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Nutrition……………………………………………………………………………………………… 2

Types of Nutrients …………………………………………………………………………………. 2

Energy Macronutrients ……………………………………………………………………………. 2-3

Non-energy producing macronutrients ………………………………………………………….. 3

Micronutrients (Minerals) …………………………………………………………………………. 3-6

Micronutrients (Vitamins) …………………………………………………………………………. 6-8

Three Basic Food Groups (Go,Grow,Glow) ……………………………………………............ 8-10

Food Pyramid ………………………………………………………………………………………. 10

Pinggang Pinoy ……………………………………………………………………………………. 11-13

10 Powerful Herbs ………………………………………………………………………………… 14-19

Importance of Good Nutrition……………………………………………………………………..19-20

References ………………………………………………………………………………………… 21

What is Nutrition?
Nutrition, nourishment or aliment is the supply of materials - food - required by organisms
and cells to stay alive. In science and human medicine, nutrition is the science or practice of
consuming and utilizing foods. Nutrition also focuses on how diseases, conditions, and problems can
be prevented or reduced with a healthy diet. Similarly, nutrition involves identifying how certain
diseases and conditions may be caused by dietary factors, such as poor diet (malnutrition), food
allergies, and food intolerances.

Facts on Nutrition
 The human body requires seven major types of nutrients.
 Not all nutrients provide energy but are still important, such as water and fiber.
 Micronutrients are important but required in smaller amounts.
 Vitamins are essential organic compounds that the human body cannot synthesize.

 Macronutrients are nutrients we need in relatively large quantities.
o Macronutrients can be further split into energy macronutrients (that provide energy),
and macronutrients that do not provide energy
 Micronutrients are nutrients we need in relatively small quantities.

Energy Macronutrients
Energy macronutrients provide energy, which is measured either in kilocalories (kcal or calories)
or Joules. 1 kilocalorie (calorie) = 4185.8 joules. Energy macronutrients include:

1. Carbohydrates

Carbohydrate molecules include monosaccharides (glucose, fructose, galactose),

disaccharides, and polysaccharides (starch).

Nutritionally, polysaccharides are favored over monosaccharides because they are

more complex and therefore take longer to break down and be absorbed into the
bloodstream; this means that they do not cause major spikes in blood sugar levels, which
are linked to heart and vascular diseases.

2. Proteins

There are 20 amino acids - organic compounds found in nature that combine to form
proteins. Some amino acids are essential, meaning they need to be consumed. Other
amino acids are non-essential because the body can make them.

3. Fats

Fats are triglycerides - three molecules of fatty acid combined with a molecule of the
alcohol glycerol. Fatty acids are simple compounds (monomers) while triglycerides are
complex molecules (polymers).

Fats are required in the diet for health as they serve many functions, including
lubricating joints, helping organs produce hormones, assisting in absorption of certain
vitamins, reducing inflammation, and preserving brain health.

Macronutrients that do not provide energy

These do not provide energy, but are still important:

1. Fiber

Fiber consists mostly of carbohydrates. However, because it is not easily absorbed by

the body, not much of the sugars and starches get into the blood stream. Fiber is a crucial
part of nutrition, health, and fuel for gut bacteria.

2. Water

About 70 percent of the non-fat mass of the human body is water. It is vital for many
processes in the human body.

Nobody is completely sure how much water the human body needs - claims vary from
1-7 liters per day to avoid dehydration. We do know that water requirements are very
closely linked to body size, age, environmental temperatures, physical activity, different
states of health, and dietary habits; for instance, somebody who consumes a lot of salt will
require more water than another similar person.

Claims that 'the more water you drink, the healthier you are' are not backed with
scientific evidence. The variables that influence water requirements are so vast that
accurate advice on water intake would only be valid after evaluating each person

Micronutrients are required in smaller quantities:

1. Minerals

Dietary minerals are the other chemical elements our bodies need, other than carbon,
hydrogen, oxygen, and nitrogen. People with a well-balanced diet will, in most cases,
obtain all the minerals they need from what they eat. Minerals are sometimes added to
certain foods to make up for any shortages.

