempt is usually futile without the combination of diet, exercise, determination, and motivation.

Blueberry Chia Jam Recipe

Quick & Easy Chia Seeds and Water Recipe

How to consume chia seeds?

Health Benefits of Chia Seed

Quick & Easy Chia Seeds and Water Recipe

@healthbiztips chia seed chia seeds health blog superfood superfoods

Quick & Easy Chia Seeds and Water Recipe

May 07, 2019

Chia Seeds and Water Recipe | Healthbiztips

Chia seeds mixed with water is the easiest and simplest way to incorporate this nutritious seed into your diet.

Quick & Easy Chia Seeds and Water Recipe | Healthbiztips
photo credit: Kaffee Meister @kaffeemeister @unsplash

@healthbiztips by Arlene Gentallan

People find plain water boring and unappetizing. Adding chia seeds makes water appealing.

Chia Seeds and Water Recipe

1. Pour 1 tbsp chia seeds in a cup of warm water. Stir, then let the chia seeds soak in water for about 5 to 15 minutes.
2. You'll notice that the chia seeds absorbs water and forms a thick gel like coat around it.
3. If you'd like a cold chia seed drink, then you can toss in some ice cubes.
4. If you'd like to add taste, you can opt to add honey to make your drink sweet, or fresh lemon juice to give it that tangy sour taste.

There are lots of reasons to incorporate chia seeds into your healthy diet. This superfood has many health benefits because of it's high fiber content. It's a good source of antioxidants, minerals, and protein.

If you're struggling in incorporating more fiber into your diet, then drinking chia seeds with water is perfect for you. Did you know that 2 tbsp of chia seeds is equivalent to one third of your daily fiber needs. Isn't it amazing how much fiber these seeds contains?

Fiber is essential to good digestion. Eating foods high in fiber remarkably reduces the risk of developing gastrointestinal problems such as constipation, and colorectal cancer.


Make it a habit to consume this superfood to keep your body at it's best.

How to consume chia seeds?

@healthbiztips chia seed chia seeds health blog superfood superfoods

How to consume chia seeds?

May 07, 2019

How to eat chia seeds? | Healthbiztips

Chia seeds is gaining popularity as a superfood that's packed with fiber and antioxidants.

It is so incredibly high in fiber that just 2 tbsp of it meets 1/3 of your gut's daily fiber needs.

Chia seeds are these tiny crunchy seeds that are loaded with fiber, protein, minerals, and antioxidants.  There's a lot of trick to add chia seeds into your diet.

How to consume chia seeds? | Healthbiztips
photo credit: Toa Heftiba @heftiba @unsplash

@healthbiztips by Arlene Gentallan

How do you eat chia seeds?

Chia seeds doesn't look appetizing on it's own, but there are many ways to eat chia seeds and turn it into a mouth watering dish and desert.

Chia seeds in water

Plain 'ol water can be boring. Let's make it fun and delightful by tossing in some chia seeds.

Pour 2 tbsp chia seeds in a glass of water. You can use cold or warm water. Next, allow 5 to 15 minutes to let the chia seeds absorb water and expand. You'll notice that the chia seeds will form a thick gel like coat.

If you want chia seeds to fully expand, then you can actually pre-make your drink. Soaak chia seeds in water overnight. Store it in your fridge to keep it cool and fresh. The next morning, you can enjoy a cup of chia seeds water relish.

Add honey, lemon, or your preferred citrus juice to satisfy your taste buds.


Tea and chia seeds

Chia seeds is a great adds-on to all kinds of tea.

Simply add chia seeds while you're brewing your tea.

There you have it. Chia seeds won't affect the taste of your tea, but it will definitely add texture and color.

Did you know that you don't have to chew chia seeds to get minerals and vitamins from it? If you want to just swallow chia seeds whole then you are still gonna get health benefits from it.


Lemon water

If you're a health addict, then you may be a fan of lemon water. If you'd like to add a twist to your morning dose of lemon water, then why not try chia seeds.

