What Foods To Eat And What Foods To Avoid During Pregnancy

Pregnancy is a wonderful phase for you and your family. The moment there is pregnancy news in the family, lot of preparations start. Both you and your family starts thinking whether a baby girl or a baby boy will be born, how the baby will look, the colour of the baby’s eyes, hair, skin, so many questions start coming in their mind. And then you have all the elderly members of your family who come forward with their expert advice of what to eat and what to avoid. Whatever you are eating in this prolonged period of nine months is not only to satisfy your hunger but also for the physical and mental development of the baby.

For some unknown reason, pregnant women have strange cravings for food at strange time of the day. The reason is still quite unknown, maybe mood swings. Chips, hotdogs, burgers, cheese, fried foods and many more.

Today we’ll give you some suggestions on healthy food to eat while pregnant that you should follow for your health and your unborn baby’s development too.

Food pregnant women should eat:

You can’t eat just anything and everything when you are pregnant. The diet that you had been following for so long needs to be modified for a healthy baby and you. So here’s a list of all the pregnant women food options that will help you achieve a good diet.

1. Dairy products:

Dairy products are first on the list of food to eat during pregnancy! As calcium intake is a must during pregnancy. Include low-fat or skimmed milk, paneer, yogurt, lassi or buttermilk. These are not only rich in calcium but also in Vitamin B12 and Vitamin D. Milk is also considered to improve digestion and appetite in pregnant women. However if you have issues with milk-based products, consult your doctor about how you would replace dairy products for enough calcium intake. Calcium is necessary when you are pregnant as it helps in the bone and teeth development of your little one. Drink 2-3 glasses of milk each day.

2. Cereals and whole-grains:

Cereals and grains are a wholesome diet for consuming a good amount of fiber. Brown breads, rotis made out of a combination of a variety of grains and rice are good for your health as they prevent constipation and hemorrhoids. Not only that cereals and whole grains are also rich in iron, magnesium, folic acid and Vitamin B1 and B2. These nutrients are very essential for your baby’s development and in building up the placenta. Whole grains also boost energy to pregnant women. Brown rice, wheat cereals or oatmeal, noodles made from wheat are good options.

3. Fruits and vegetables:Pregnant ladies should include atleast six servings of fruits and vegetables per day. Plan your meals accordingly. Fruits and veggies are very rich in all vitamins minerals and fibers. Not only that they are also a good source of Vitamin C which is good for both you and your baby. Vitamin C strengthens gums and tissues, helps in healing wounds fast and also helps in absorbing iron.Have enough of berries, oranges, apples, melons, strawberry, papaya, green leafy vegetables, broccoli and cabbage. During your meals, keep a plate of green salad.Eating a variety of colorful fruits during pregnancy ensures that the growing baby gets all the essential antioxidants, vitamins and minerals. Green leafy vegetables like Swiss chard, kale and spinach are an excellent source of folate, minerals and Vitamins C, K and A.4. Proteins:Include enough proteins in your diet. Have lean meat (excluding liver), fish, eggs, beans and sprouts. Have fish 2-3 three times a week. Include sea fish like sardines and tuna in your diet. These fish are very rich in omega-3 fatty acids which are one of those healthy fats. It has been found that omega-3 fats are needed for brain and eye development of your unborn child.Omega-3 fats are responsible for a faster development of your child’s brain. Other than that omega-3 fats also prevent the chances of asthma and allergies at a later age.Always be careful to cook eggs, fish and meat properly before eating. Cook eggs in such a way that both the white portion and yolk becomes hard. Only then it is properly cooked. Uncooked or semi-cooked foods may contain bacteria which may result in food poisoning. It may also poison your baby’s blood.5. Beans and pulsesBeans and pulses are a must have when it comes to healthy pregnancy diet. They are rich in proteins and fibers and also some essential nutrients like zinc, iron, folate and calcium. Add beans and sprouts to your salads, soups or noodles and pasta. Kidney beans, soya beans, lobia, all pulses are really good for you and your baby’s health.

6. Nuts and seeds:Nuts and seeds being rich in fatty acids, vitamins and minerals are a must in your diet. Whenever you feel hungry in between meals, have a fistful of almonds, cashew, walnuts or pistachios. Nuts are as good source of Vitamin E and all Vitamin Bs. Other than that they are stuffed with some excellent minerals like iron, magnesium, zinc etc, which are good for your growing fetus. But remember that although nuts are good for you and your baby’s health, but having lots of them will add to your weight which may be difficult to cut down later; and also do not have oil-fried nuts. Oil-fried nuts have unhealthy calories and lots of sodium. It’s good to have them raw always.Now for the seeds, consider having pumpkin, sunflower, sesame and flax seeds. These seeds are super rich in minerals, vitamin Bs and fiber. Flax seed is rich in omega-3 fats. You can have flax seeds either whole or grind them to a fine powder and mix with milk.