Name What it does? Deficiency Excess Food Source

1. Potassium A systemic (affects Hypokalemia Hyperkalemia Salmon,
entire body) avocados,
electrolyte, potatoes, low-fat
essential in co- and yogurt.
regulating ATP (an
important carrier of
energy in cells in
the body, also key
in making RNA)
with sodium.
2. Chloride Key for producing Hypochloremia Hyperchloremia Table salt, kelp,
stomach acid, olives, tomatoes,
important in the celery
transport of
between cells, and
vital for the proper
functioning of
3. Sodium A systemic Hyponatremia Hypernatremia Table salt,
electrolyte, and baking
essential in soda/baking
regulating ATP powder, soy
with potassium. sauce, bacon,
Important for nerve cheese, and
function and cucumber.
regulating body
fluid levels.
4. Calcium Important for Hypocalcemia Hypercalcemia Milk, yogurt, and
muscle, heart, and cheese
digestive health.
Builds bone,
assists in the
synthesis and
function of blood
5. Phosphorus Important for the Hypophosphatemia Hyperphosphatemia Tuna (yellow
structure of DNA, fin), tofu, low-fat
transporter of milk, chicken
energy (ATP), breast
component of
cellular membrane,
helps strengthen
6. Magnesium Processes ATP; Hypomagnesemia Hypermagnesemia Spinach,
required for good legumes, nuts
bones and and seeds

management of
proper muscle
Hundreds of
enzymes rely on
magnesium to
work properly.
7. Zinc Required by many Short stature Suppresses copper Oyster, Red
enzymes. Anemia and iron absorption. meat, beans,
Important for Increased nuts, crab,
reproductive organ pigmentation of lobster.
growth. Also skin
important in gene Enlarged liver and
expression and spleen
regulating the Impaired
nervous and reproductive
immune systems. function
Impaired wound
Immune deficiency
8. Iron Required for Anemia Iron overload Fortified cereals,
proteins and disorder beef, oyster,
enzymes, mussels, clams,
especially spinach, and
hemoglobin, the dark chocolate.
compound in
9. Manganese A cofactor in Wobbliness Interferes with the Nuts, sesame
enzyme functions. Fainting absorption of seeds, beans,
Hearing loss dietary iron spinach
Weak tendons and
10. Copper Component of Anemia Interfere with body's Oyster,
many enzymes. Pancytopenia formation of blood mushroom,
Neurodegeneration cellular components sesame seeds,
cashew nuts,
11. Iodine Required for the Developmental Affect the function Cranberries,
biosynthesis of delays of the thyroid gland organic yogurt,
thyroxine (one type Enlarged thyroid organic
of thyroid gland (in the neck) strawberries,
hormone). Fatigue organic cheese
and organic
12. Selenium Essential cofactor Keshan disease Garlic-smelling Tuna (yellow
for antioxidant Kashin-Beck breath fin). Oyster,
enzymes. disease Gastrointestinal beef, tofu,

disorders chicken breast.

Hair loss
Sloughing of nails
13.Molybdenum Vital part of three May affect There is very little Beans, nuts
important enzyme metabolism and data on toxicity (almonds), soy
systems, xanthine blood counts product (tofu,
oxidase, aldehyde soy milk, etc)
oxidase, and
sulfite oxidase. It
has a vital role in
uric acid formation,
in carbohydrate
metabolism, and

2. Vitamins
These are organic compounds we require in tiny amounts. An organic compound is any
molecule that contains carbon. It is called a vitamin when our bodies cannot synthesize
(produce) enough or any of it, so we need to get it from our food. Vitamins are classified as
water soluble (they can be dissolved in water) or fat soluble (they can be dissolved in fat).
For humans, there are four fat-soluble vitamins (A, D, E, and K) and nine water-soluble
vitamins (eight B vitamins and vitamin C).
Water-soluble vitamins need to be consumed more regularly because they are
eliminated faster (in urine) and are not easily stored.
Fat-soluble vitamins are absorbed through the intestines with the help of fats (lipids).
They are more likely to accumulate in the body because they are harder to get rid of
quickly. If too many vitamins build up, it is called hypervitaminosis. A very low-fat diet can
affect the absorption of fat-soluble vitamins.