Mix in chia seeds to your regular dose of lemon water. Both lemon and chia seeds have amazing health benefits to your body.


Bread and pastries

Chia seeds can be added to baked goodies such as pastries, breads, and cakes. It adds crunch and health benefits without affecting the taste of the finished food product.

You can also grind chia seeds into fine powder if you'd don't want people, particularly picky kids, to notice it.


Smoothies and shakes

Chia seeds photobomb a huge selection of smoothies and shakes. With all the guilt inducing sweets out there, consuming chia seeds is a great way to squeeze in some health into your lifestyle.


Savory dishes

If you think chai seeds only dominates deserts and drinks, then you got it wrong. Chia seeds is a great ingredient in savory dishes such as roasted beef and chicken to add texture and crunch.

There's no limit to chia seeds use in culinary.


Garnish

Chia seed is has a versatile culinary application. You may have already seen it be used as a garnish in drinks, oatmeal, bread. roasted chicken, and many other foods.

It's a superfood that not only makes food and drinks look delicious and appetizing, it also tops it with incredible health benefits.


You may also want to check out:

Health Benefits of Chia Seed

Health Benefits of Chia Seed

@healthbiztips chia seed chia seeds health benefits health blog healthbiztips superfood superfoods Weight Loss

Health Benefits of Chia Seed

April 20, 2019

Health Benefits of Chia Seed - Healthbiztips

Chia seed belongs to the mint family. It's color can vary from white, brown, to grey. Packed in these small seeds are amazing health benefits and nutritional value.

Health Benefits of Chia Seed - Healthbiztips
photo credit: Yakynina Anastasia @notsahara @unsplash

@healthbiztips by Arlene Gentallan

According to the USDA, 1 oz or 2 tbsp chia seed is packed with:

• 138 kcal calories
• 4.69 g protein
• 8.71 g fats
• 11.94 g carbohydrate
• 9.8 g fiber
• 179 mg calcium
• 2.19 mg iron
• 95 mg magnesium
• 244 mg phosphorus
• 115 mg potassium
• 5 mg sodium
• 1.30 mg zinc
• 6.7 g polyunsaturated fatty acids

Chia seed has a long history dating back to the ancient Mexican civilization of Maya and Aztec. This superfood has traditionally been used by warriors during ancient times to maintain their stamina since it contains a lot of health benefits.

In fact, chia is derived from the Mayan word for strength.

Let's look into what makes this superfood worth your attention.
Health benefits of chia seed:


1. Weight loss

Chia seed is a popular vegan weight loss superfood, however, did you know that this seed is considered high in calories. 2 tbsp chia seed fuels you with 138 kcal.

It's weight loss property lies in it's fiber content. The same 2 tbsp chia seed gives you a whooping 9.8 gram fiber which is about a third or your daily fiber requirement. That's an enormous amount of fiber packed in just 1 oz serving.


2. Fiber

Chia seed has a stunning fiber content, which is important for your gut health by reducing the risk of gastrointestinal problems like colon cancer and constipation.


3. Makes you feel full

Chia seed absorbs water which enables it expand in size by forming a thick gel-like coating. This can take up a considerable amount of space in your stomach which can make you feel full for a longer period of time.

This is the same reason why consuming too much dry whole chia seed without adequate fluid intake is not good.

4. Protein

Chia seed is packed with 4.69 g protein per 2 tbsp. A high protein diet aids weight loss by reducing appetite and preventing food cravings.

5. Blood thinner

Chia seed is a natural blood thinner. It can prevent dangerous blood clots from forming in the body which reduces the risk of heart attack and stroke. However, it is not ideal to be taken by people who are concurrently taking blood thinning medication, have bleeding disorder, or will surgery because it can cause excessive bleeding.

6. Omega-3 fatty acid

Chia seed is high in omega-3 fatty acid which has a lot of health benefits to your cardiovascular system.

7. Calcium

Chia seed is a rich plant-based source of calcium. Calcium, the most abundant mineral in the human body, is responsible for keeping your teeth and bones healthy.