7. Berries:Berries need a special mention and it should take a special place in your pregnancy diet chart. Berries are good in folate, vitamin C, potassium and fiber. If you don’t like berries start liking them because they are good for the developing fetus. You can top your cereals with berries or eat them fresh. But always wash them thoroughly before eating. Black berries, blue berries, strawberries or raspberries, any variety of berries are good for you.8. Red meat:If you had been avoiding red meat for so long due to the fear of weight gain, there’s news. This is the time to have some lean red meat. It is an excellent source of high-quality protein that is essential for baby’s development during the last trimesters. It is not only rich in proteins but also iron. Iron carries oxygen to your baby’s brain. Eating lean pork and beef will also give expectant mothers extra dose of Vitamin B and iron.9. MineralsThe main minerals that are vital for pregnancy are as follows:Calcium: (RDA 1000mg) found in most greens, milk products, legumes and nuts.

• Zinc: (RDA 15mg) whole grains, broccoli, eggs, lean meats and tomatoes.
• Iron: (RDA 30mg) whole grains, greens, meats, legumes, dried fruits and tofu.
• Iodine: (RDA 175mcg) iodized salt, seafood and cheese.
• Selenium: (RDA 65mcg) seafood and grains.
• Phosphorus: (RDA 700mg) fish, eggs, meats.
• Magnesium: (RDA 360mg) all beans, cashews, broccoli and tofu.
• Flouride: (RDA 3.1mg) fluoridated water, seafood and tea.

3. Sweet Potatoes:

Sweet potatoes contain nutritious fiber, potassium, iron, copper, Vitamin C and B6, and beta carotene. Eating sweet potatoes can single handedly meet your iron requirement. Get your taste buds rolling by eating baked, mashed or even deep fried sweet potatoes.

4. Salmon:

Salmon is a good source of omega-3 fats and protein. These essential fats help in the development of baby’s brain and eyes. Salmon is also good for meeting the protein requirement of pregnant mothers. However it is advised to limit your salmon intake to six ounces weekly.

What to avoid while pregnant?

Yes, there is definitely a fine list of food and drinks you should avoid when pregnant as per the pregnancy food chart. Some of those foods that you had liked for so long have to be avoided for the good of your baby.

1. Fruits to Avoid:

There are quite a number of fruits that you need to avoid during pregnancy.

a. Papaya tops the list. In some countries, having papaya during pregnancy is considered harmful for the baby. Many may think it as superstition, but even science has proved that raw and semi-ripe papayas being rich in latex cause uterine contractions and thereby early labour. However on the other hand, consuming fully ripe papayas when pregnant is excellent.

b. Pineapples should also be avoided as they contain bromelain and may lead to softening of cervix and early labour.

c. Grapes should be avoided in the last trimester. It may lead to increase in body heat.

2. Coffee and Other Caffeine-Related Drinks:

Coffee might have been your stress-buster all these years but not anymore, atleast not during your pregnancy. Cut down on coffee and other caffeinated drinks altogether. Past studies have shown that too much of caffeine in your diet may lead to miscarriages, retardation of growth in baby and underweight babies. Also caffeine slows down the absorption of iron in your body which may lead to anemia.

So avoid, tea, coffee, soda or any aerated drinks.

3. Alcohol:

Don’t even think of bringing alcohol near you when you are pregnant. It is like a poison to your unborn baby. The amount of alcohol you will be consuming will travel through placenta to your baby’s blood. Your baby may have permanent health issues.

In European countries, it is quite a tradition to celebrate any good news over a glass or two of wine. We Indians have also adapted it, but for the sake of your baby bid all alcohol good-bye.

4. Raw Seafood:

The top must-not-eat food during pregnancy is raw, uncooked fish.

• Shellfish, marlin, swordfish, shark and sushi – all of them contain methyl mercury which is severely detrimental for fetal brain development.
• Consult your doctor before starting any fish oils too.
• Avoid undercooked fish as it might contain harmful bacteria and give you an unwanted infection.

5. Raw Meats:

Raw, undercooked meats are avoided at all times in life, much more so during pregnancy.

• Besides possibly containing infectious bacteria, these might also contain toxoplasma cysts. These cysts contain the toxoplasma gondii parasite and may cause severe damage to the fetus.
• The parasitic infection reaches the fetus through the umbilical cord and wreaks havoc.
• All meats must be washed and cooked thoroughly – another good reason to avoid eating out too often.
• Avoid pre-stuffed poultry, ready-to-eat meats and meat spreads as they may contain harmful bacteria.
• Liver must be avoided as it contains large doses of vitamin A and its excess can be harmful to the fetus.

6. Any Fast Food:

Just avoid them these nine months. You don’t know what is happening inside the restaurant kitchen; even if they are washing the veggies and meat or not. So better avoid than risk your baby’s health.

