Introduction to plant-based foods:
Plant-based foods include fruits, vegetables, whole grains, nuts, seeds, and legumes. These foods are rich in vitamins, minerals, fiber, and other nutrients that are vital for good health. A diet rich in plant-based foods has been shown to reduce the risk of chronic diseases such as heart disease, stroke, diabetes, and cancer.
Health Benefits of the chosen food: Garcinia mangostana
Garcinia mangostana, also known as the mangosteen fruit, is a tropical fruit native to Southeast Asia. This fruit has been traditionally used in traditional medicine to treat various ailments. The mangosteen fruit is low in calories and high in fiber, making it a great option for weight management. It is also a rich source of antioxidants such as xanthones, which have been shown to have anti-inflammatory and anti-tumor properties. The mangosteen fruit may also have anti-diabetic properties, as it has been shown to regulate glucose metabolism.
Nutritional Information and Value of the chosen food:
One cup (150 grams) of mangosteen fruit contains:
- Calories: 143
- Carbohydrates: 36 grams
- Fiber: 3.5 grams
- Protein: 1.8 grams
- Fat: 0.6 grams
- Vitamin C: 3.9 mg
- Calcium: 14.5 mg
- Iron: 0.36 mg
- Magnesium: 25.5 mg
- Potassium: 63 mg
Mangosteen fruit is also a good source of vitamins B1, B2, B6, and E.
Ways to incorporate the chosen food into your diet:
Mangosteen fruit can be enjoyed fresh, or as part of a fruit salad or smoothie. The fruit can also be added to desserts or sauces. Mangosteen supplements are also available in the form of capsules or powders.
Potential Risks or Allergies associated with the chosen food:
While mangosteen fruit is generally safe for consumption, some people may be allergic to it. Those with allergies to latex, bananas, or kiwis may be more likely to have an allergic reaction to mangosteen.
Conclusion on the importance of a balanced plant-based diet:
Incorporating plant-based foods such as mangosteen into your diet can provide many health benefits. A balanced plant-based diet can help to reduce the risk of chronic diseases and promote overall health and wellbeing. It is important to include a variety of plant-based foods in your diet to ensure that you are consuming all the essential nutrients your body needs.
Reference:
- National Center for Complementary and Integrative Health. (2021). Mangosteen. https://www.nccih.nih.gov/health/mangosteen
- USDA FoodData Central. (n.d.). Mangosteen. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170354/nutrients