Vitamins Chemical Names Solubility Deficiency Overdose Food

Disease Disease Source
1. Vitamin A Retinol Fat Night- Keratomalacia Milk, eggs,
Retinoids Blindness sweet
Carotenoids. potatoes,
2. Vitamin B1 Thiamine Water Beriberi Rare Beans, bread
Wernicke– hypersensitive pasta,
Korsakoff reactions cereals
syndrome resembling
shock when an
overdose is due

to injection
3. Vitamin B2 Riboflavin Water Ariboflavinosis Excess is Milk, breads,
excreted in urine almonds,
dark meat
4. Vitamin B3 Niacin Water Pellagra Liver damage Poultry, fish,
Skin problems meat, whole
Gastrointestinal grains
5. Vitamin B5 Pantothenic acid Water Paresthesia None reported Chicken liver,
salmon, corn
6. Vitamin B6 Pyridoxamine Water Anemia Nerve damage Meat, baked
Pyridoxal Peripheral Proprioception is potato,
neuropathy impaired banana, eggs
and spinach
7. Vitamin B7 Biotin Water Dermatitis None reported Carrots,
Enteritis almonds,
straw berries,
8. Vitamin B9 Folinic Acid Water Birth Defects Increased risk of Soy beans,
seizures lentils,
9. Vitamin Cyanocobalamin Water Megaloblastic None reported Beef, clams,
B12 Hydroxycobalamin Anemia mussels,
Methylcobalamin crab, salmon
10. Vitamin C Absorbic acid Water Scurvy Vitamin C - Citrus fruits,
Megadose berries,
11. Vitamin D Ergocalciferol Fat Rickets Hypervitaminosis Milk, cheese,
Cholecalciferol Osteomalacia D cereals, egg
Higher risk of yolks,
cancers salmon.

12. Vitamin E Tocotrienols Fat Very rare, may Dehydration Almonds,
include Vomiting hazel nuts,
hemolytic Irritability vegetable
anemia in Constipation oils (sun
newborn Buildup of flower, soy
babies excess calcium beans)
13. Vitamin K Phylloquinone Fat Greater May undermine Leafy green
Menaquinones tendency to effects of vegetables
bleed and warfarin (parsley,
bruise chad)

Three Basic Food Groups

Go Foods

Includes foods that give the body energy. Go Foods are the type of food that provide
fuel and help us be active for example rice, bread, potato etc. These foods give the body the
energy needed to move and brain fuel to concentrate. Not eating go foods can cause lack of
energy and ability to move throughout the day.

Grow Foods

Contain the Milk and the Meat & Beans Group foods that help the body grow and
develop strong bones and muscles. It is called Grow foods because it helps our body grow
bigger and stronger. ‘Grow’ foods help build our body’s bones, teeth and muscles. Examples of
‘Grow’ foods include chicken, meat, fish, eggs and milk, cheese and yoghurt. These foods
keep you full so you won’t feel hungry right away. ‘Grow’ foods also help keep our brain bright
and focused. If we don’t eat enough ‘Grow’ foods our bodies won’t have the right building
blocks to make us taller and stronger.

Glow Foods

Include Vegetables and the Fruits Group foods that provide the body with vitamins and
minerals to keep the body healthy and functioning properly. It is rich in vitamins and minerals
that keep skin, hair and eyes bright and glowing. ‘Glow’ foods keep our immune system strong
so that people won’t catch viruses and bacteria easily. Examples of ‘Glow’ foods include all
fruits and vegetables which are full of different vitamins and minerals so it is suggested to eat
different types every day.

Few Examples:

 Go Foods

Example Benefits Sources Enhances this

body part
Rice, Bread, Rich in Grains and Starchy Overall body
Potatoes and carbohydrates vegetables movement and
Cereals which is the source brain
of our body’s energy

 Grow Foods

Example Benefits Sources Enhances this

body part
Meat, dairy, beans, Rich in protein Animals and Plants Muscles
nuts and seeds which helps the
body to develop

 Glow Foods

Example Benefits Sources Enhances this

body part
Fruits and Vitamin A- Essential -Orange, yellow and -Eyes, Immune
Vegetables for eyesight, builds green fruits and System
immunity vegetables or oily
Vitamin C – Assists fish (e.g. salmon,
with wound healing carrots) - Healthy skin,
and resistance to -Fruit and gums, teeth, bones
infection vegetables (citrus and cartilage
fruit and juices,
broccoli, spinach,
Food Pyramid
A food pyramid or diet pyramid is a triangular diagram representing the optimal number of
servings to be eaten each day from each of the basic food groups. The first pyramid was published in
Sweden in 1974.The 1992 pyramid introduced by the United States Department of Agriculture
(USDA) was called the "Food Guide Pyramid". It was updated in 2005, and then it was replaced by
My Plate in 2011.