7. Soft Cheese:

Soft cheese which is imported is made from unpasteurized milk and may contain bacteria. These include feta cheese, gorgonzola and all other Mexican style cheeses. Avoid them.

8. Smoking:

Every cigarette you smoke is harmful for your baby. The nicotine present in tobacco slows fetal growth giving birth to low-weight and pre-mature babies.

9. Unpasteurized Juice:

Pasteurization is the process that food, juices and other fluids are put through to kill bacteria and other germs. The juices that you find at the stands and stalls are not put through this process and even some sold at the shelves of your super market. Always check the label before buying. Such juices can spread contaminants to your baby too which is definitely not good for your unborn baby!

10. Unpasteurized Dairy Products:

Needless to say, unpasteurized milk and cheese may again give you food poisoning that can potentially harm you and your fetus.

• You should also avoid cheeses like brie, camembert, feta, queso blanco, queso fresco, panela and blue cheese as they are often made with unpasteurized milk.
• Choose hard cheeses as they are mostly made with pasteurized milk, such as cheddar, parseman and stilton.

11. Hot Dogs and Other Nitrate Rich Foods:

Nirates are the additives that have associated with the development of brain tumors and diabetes. Hot dogs and cured meat are quite rich in this additive. Though the association is scientifically established yet, why take a chance?

12. Unwashed Vegetables and Fruits:

The toxoplasma gondii parasite and listeria bacteria often hide in fruits and vegetables.

• Beware of having unwashed fruits and vegetables.
• They must be thoroughly washed before being consumed.
• In countries where pesticides are used in large quantities, it is best to peel off the fruits before consumption.
• Raw vegetables must be avoided, especially raw sprouts and salad dressings, as they may contain harmful bacteria and viruses

13. Raw Eggs:

Having raw eggs can lead to food poisoning.

• Though food poisoning rarely affects the fetus, it might make the expectant mum very ill.
• Cook both egg white and yolk properly.
• Also, avoid homemade salad dressings and sauces that contain raw egg (mayonnaise, hollandaise, Caesar salad dressing).
• Try store made ones instead as they contain pasteurized eggs.

14. Canned Food:

For the simple reason that it might be too old and the water content may harbor harmful bacteria, avoid all canned food during pregnancy. Further, the lining in cans often contains Bisphenol A (BPA) which affects endocrine activity and harms the fetus.

 15. Herbal Supplements:

The effect of herbal supplements on pregnancy are somewhat disputed.

• Avoid all herbal teas and supplements during pregnancy because you can never be sure of their actual ingredients.
• Some herbal elements create muscle contractions and may even lead to preterm labour.
• Some supplements contain high dosages of caffeine and weight loss elements.
• Avoid herbs like senna, wormwood and saw palmetto, and talk to your doctor before you decide to have any kind of herbal tea.

16. Home-Baked Goods and Ice Cream:

As with all dairy products, homemade cookies may be raw and cause food poisoning and bacterial infections. The same is true with homemade ice-creams also. Avoid the homemade ones, and instead, give in to your craving by having it from a reputed brand once in a while.

The little one inside you is your responsibility. Your lifestyle habits will be responsible for your baby’s growth. Take proper care of yourself and the unborn one.

Hope this article answers all your questions on what food pregnant women should eat and also not eat! Do leave us a comment.

23 Amazing Benefits Of Mangoes For Skin, Hair And Health

Summers are here and soon we will start seeing mangoes in the market, hmm fresh and juicy. Mangoes are loved by almost one and all, especially when they are sweet. I am sure your mouth is watering right -now as you read these lines. Apart from being tasty, do you know that Mango also offers a number of health benefits?

But before we look at mango health benefits, one thing you must keep in mind is that, we are definitely not talking about ready made mango drinks here, we are talking about fresh mango fruits.

Mango Benefits for Skin:

Besides being extremely pleasing to your taste buds, mango is amazing for your skin as it is a great source of antioxidants, particularly vitamin C, which keep your skin healthy and glowing. It is often used in various face masks and scrubs. Its various skin benefits are as follows:

1. Mangoes for Glowing Skin:

Mangoes are great for your skin as they have the ability to reduce dark spots, blemishes and acne, thus imparting a natural glow to your skin. Vitamin A and Beta carotene in this fruit restore, rejuvenate and revive your skin with vigor as well as add shine to your skin.

2. Treatment of Blackheads:

This might appear a bit surprising but mangoes can be used to remove blackheads. For this purpose,prepare a scrub by mixing a teaspoon of mango pulp, half a teaspoon of milk or milk powder and honey. Rub it all over your face in circular motion. This will help in removing dead skin and blackheads, thus adding a glow to your face.

