Manfaat Buah Mangga

Manfaat Buah Mangga
Mangga Kaya Antioksidan Betakaroten
Gizi.net - Mangga tergolong kelompok buah �batu� berdaging dengan bentuk, ukuran, warna, dan citarasa (aroma-rasa-tekstur) beraneka. Bentuk mangga ada yang bulat penuh, seperti mangga gedong, dan bulat panjang, seperti mangga harumanis dan mangga manalagi, Mangga kopek berbentuk bulat pipih, sedang mangga golek lonjong.

Kendati bentuk, ukuran, warna, dan citarasa buah mangga beragam. Dari segi gizi semuanya hampir tidak jauh berbeda. Mangga ranum segar mengandung air sekitar 82 persen, vitamin C 41 mg, dan energi/kalori 73 Kal per 100 gram. Pada setiap 100 gram mangga muda, mangga yang masih mentah�terkandung air lebih kurang 84 persen, vitamin C 65 mg, dan energi 66 Kal. Energi dalam mangga muda rendah karena lebih banyak mengandung zat pati, yang akan berubah menjadi gula dalam proses pematangan.

Sebagian besar energi mangga berasal dari karbohidrat berupa gula, yang membuatnya terasa manis. Kandungan gula ini didominasi oleh gula golongan sukrosa. Kandungan gula dalam mangga berkisar 7-12 persen. Namun, jenis mangga manis dapat mencapai 16-18 persen.

Antioksidan
Mangga pun merupakan sumber beta-karoten , kalium, dan vitamin C. Beta-karoten adalah zat yang di dalam tubuh akan diubah menjadi vitamin A (zat gizi yang penting untuk fungsi retina). Beta-karoten (dan vitaminC) juga tergolong antioksidan, senyawa yang dapat memberikan perlindungan terhadap kanker karena dapat menetralkan radikal bebas. Radikal bebas adalah molekul-molekul tak stabil yang dihasilkan oleh berbagai proses kimia normal tubuh, radiasi matahari atau kosmis, asap rokok, dan pengaruh-pengaruh lingkungan lainnya.

Di dalam tubuh, mayoritas radikal bebas berasal dari proses kimia kompleks saat oksigen digunakan di dalam sel. Radikal-radikal bebas yang secara kimia tidak lengkap tersebut dapat �mencuri� partikel dari molekul-molekul yang lain.

Ia kemudian menghasilkan senyawa-senyawa Abnormal dan membuat reaksi berantai yang dapat merusak sel, dengan menyebabkan perubahan mendasar pada materi genetis dan bagian-bagian penting sel lainnya. Sederhananya, cara radikal bebas merusak sel-sel tubuh, sama dengan proses oksigen menyebabkan Kertas berubah menjadi kuning atau mentega menjadi tengik. Zat-zat gizi antioksidan, seperti beta-karoten dan vitamin C, membuat radikal bebas tak berbahaya dengan menetralkannya.

Zat-zat gizi antioksidan itu terkandung melimpah pada buah mangga. Kandungan beta-karoten dan vitamin C (beserta kalium, aktivitas vitamin A, karbohidrat, energi dan air) dari beberapa macam mangga tiap 100 gram dapat dilihat pada beberapa perpustakaan.

Vitamin C
Di samping berfungsi sebagai antioksidan, vitamin C memiliki fungsi menjaga dan memacu kesehatan pembuluh-pembuluh kapiler, kesehatan gigi dan gusi. Ia membantu penyerapan zat besi dan dapat menghambat produksi natrosamin , satu zat pemicu kanker. Vitamin C mampu pula membuat jaringan penghubung tetap normal dan membantu penyembuhan luka.

Kandungan vitamin C mangga cukup layak diperhitungkan. Setiap 100 gram bagian mangga masak yang dapat dimakan memasok vitamin C sebanyak 41 mg, mangga muda bahkan hingga 65 mg. Berarti, dengan mengkonsumsi mangga ranum 150 gram atau mangga golek 200 gram (1/2 buah ukuran kecil), kecukupan vitamin C yang dianjurkan untuk laki-laki dan perempuan dewasa per hari (masing-masing 60 mg) dapat terpenuhi.

Kalium dan stroke
Kalium mempunyai fungsi meningkatkan keteraturan denyut jantung, mengaktifkan kotraksi otot, dan membantu tekanan darah. Konsumsi kalium yang memadai dapat mengurangi efek natrium dalam meningkatkan tekanan darah, dan secara bebas memberikan kontribusi terhadap penurunan risiko karena stroke.

Satu penelitian menunjukkan bahwa bila seseorang menambahkan sepotong buah tinggi kalium ke dalam pola makanan sehari-hari, risiko terkena stroke fatal dapat dikurangi sebesar 40 persen. Konsumsi ekstra kalium sebanyak 400 mg setiap hari dapat mengurangi kemungkinan mendapat penyakit jantung dan pembuluh darah.

Kalium terdapat melimpah pada mangga. Tiap 100 gram mangga terkandung kalium sebesar 189 mg. Dengan mengkonsumsi sebuah mangga harumanis ukuran sangat kecil (minimal 250 gram), atau sebuah mangga gedong ukuran sedang (200-250 g), kecukupan kalium sebanyak 400 mg per hari dapat terpenuhi.