Healthy eating

Eating healthy is an important part of a healthy lifestyle and is something that should be taught
at a young age. It is important to discuss your teen's diet with his or her healthcare provider before
making any dietary changes or placing your teen on a diet.

During adolescence, there is rapid growth in height and weight due to the simultaneous
release of hormones needed to transition into adulthood.

According to the 2015 Philippine Dietary Reference Intakes (PDRI), adolescents have the
highest recommended nutrient intakes per day for energy and protein.

An average of 2,800 calories for male and 2,200 calories for female is needed to meet the
recommended energy intake per day; while 68 grams for male and 59 grams for female is needed to
meet the recommended protein intake per day.

Proper nutrition is required to support the special needs of the adolescents especially during
these growth spurt, reproduction-related changes, and brain and cognitive development.

Related to this, the 2015 National Nutrition Survey (NNS) by the FNRI-DOST showed that
among teens, about 1 in 10 was thin based on body mass index (BMI)-for-age.

The Pinggang Pinoy will help teenagers and parents in choosing healthy and nutritious foods.

Moreover on a national scale, the Pinggang Pinoy is helpful in combating the double burden of

With its simple and understandable design, the Pinggang Pinoy for teens features the GO,
GROW, and GLOW food groups that are much needed by the teen body for energy, growth, and

bodily processes. Sufficient intake of water and regular physical activity are also included in the

A new, easy-to-understand food guide that uses a familiar food plate model to convey the right
food group proportions on a per-meal basis to meet the body's energy and nutrient needs of adults.
Pinggang Pinoy serves as visual tool to help Filipinos adopt healthy eating habits at meal times by
delivering effective dietary and healthy lifestyle messages.

The Food and Nutrition Research Institute (FNRI) of the Department of Science and
Technology (DOST) has come up with a visual tool to guide Filipinos in consuming the right amount
of food in every meal. The visual guide called Pinggang Pinoy will answer the question of how much
you should eat in one meal in order to be healthy. It will also serve as a quick and easy guide for
determining how much to eat per meal time.

The FNRI developed Pinggang Pinoy in collaboration with the World Health Organization
(WHO), Department of Health (DOH), and National Nutrition Council (NNC). It was formally unveiled
at the "Seminar Series on Food and Nutrition Researches and Science and Technology Activities"
last July 4 at the DOST Compound in Taguig City.

The Nutritional Guidelines for Filipinos (NGF) is a set of dietary guidelines based on the eating
pattern, lifestyle, and health status of Filipinos. The NGF contains all the nutrition messages to
healthy living for all age groups from infants to adults, pregnant and lactating women, and the elderly.
The first NGF released in 1990 was composed of five messages called “Dietary Guidelines for
Filipinos.” In 2000, a revised nutritional guidelines composed of ten messages was released and it
was called the Nutritional Guidelines for Filipinos. In 2012, the Technical Working Group (TWG) for
the revision of the NGF, led by the Food and Nutrition Research Institute of the Department of
Science and Technology (FNRI-DOST) developed a new set of the NGF, based on the 2000
edition.The 2012 NGF now includes the basis and justification for each of the ten nutritional and
health message.

Below are the new messages of the 2012 NGF:

 Eat a variety of foods every day to get the nutrients needed by the body.
 Breastfeed infants exclusively from birth up to six months and then give appropriate
complementary foods while continuing breastfeeding for two years and beyond for optimum
growth and development.
 Eat more vegetables and fruits to get the essential vitamins, minerals, and fiber for regulation
of body processes.
 Consume fish, lean meat, poultry, egg, dried beans or nuts daily for growth and repair of body
 Consume milk, milk products, and other calcium-rich food such as small fish and shellfish,
every day for healthy bones and teeth.
 Consume safe foods and water to prevent diarrhea and other food-and water-borne diseases.
 Use iodized salt to prevent Iodine Deficiency Disorders.
 Limit intake of salty, fried, fatty, and sugar-rich foods to prevent cardiovascular diseases.

 Attain normal body weight through proper diet and moderate physical activity to maintain good
health and help prevent obesity.
 Be physically active, make healthy food choices, manage stress, avoid alcoholic beverage,
and do not smoke to help prevent lifestyle-related non-communicable disease.