3. Anti-ageing Benefits:

The antioxidants present in this fruit delay the onset of skin ageing and pigmentation. They also protect your skin against the harmful free radicals which can cause skin cancer. Vitamin C helps incuring pimples and acne. When applied directly, it smoothens out your skin and acts as a natural moisturizer.

4. Improves Complexion:

Mangoes are packed with vitamin A which is a vital nutrient for maintaining a healthy skin and complexion as well as the integrity of mucous membranes. Mango skin is a great de-tanning agent. You can rub your face and hands with the skin of a ripe or raw mango and apply some milk cream on it. Wash off with cold water after 10 to 15 minutes. Doing this at least twice or thrice a week will reduce tanning drastically. Regular consumption of mangoes provides you with a fair and smooth skin.

5. Treatment of Dark Spots:

Mango skin is also beneficial in reducing dark spots. For this purpose, you can make a powder from the sun dried mango skin and mix it with a teaspoon of yogurt. Using this as face pack will reduce dark spots, blemishes and add a golden glow to your complexion.

6. Treatment of Acne:

Raw mango juice is an excellent astringent that can remove acne. You can boil a slice of a baby mango or raw mango in water and use this water on your face as an acne remover.

7. Great Cleanser:

To cleanse your skin, take a teaspoon of wheat flour and add mango pulp to it. This acts as a perfect cleanser by reaching your pores and cleaning them from deep within.

8. Home-made Face Wash:

You can prepare a home-made face wash by mixing one teaspoon each of mango pulp and powdered almond. Add a tablespoon of milk to this mix and grind it into a paste. This face wash can be applied on all skin types and washed after 20 minutes.

9. Exfoliates your Skin:

You can prepare an exfoliating mask by blending ¼ of a peeled mango, 2 spoons of whole milk, powdered almonds and crushed oats in a blender. Apply this on your face and neck for 20 minutes and rinse in lukewarm water.

10. Good for Sensitive Skin:

If you have sensitive skin, you can make a face pack by mixing mango pulp, oatmeal, milk and honey.Wash your face with cold water. Pat dry and apply this paste on your skin. Wash off with cold water after 15 minutes.

Mango Benefits for Hair:

Mangoes are rich in vitamins and minerals that nourish your hair and promote hair growth. Mango for hair is beneficial in the following ways:

11. Great Conditioner:

Mango can be used in preparing a home-made conditioner. For this purpose, mix mango pulp with a spoonful of yogurt and two egg yellows. Apply this on your hair and leave for 30 minutes. This will condition your hair by making them soft and manageable.

12. Treatment of Dandruff:

Mango contains vitamin A which helps in fighting dandruff and adding shine to your hair. It is often used as an ingredient in hair moisturizers. Mangoes contain vitamin E which improves scalp circulation and encourages hair growth.

13. Treatment of Hair Loss and Grey Hair:

Mango seed oil is an excellent source of fatty acids, vitamins and minerals. The seed kernel itself has great moisturizing properties. You can prepare this oil by removing the outer coat of the mango seed and adding them to a jar of coconut, sesame or mustard oil and place this jar in the sunlight for a few days. Using this concoction regularly will make your hair long, black and thick and prevent hair loss.

Health Benefits Of Mango:

Have a look at these 10 amazing health benefits of mangoes.

14. Fights And Prevents Cancer:

Mangoes are full of anti-oxidants which prevent breast cancer, prostate cancer and colon cancer. It also helps prevent leukemia.

15. Improves Eye Sight:

It contains high dosage of Vitamin A or Retinol which helps protect eye sight.

16. High amount of Fibre and Vit C:

It contains high amount of fibre and Vitamin C which helps to eliminate the Low Dencity Lipoprotein thereby bringing cholesterol levels down.

17. Maintaining the Alkaline Balance of the Body:

This is an amazing fruit which helps to maintain the alkaline balance of the human body because it contains elements like malic acid, tartaric acid and also a very good amount of citric acid.

18. Increases Metabolic Rate:

Like papayas, mangoes also help in improving digestion because it is very rich in fibres. Fibres help in good bowel movement and this inturn helps increase metabolic rate. Increased metabolic rate helps in cutting down excess stomach flab. So this is a good fruit for people on diet.

19. Boosts Immunity:

Mangoes contain 25 varieties of carotenoids and and they are enriched with a high amount of Vit C as well which helps maintain a healthy immune system.

20. Enriched with Anti-oxidants:

Mangoes are enriched with antioxidants and this helps in cell rejuvenation and cell repair.It helps detoxify skin from inside and also prevents occurrence of acne.

21. Increases Fertility:

Mangoes are rich in folate or folic acid which helps in improving fertility. It is a form of Vitamin B and folic acid deficiency that can cause miscarriage in women.

22. Trace Minerals:

Mangoes contain trace elements like copper, selenium, zinc and potassium which are essential for human well being. Absence of these trace minerals can cause a lot of health problems. So start including mangoes in your regular diet.