Anda yang ingin membeli mangga bisa memilih mangga yang baik dengan warna hijau kekuning-kuningan, kulit licin, dan Aroma yang manis. Hindarilah memilih buah yang terlalu keras atau terlampau lembek, memar, atau berbau fermentasi. (Nurfi Afriansyah, peneliti pada Pusat Litbang Gizi Depkes RI)

Sumber : KompasManfaat Buah Mangga

Benefits Of Orange

Benefits Of Orange

Vitamin C in oranges protects sperm
from genetic damage that may cause
birth defects

The orange is one of the most common and popular fruit.  It is well-liked because of its easy availability all year round, dense nutrition, and it tastes good. Oranges are round citrus fruits ranging in diameter from about 2 to 3 inches, with finely texturized skins that are orange in color. Its pulp is also orange in color and very succulent, surrounded by its skin which can vary in thickness depending on its variety. There are oranges that are sweet, bitter and sour, so you'll need to know the variety you're buying.  The sweet variety are usually more fragrant.  They include Valencia, Navel and Jaffa oranges which are ideal for making juices.

In the orange family, there are also the Mandarin oranges (with loose skin), Clementine (loose skin and seedless), the tangerine (orange-red Mandarin), the Minneola (cross between tangerine and grapefruit), the blood orange that has dark burgundy colored flesh, kumquat, and a few other lesser known ones.

The Mandarin oranges are especially popular with the Chinese as the word "orange" in Chinese sounds like "gold" or "good luck".  Come the Lunar New Year, the Chinese buy oranges by the boxes to be given away to express good wishes for the new year.

Nutritional Benefits

Oranges are an excellent source of vitamin C and flavonoids.  One orange (130 grams) supplies nearly 100 percent of the recommended daily dietary intake of vitamin C.
When you eat a whole orange, it provides good dietary fiber.  Leave in the albedo (the white matter under the peel) as much as possible as the albedo contains the highest amount of valuable bioflavonoids and other anti-cancer agents.
In addition, oranges are a good source of vitamin A, the B vitamins, amino acids, beta-carotene, pectin, potassium, folic acid, calcium, iodine, phosphorus, sodium, zinc, manganese, chlorine and iron.

Health Benefits
An orange packs over 170 different phytonutrients and more than 60 flavonoids, many of which have been shown to have anti-inflammatory, anti-tumour and blood clot inhibiting properties, as well as strong anti-oxidant effects.
The combination of the high amount of anti-oxidant (vitamin C) and flavonoids in oranges makes it one of the best fruits in helping to promote optimal health.
Arteriosclerosis:  Regularly consuming vitamin C retards the development of hardening of the arteries.
Cancer prevention:  A compound in oranges called liminoid, has been found to help fight cancers of the mouth, skin, lung, breast, stomach and colon.  The high vitamin C content also acts as a good anti-oxidant that protects cells from damages by free radicals.
Cholesterol:  The alkaloid synephrine found under the orange peel can reduce the liver's production of cholesterol.  Whereas the anti-oxidant fights oxidative stress that is the main culprit in oxidizing the LDLs in our blood.
Constipation:  Even though the orange "tastes acidic", it actually has an alkaline effect in the digestive system and helps stimulate the digestive juices, relieving constipation.
Damaged sperm, repair:  An orange a day is sufficient for a man to keep his sperm healthy.  Vitamin C, an anti-oxidant, protects sperm from genetic damage that may cause a birth defect.
Heart disease:  A high intake of flavonoids and vitamin C has been known to halve the risk of heart diseases.
High blood pressure:   Studies have shown that a flavonoid called hesperidin in oranges can lower high blood pressure.
Immune system:  The strong content of vitamin C stimulates white cells to fight infection, naturally building a good immune system.
Kidney stones, prevent:  Drinking orange juice daily can significantly drop the risk of formation of calcium oxalate stones in the kidney.
Skin:  The anti-oxidant in orange help protect the skin from free radical damage known to cause signs of aging.
Stomach ulcer:  Consuming vitamin C rich foods helps to lower the incidence of peptic ulcers and in turn, reduce the risk of stomach cancer.
Viral infections, protection against:  The abundance of polyphenols have been shown to provide protection against viral infections

Consumption Tips

Choose oranges that are firm and heavy for their size.  This indicates that they are full of juice.  Lighter fruit has more skin and drier pulp indicating less juice. Oranges make good snack - just peel and enjoy, especially the loose skin varieties.
To extract most juice from oranges, always juice them when they are at room temperature.  Rolling them under the palm of your hand on a flat surface will also help extract more juice.
Vitamin C gets destroyed fast when exposed to the air, so eat up an orange quickly once cut up.  Do not leave the juice exposed for too long to preserve optimal nutrients.
Oranges can be stored at room temperature for up to two weeks or stored loosely in the refrigerator.  Do not store wrapped to prevent moisture and mold.

Caution
No doubt oranges have many health benefits, always remember to eat in moderation. Excessive consumption of any citrus juices can leach calcium from the body system, causing decay of the bones and teeth.
Although we often don't eat orange peel in significant quantity, it is good to know that citrus peels contain some oils that may interfere with the effects of vitamin A.
If drinking juice caused excessive mucus build-up in your throat, you could be allergic to oranges.

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