In every ounce of chia seed, you get 179 mg calcium which is 18% of your daily calcium needs.


8. Phosphorus

2 tbsp of chia seed provides you with 27% of your daily phosphorus needs. Phosphorus is the second most abundant mineral in a human body that's responsible for keeping bones and teeth strong and healthy.

9. Magnesium

Chia seed is a rich source of magnesium, with 2 tablespoon providing about 24% of your daily magnesium needs.

Adequate intake of magnesium from the diet is vital to lower risk of hypertension, atherosclerosis, heart attack and stroke.

10. Antioxidant

Chia seed is a rich source of antioxidant that helps the body repair itself and prevent early sign of premature aging. Antioxidants also help the body to maintain healthy skin and hair.

11. Gluten free

Chia seed is gluten free, which means that people afflicted with  conditions which makes them intolerant to gluten like celiac disese can enjoy it's goodness.

7 Lanzones Health Benefits

@healthbiztips fruit health benefits health blog healthbiztips langsat lansones lanzones superfoods

7 Lanzones Health Benefits

November 07, 2018

Lanzones is one of those delicious and nutritious fruits in Asia that we can't help but anticipate in delight during the "ber" months. What can I say, it's among those seasonal fruits that makes this part of the year special.

Are you wondering what sorts of health benefits lanzones gives you everytime you indulge in the goodness of it's sweet and sour fruit?

7 Lanzones Health Benefits

@healthbiztips

Lanzones / lansones, also known as langsat, belongs to the mahogany family. It's scientific name is Lansium domesticum.

Here's a list of the health benefits of lanzones.


1. Contains Fiber

Lanzones contains fiber which aids in proper digestion. Every 100 gram of the edible portion of lanzones fruit contains 2.3 g of fiber which is good for your gut health. If you have gut problem like consitipation, this fruit will definitely benefit you.


2. Vitamins and minerals

Lanzones or lansat is both delicious and nutritious. This tropical fruit is a rich source of vitamins like Vitamin B. Every 100 gram of it's edible part contains:
Riboflavin: 124 mcg
Thiamine: 89 mcg
Niacin: 0.9 mg

Lanzones fruit contains small amount of other vitamins and minerals. Every 100 gram of the edible part of it's fruit contains:
Vitamin A: 13 I.U.
Vitamin C: 2 mg
Potassium: 275 mg
Calcium: 20.0 mg
Phosphorus: 30.0 mg
Iron: 0.9 mg


3. Low in Sodium

If you have hypertension or high blood pressure, lanzones is a treat for you. This fruit contains little amount of sodium, only 1 mg sodium every 100 mg of it's edible portion. Not only that, it's also a good source of potassium from which you get about 275 mg per 100 mg of it's edible part.


4. Low glycemic index

Every 100 grams edible portion of lansones contains only 57 calories from 0.8 g protein and 9.5 g carbohydrate. Best of all, this fruit do not contain saturated fat nor cholesterol. It's a delicious fruit diabetics can enjoy since it will not spike their blood sugar level dangerously high.


5. Insect repellent

If you'd like to get rid of those pesky mosquitoes, don't throw those lanzones peels. Dry them under the sun so you can burn them easily. The aromatic scent created when you burn lanzones peel will act as an insect repellent.


6. Antioxidant

Lanzones contains the highest amount of flavanoid among tropical fruits, but, if you're fond of eating lanzones fruit raw, then it may be a disappointment for you to know that it's antioxidant is concentrated in it's seed and peel! I know, shockingly unfair, right?  But, if you can't get them all in one bite then cook'em.


7. Medicinal Wonder

It's not just lanzones fruit that contains health benefits. In fact, various parts of it's tree is renowned for it's medicinal nature. The bark of lanzones tree is used as an alternative medicine for dysentery, malaria, and scorpion sting. It's seed is used as an alternative remedy for fever, ulcer, and intestinal worm. It's leaves is used as a herbal remedy to treat conjunctivitis (red eye).