23. Vitamin E:

Mangoes are rich in Vitamin E, which helps increase and improve the sex drive in humans.

24. Reduces Cholesterol and Prevents Diabetes:

Mango fruit benefits also include reducing cholesterol and preventing diabetes. I know you would be surprised reading this, but it is true. Mangoes contain natural sugar, and each has nearly 31gms of sugar, but at the same time it is low on glycemic load, this means that it the blood sugar is not affected.

25. Prevents Strokes:

Mangoes are also known to prevent strokes as they control homocystiene levels in the blood, which otherwise is harmful to blood vessels that are known to cause CAD and stroke.

How to Select and Store?

Selection: Mangoes are available in large amounts during the peak season and you might be tempted to buy a boxful when they are available at a reasonable price. Mangoes should be selected by their aroma and not by their color which varies from variety to variety. Their aroma should be distinct and ripe. While buying mangoes, choose the ones without dark spots, blemishes or splits. They should yield to gentle pressure. Fresh mangoes on an average measure about 4 inches in length and weigh about 9 ounces to 4 pounds each. Larger fruits have a higher fruit to seed ratio. Though unripe mangoes are generally green in color and ripe mangoes have colors ranging from yellow to orange to red, color is not always an indication of maturity. There are some varieties where ripe mangoes retain some green coloring. Avoid mangoes that have bruised or dry and shriveled skin as well as those which have no fragrant aroma as they are likely to have no flavor. Under-ripe mangoes should be avoided as they have an unpleasant chemical taste when eaten raw. A ripe mango generally has a full fruity aroma emitting from the stem end, is soft to touch and yields to gentle pressure.

Storage: Proper storage is important to ensure that the fruit stays fresh and to prevent spoilage. The storage requirements vary depending upon the variety. If the mangoes are hard and green, they should be placed in a brown paper bag for a few days to ripen. They should be stored at room temperature and away from the sun until they ripen. Mangoes generally have a shelf life of 1 to 2 weeks. Once ripe, they can be stored in the refrigerator. Mangoes can also be frozen. Freezing them makes their skin black but inner flesh will stay in good condition. They can be frozen either entirely or in the form of chopped up pieces. When freezing peeled mangoes, sprinkle sugar over the chopped fruit and stir gently with wooden spoon to dissolve the sugar in the fruit’s own juices. Seal these pieces in an airtight container leaving ½ inch airspace or plastic freezer bags after squeezing all the air out. Mangoes can be refrigerated for about 2 to 5 days.

Tips for Usage (Eating/Cooking):

Eating: Being one of the most delicious fruits, mangoes are usually eaten raw. They have a delicate blend of peach, pineapple and apricot flavors, a perfect mixture of sweet and sour. Before proceeding to eat mangoes, you should check their ripeness. A mango is said to be ready to eat when you gently push your fingers onto it and they leave a slight dent on its skin. Mangoes can be eaten in various ways.

1. Cutting the Mango: You can cut the mango into halves and thirds while leaving out the large pit. For this purpose, hold the peeled fruit and make vertical and horizontal cuts to create a chequered pattern. Using a knife, pull out the mango chunks from one half while grasping the other half of the mango. Place these chunks in a bowl.

2. Cubed Mangoes: You can place the cubed mango in a bowl and eat them with a spoon. Mango cubes also make a fantastic addition to fruit salads. To prevent the mango juice from overpowering the flavour of the salad, drain the mango chunks before adding them. You can make delicious mango salads along with other fruits like papaya, apples, cantaloupe, pineapples, pears, sliced cherries and oranges. Add a pinch of cinnamon or lime juice for extra flavour.

3. Desserts: Being naturally sweet, mangoes make a great addition to desserts. They can be blended with yogurt to make a smoothie or mango cubes can be added to yogurt. This luscious fresh fruit can be blended with non-fat sour cream and lemon curd and spooned into sweet brandy-snap baskets.

Cooking: Though mangoes are mostly eaten directly, they can also form part of several dishes. Raw mangoes are widely used to make pickles and chutneys. Mango juice is often added to impart flavor to dishes. In fact, there are several cuisines all over the world that use mangoes to add spice to a main course. Given below are some of the ways in which you can make your recipes interesting by adding mangoes to them.

1. You can prepare a mango salsa using mango chunks, papaya, avocado, and adding a bit of lemon juice and some cilantro. This salsa can be added to chicken, beef or shrimps or eaten as a snack with potato or plantain chips.

2. Raw mangoes can also be grilled. For this purpose choose ripe but firm mangoes and cut them in half. Moisten them with olive oil and set them on a medium-high grill placed two or three inches from the heat source, turning them after every two minutes. Cook them until they turn brown and soft. Garnish them with ½ cup each of toasted coconut and bread crumbs. This can be served alongside any meat dish.

