Introduction to plant-based foods:
Plant-based foods are those that are derived from plants and include fruits, vegetables, legumes, grains, nuts, and seeds. These foods provide an abundance of vitamins, minerals, and fiber, which are essential for a healthy body. Additionally, plant-based foods are typically low in saturated fat and cholesterol and may help to reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
Health Benefits of Marang:
Marang is a tropical fruit native to Southeast Asia. This sweet and creamy fruit is high in fiber, antioxidants, and vitamins, making it an excellent addition to a balanced diet. Some of the specific health benefits of Marang include:
Improved Digestion: Marang is high in fiber, which can help to promote regularity and prevent constipation.
Boosts Immune System: Marang is an excellent source of Vitamin C, an essential nutrient that supports the immune system and helps to protect against illness and infections.
Anti-inflammatory properties: Marang fruit is a source of anti-inflammatory and antioxidant compounds like flavonoids and tannins that can help reduce inflammation in the body.
Promote Skin Health: Marang is rich in Vitamin C, an essential nutrient that helps to build collagen, which promotes healthy skin and reduces the appearance of wrinkles.
Nutritional Information and Value of Marang:
A 100-gram serving of Marang contains the following nutrients:
- Calories: 97
- Carbohydrates: 23.5 grams
- Fiber: 2.1 grams
- Protein: 1.2 grams
- Fat: 0.6 grams
- Vitamin C: 24.2 milligrams
- Calcium: 18 milligrams
- Iron: 0.3 milligrams
- Potassium: 212 milligrams
Ways to incorporate Marang into your diet:
Marang can be eaten fresh as a snack or used in desserts like ice cream or cake. Here are some practical ways to incorporate Marang into your daily diet:
Smoothies: Blend Marang with other fruits and milk of your choice to make a delicious and nutritious smoothie.
Salad: Use Marang in your salad to add a tropical twist to your greens.
Desserts: Use Marang to make delicious desserts like Marang ice cream or Marang cake.
Snacks: Eat Marang as a snack or add it to your yogurt or oatmeal for an extra burst of sweetness.
Potential Risks or Allergies associated with Marang:
While Marang is generally safe to consume, some people may experience an allergic reaction to it. Symptoms of an allergic reaction to Marang may include itching, rash, or swelling of the mouth, throat, or face. It is recommended to consult with a healthcare provider if you experience any adverse reactions to Marang.
Conclusion on the importance of a Balanced Plant-Based Diet:
Incorporating plant-based foods like Marang into your diet provides numerous health benefits and nutrients. Eating a balanced plant-based diet can help lower the risk of chronic diseases, improve digestion, boost immunity, and promote overall health and well-being.
Reference:
Malay Apple – An Overview. (2021, January 19). Agriculture and Food Authority of Singapore. https://www.ava.gov.sg/docs/default-source/food-quality/malay-apple.pdf
Tariq, M., Arshad, M. S., & Al-Harrasi, A. (2017). Marang fruit (Artocarpus odoratissimus): nutritional, medicinal and socio-economic aspects. Journal of Food Science and Technology, 54(2), 219–229. https://doi.org/10.1007/s13197-016-2413-5
Wang, Y., & Chung, M. (2018). Marang: A tropical fruit with promising health benefits. Journal of Food and Drug Analysis, 26(3), 989–998. https://doi.org/10.1016/j.jfda.2018.03.007