Introduction to Plant-Based Foods
Plant-based foods refer to any food that is derived solely from plants, such as fruits, vegetables, grains, nuts, and legumes. These foods are packed with nutrients, fiber, antioxidants, and phytochemicals that are essential for maintaining good health. Studies have shown that incorporating more plant-based foods into your diet can lower the risk of chronic diseases, such as diabetes, heart disease, and cancer.
Health Benefits of the Chosen Food
Ice apple, also known as Nungu or Taal, is a tropical fruit that is abundant during the summer months. This fruit has several health benefits, including:
Hydration: Ice apple is rich in water content, making it an excellent hydrating snack during the hot summer months.
Nutrient-dense: This fruit is a good source of important vitamins and minerals, such as vitamin C, potassium, calcium, iron, and magnesium.
Digestive health: The high fiber content of the fruit helps regulate digestion and prevents constipation.
Low in calories: Ice apple is low in calories and high in fiber, making it an excellent weight loss snack.
Nutritional Information and Value of the Chosen Food
One ice apple fruit (approx. 100 g) contains:
- Calories: 34
- Carbohydrates: 8 g
- Fiber: 3 g
- Protein: 0.7 g
- Fat: 0.1 g
- Vitamin C: 40% of the daily value (DV)
- Potassium: 7% of the DV
- Calcium: 1% of the DV
- Iron: 2% of the DV
- Magnesium: 5% of the DV
Ways to Incorporate the Chosen Food Into Your Diet
Smoothies: Add ice apple to your smoothies for a refreshing and hydrating beverage.
Salads: Add sliced ice apple to your summer salads for an extra crunch.
Snacks: Eat it as a snack by removing the outer layer and enjoying the soft, jelly-like interior.
Juices: Make ice apple juice using a blender or juicer.
Potential Risks or Allergies Associated With the Chosen Food
There are no known risks or allergies associated with ice apple. However, some people may experience an allergic reaction to certain fruits or plants, so it’s essential to practice caution when trying new foods.
Conclusion on the Importance of a Balanced Plant-Based Diet
Incorporating plant-based foods, such as ice apple, into your diet can have various health benefits. A balanced plant-based diet can reduce the risk of chronic diseases, promote weight loss, and improve overall health. Therefore, it’s crucial to consume a variety of plant-based foods and aim for a balanced and nutrient-dense diet.
References
"Iceapple fruit, raw Nutrition Facts & Calories." Self Nutrition Data, self.com, https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2060/2.
Tuso, P. J., Ismail, M. H., Ha, B. P., & Bartolotto, C. (2013). Nutritional update for physicians: plant-based diets. The Permanente Journal, 17(2), 61. https://doi.org/10.7812/tpp/12-085.
Satija, A., Bhupathiraju, S. N., Rimm, E. B., Spiegelman, D., Chiuve, S. E., Borgi, L., … & Willett, W. C. (2019). Plant-based dietary patterns and incidence of type 2 diabetes in US men and women: results from three prospective cohort studies. PLoS medicine, 16(3), e1002890. https://doi.org/10.1371/journal.pmed.1002890.