3. Mangoes are used as an ingredient in Caribbean rice and other foods with a Caribbean flavor.

4. Mangoes can be added to chicken salad. This salad is a combination of new potatoes, tender broiled chicken and asparagus tossed in a fresh orange dressing and then mixed with juicy mango slices and baby salad greens. It is a delicious and well balanced meal.

5. Unripe mangoes can be used to prepare mango chutney. For this purpose, grill the mango slices along with their skin for 10 minutes until the skin becomes spotty and the fruit feels soft. Place these slices in a bowl, cover and let them stand for 10 minutes. Now peel the skin of the fruit with your fingers. Make the chutney by combining it with grilled onion, one chopped tomato, ½ teaspoon salt, 1 teaspoon sugar, some chilli flakes, 1 tablespoon lime juice, 1 tablespoon minced ginger, a handful of chopped cilantro leaves and 1 teaspoon sweet flavored vinegar.

Nutritional Facts of Mangoes:

We will discuss the nutrition associated with about a sliced 165 gram piece of a mango in this post. Read below to know mango nutrition facts.

Calories: The calorie content in this proportion of mango is 107. Out of this, the calories from fat are about 4. Others include – carbohydrates (101), proteins (2.8). Overall it is a moderate source for calories.

Proteins: Mango contains about 0.8 grams of proteins which is about 2% of the daily value (DV).

Carbohydrates: Carbohydrates are about 28.1 grams in all which amounts to almost 9% of the DV. These include dietary fibers at about 3 grams which is close to 12% DV. The sugars comprise the rest which is close to 24.4 grams in quantity.

Fats and fatty acids: Mango contains about 0.4 grams of fatty acids which is like 1% of the DV (daily value). The fat content comes from saturated fat (0.1gm), mono saturated fat (0.2gm), poly saturated fat (0.1gm). The other fats like Omega-3 fatty acids and Omega-6 fatty acids are present In 61.1 mg and 23.1 mg amounts.

Minerals: Mango contains minerals such as Calcium (116.5 mg), iron ()0.2 mg, magnesium (14.8 mg), phosphorous(18.2 mg), potassium (257 mg), sodium (3.3 mg), and zinc, copper and selenium in other small amounts.

Vitamins: Vitamin A, C, E, K and B6 with other vitamins like thiamine, niacin Choline, and Folate are also present in this fruit.

This fruit is mildly inflammatory and hence can be eaten in good amounts. The weight loss, weight gain and health parameters related to mango are also moderate. Being low in saturated fat, it does not give a lot of fat content to the body.  It is also low in cholesterol and sodium. It is considered as a good source of dietary fiber and Vitamin B6. It is also a good source of Vitamins A and C. The bad thing about the fruit is that a good proportion of the calorie count this fruit provides is received from sugars which may be a harmful thing for diabetic people. They cannot consume the fruit as normally as others.

Water is about 135 grams and ash is about 0.8 grams in this serving.

The Grossest Things That Come Out of Your Nose

The rainbow of colors that you blow into a tissue can be an important health indicator. A cold? Allergies? Or could all of that mucus flying from your nostrils be a sign of something more serious?

Not every runny nose is a bad sign. Besides being a gross annoyance when you’re sick, your mucus also plays an important part in keeping you healthy. “Mucus captures dust and dirt in the air so it doesn’t go into your lungs,” says Erin K. O’Brien, M.D., rhinologist at the Mayo Clinic Rochester. Another fun fact: Your body produces an average of 2 cups of mucus a day in order to keep you healthy.

When you’re feeling run down and it’s like a leaking faucet from your nose, you don’t have to be a snot sleuth to figure out the cause of your sinus issues. “A number of factors go into diagnosis: color of the mucus, texture, and duration,” says O’Brien. Find out what your nose goo says about your health and how you should treat it.

Yellow/green—Congratulations, you have an infection! The green hue is caused by an enzyme produced by your white blood cells that are fighting off the infection. However, it takes more detail to determine if it’s viral or bacterial. “Most acute sinus infections associated with a cold or upper respiratory infection are caused by viruses,” says O’Brien. Viral infections typically last 5 to 7 days and then start to improve.  Antibiotics won’t help a viral infection, so you can’t pop a pill to get better. However, you can ease the discomfort with nasal rinses. Using a Neti Pot or sinus rinsing bottle, mix ¼ teaspoon of sea salt (or other non-iodized salt) with 1 cup of warm distilled water—this will flush out your sinuses and maintain moisture.

If the thick mucus and nasal obstruction persists beyond a week, or initially improves and then starts to get worse, it may indicate that the viral infection has progressed to a bacterial infection, says O’Brien. Antibiotics may be helpful in shortening the duration of a bacterial sinus infection, but if your symptoms do not improve after 10 days it’s time to see a doctor for further treatment and diagnosis. It could be a sign of acute or chronic sinusitis, untreated allergies, or an infection not related to your sinuses.  

Clear—If you have a runny nose with clear mucus, this is most likely caused by allergies. Allergies trigger your mucus membranes to produce histamines, which cause your cells to make more phlegm. Taking an anti-histamine will help stop excess fluid production. Saline sinus rinses are also helpful, as they flush out the allergens from your nasal passages and prevent over-drying.

Red (blood)—Finding blood in your boogers is most likely caused by dry air. “Like chapped lips, the thin tissue in your nose cracks,” says O’Brien. So you need to amp up your sources of moisture. Use a saline nasal spray, and try using a humidifier in your bedroom. And your bloody nose is no cause for worry—most likely your nasal passages are too dry. You’ll notice more frequent bleeds in the winter.






Yellow/grey—Thick, rubber cement-like mucus that has this appearance may indicate you have nasal polyps, says O’Brien. The polyps are small pearl-shaped growths most likely caused by damaged mucus membranes. Symptoms include numbness in one nostril, blockage, and loss of smell or taste. Polyps usually form from long-term swelling and irritation of nasal tissue due to allergies or asthma, and about 4 percent of people get nasal polyps, according to the Journal of Therapeutics and Clinical Risk Management. Polyps are treated with steroids—usually in a spray—or sometimes surgery is required.

Grey—If you are blowing grey chunks of debris from one side of your nose and have bad tasting nasal drainage, you could have a fungal sinus infection. These are different from viral or bacterial infections because the fungi feeds on your nasal tissue—and reproduces. Fungal sinus infections may occur due to a previous nasal injury or long-term nasal inflammation, as well as a weakened immune system. Growths called “fungus balls” develop in the cheek sinus as clumps of fungal spores. The fungus balls must be removed by surgery.

Bonus: Your snot smells. “If there is very foul smelling mucus from one side and pain or fullness in the cheek sinus, this could the sign of a dental infection that has spread to the cheek sinus,” says O’Brien.  While antibiotics may be helpful, the tooth most likely needs to be addressed with a root canal or extraction.  A CT scan or dental X-ray could evaluate the tooth, says O’Brien, who sees this condition every few weeks.

Increase Sperm Count ... Naturally

Low sperm count, medically termed as oligospermia is a health disorder characterized by less number of sperms than normal count in semen volume. Problems causing this particular health disorder can be either of psychological or physical origin. Common causes reported for the formation of this health disorder include hormonal imbalance, malnutrition and testicular injury.

Regular doing of relaxation exercise is one among the best recommended natural remedial measures to increase sperm count. It is found to be very helpful for treating oligospermia due to high stress condition. It calms down nerve cells and improves blood circulation throughout the body. In order to prevent the risk of stress condition, patients are recommended to set aside at least ten to twenty minutes per day for practicing relaxation exercises. Deep breathing exercise of yoga is one among the common relaxation exercises recommended by health practitioners. Apart from improving sperm count, regular doing of relaxation exercises also helps in improving concentration power, slowing down breathing rate and lowering blood pressure level.

Charak samhita, one of the most famous ancient medicinal texts have dedicated whole chapter regarding increasing quality and quantity of the sperms. It has mentioned certain methods i.e. lifestyle and supplements by which sperms of great quality can be generated.

According to Sushrutacharya Testicles are made of Kapha and Medha (fat). Increased heat imbalances kapha and medha, thus affecting sperm production.

In ayurveda these herbs are called as bajikaran dravya (sperm quality and quantity increasing herb)

Arogyam Pure Herbs Kit For Sexual Weakness.......

YOGA ASANA:

Regulate blood flow to the lower abdomen, keep the sperm count in check, boost the health of reproductive glands, prolong a man's productive age, cure problems like infertility. Counter obesity and constipation, boost thyroid gland functioning and strengthen the lower back.

AGNISAAR KRIYA:

Stand erect with your feet a foot apart. Place your hands on your knees and loosen your belly. Exhale fully, hold your breath out and pull your stomach in as far as you can, such that it touches you back. Then loosen and release the stomach. Repeat this pumping action for as long as you can. Relax and inhale. This completes one round of Angnisaar Kriya. Do this Kriya for 2-3 times.

Note: Not for people suffering from peptic ulcers, heart disease, high blood pressure, slip disc and intestinal swelling.

HALASANA:


Lie on your back and stretch your body. Place your hands beside your thighs, palms facing down. Inhale and raise both legs slowly, till they are at 90 degrees to your waist. Do not lift your head. Using your hands as pivots, lift your waist too and stretch your legs beyond your head, trying to touch the ground behind with your feet. Keep your knees straight. Hold this position for as long as you can. Breathing normally. Return to base position, bringing your legs back very slowly and ensuring that your palms and head stay on the floor and your knees stay straight. Do Halasana ones or twice.

Note: This is not for people suffering from backache, slip disc or cervical spondylosis.

SETUBANDHASANA:


Lie on your back. Bend your legs at the knees, keeping the heels as close as possible to the hips. Hold your ankles with your hands if possible, else keep your palms beside your hips, palms facing down. Inhale and lift you're your back and hips very slowly and smoothly. Keep your shoulders and heels on the ground. Close your eyes and focus on the painful area of your spine. Hold the posture for as long as your can, breathing normally. Return to base position very slowly and relax. Repeat three times.

DHANURASANA:

Lie on your stomach, facing down. Bend your legs and grasp the ankles with your hands. Inhale and raise the hind part of your body and your chest. Tilt your neck back with eyes closed. Feel the strain between legs and hands as your entire body rests on your belly. Arch the back into a bow, breathing normally. Hold the posture as long as you can and then return to base position. Repeat Dhanurasana twice.

Note: If you are suffering form hernia, hypertension and peptic ulcers, avoid Dhanurasana.

ASHWANI MUDRA:

Sit comfortably in Padmasana or Sukhasana as shown in the picture, back straight and eyes closed. Breathe normally. Pull your anus and lower abdominal muscles up and relax. Focus on the muscles contracting and relaxing. Repeat this motion 200 times in two set with 100 repeats each.

BHASTRIKA PRANAYAM:

Sit comfortably in Padmasana or Sukhasana as shown in the picture, back straight and eyes closed. Form the Gyan Mudra and place your hands on your knees. Exhale to your maximum capacity through both nostrils, and then inhale through both with full force. Repeat this process continuously till you feel tired. Do it slowly first, then speed up gradually. Maintain a rhythmic patter; the time taken to inhale should equal that taken to exhale. And remember when you breath in, your lungs should expand and not your belly. Similarly, when you breathe out, your lungs must come back to their original position. Do this process according to your capacity, 30-40 times.

Note: People suffering form high blood pressure, heart problems and migraine should do Bhastrika Pranayam slowly without undue force.

Nutrients Needed to Make Healthy Sperm Count :

Zinc:
Oysters are often touted as an aphrodisiac food, or food generating sexual arousal. The key turns out there on the content of zinc in oysters. Minerals are necessary for healthy sperm production. Other sources are the main source of zinc is a ginger, sesame seeds, and sunflower seeds

Selenium:
Selenium is a substance antioxidants. Selenium protects DNA, nervous system, and prevent sperm damage. As many as 40% of sperm damage occurs because of the influence of free radicals. By protecting sperm from free radicals, sperm health can be more awake.

Vitamin B complex:
Men need vitamin B complex to improve body functions physically and mentally. Vitamin B6 and B2 plays an important role in the production of sex hormones in men.

Foods:

• Foods that contain iron and amino acids such as spinach, seaweed, sunflower seeds, egg whites, and poultry
• Foods that contain lots of protein such as oysters, goat meat, red meat, turkey meat, wheat, beans, nuts, watermelon seeds, pumpkin seeds, almonds and avocados.
• Foods that contain androsterone, which is good for sexual stimulation such as celery
• Foods that contain lycopene, which many found in tomatoes, guava and red wine.
• Foods that contain folic acid found in broccoli, asparagus, green beans, oranges, green leafy vegetables.

Other: 

• Antioxidant vitamins C, E and B12 for sperm production
• Selenium sources such as tuna, red meat, poultry meat.
• Proper intake of Water
• Nuts & Grains
• Fruit and Vegetables

Increasing the quantity of sperm can also be done by increasing the portion of green vegetables like spinach, broccoli, asparagus, and seaweeds. Spinach contains amino acids, while others contain folic acid which also affect sperm production.While fruits such as tomatoes, watermelon, guava, and red wine, have a high enough concentration lycopine. Not only beneficial to maximize the production of sperm, lycopine also good to fight prostate cancer.In addition to nutrient intake, sperm health are also influenced lifestyle. For the sake of quantity and quality of sperm to prime then you should do is to avoid stress, avoid smoking and alcohol consumption. Such bad habits can damage sperm quality. Use panties that are too tight also worsen the quality of sperm.

OTHER TIPS:

• Normally your testicles should be a couple of degrees cooler than your body temperature. So avoid wearing tight underpants and avoid bathing in very hot water or sitting in a hot tub to prevent overheating of testicles.
• Maintain a gap of two to three days between two consecutive ejaculations.
• Exercise regularly to loose excess fat and avoid sitting for long hours.
• Sperm levels are generally high in the early morning. This is the best time.
• Massaging the body with oil, a technique known as abhayanga in ayurveda, increases blood circulation and sperm count. Abhayanga slackens aging, boosts health and increases the libido.

Above is a healthy food you can consume to increase sperm quantity (sperm count / more sperm), sperm quality and sperm motility. Hope can help.

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