There is no single food that contains all the nutrients that our body needs so eating a variety of
food ensures that daily nutritional needs are met.

Vegetables and fruits are the main sources of vitamins, minerals, and fiber, while milk is a good
source of calcium.

Low urinary iodine excretion is still a prevalent problem among pregnant and lactating mothers,
indicating to low iodine intake. Iodine is important during pregnancy because it is needed for the brain
development of the infant while lactating mothers must have adequate supply of iodine in their breast
milk. This is the message of NGF no. 7.

The total cholesterol level among Filipino adults increased from 8.5 (mg/dL) in 2003 to 10.2
(mg/dL) in 2008.

High cholesterol level may be attributed to the high consumption of sodium rich foods by

Salt and soy sauce were among the top 10 widely used miscellaneous food items used by

In addition, heart diseases ranked first among the causes of death based on the 2005
Department of Health survey. This is the reason behind no. 8 of NGF.

Excessive intake of salt and soy sauce can result to high blood pressure especially to salt-
sensitive individuals. Persistent high blood pressure can result to cardiovascular diseases.

There is also a decreasing trend of physical inactivity among Filipinos and also a large
percentage of Filipino smokers at 31.0% and drinkers at 26.9%. These situations were the basis of
messages no. 9 and 10 of the NGF.

People are always encouraged to exercise at least thirty minutes a day, three to five times a

Limit alcohol drinking to one drink per day for women and two drinks for men is also advised.

One alcoholic drink is equivalent to one and half ounce distilled beverage such as gin or 12
ounces or a bottle of beer or four ounces wine or half glass wine or an ounce of 100 proof whiskey.

Let’s practice the ten nutritional guidelines to achieve good health and optimal nutritional status.

Ten Powerful Herbs and Spices

1. Guava

 Good For Skin

Guavas comprise vitamin C, which is instrumental for a youthful and radiant skin. In addition to
vitamin C, guavas are also decently rich in lycopene and antioxidants that are known to do wonders for your
dull and lifeless skin. Guava is also a water-rich fruit which apart from keeping you hydrated gives you a
beautiful skin too.

 Enhances Absorption Of Food

According to Dr. Manoj K. Ahuja, Sukhda Hospital, "guavas are also rich in manganese, which
helps the body to absorb other key nutrients from the food that we eat. Eating food alone does not inherently
add to your nutrition, your body needs to employ ways to extract best nutrition out of the food, and the
manganese helps doing just that."

 Manages Blood Pressure Levels

Guavas are abundant in potassium, which helps lower blood pressure by balancing out the
negative effects of salt

 Regulate Sugar Levels

Guavas are one of the best suited picks for those trying to manage diabetes. Guavas are high
in fibre, which helps to feel full for longer and ensures there is no sudden surge in blood glucose levels.

 Helps in Digestion

Guavas are rich in fibre, which helps facilitate smooth digestion. Fibre adds bulk to the stool,
thereby aiding bowel regularity.

 Helps In Weight Loss

Did you know that the high fibre content of guavas can make up for 12-20 percent of your daily fibre intake? In
addition to being diabetic and heart-friendly, these fibres could also help you shed a pound or two. Fibre takes
long to digest that keeps you full for a longer duration of time and prevent you from bingeing on other fattening
foods. The good quality fibres, by aiding digestion, increases the metabolic activity, which further helps in
weight loss.

Guava Nutrition Facts: Key Vitamins, Nutrients and Minerals of The Fruit

1. Water Content in Guava: Guava is a water rich fruit. Comprising about 8 grams of water per 100 grams
serving, guava's high water content helps keep you hydrated, your skin vitalised and your hunger pangs in

2. Fibre In Guava: There is a reason why guava is such a massive hit in the health and fitness circuit. The
high fibre content of the crunchy fruit is majorly involved in contributing to its fame. 100 grams of fruit has
5.4 grams of fibre. Fibre is essential in aiding digestion, weight loss, managing diabetes and heart health.

3. Folate In Guava: Guavas are a good source of folate too. A 100 grams of guava has 49µg of folate.
Folate is a mineral that helps promote fertility. Pregnant women are advised to take folate for better
development of the baby.

4. Vitamin C In Guava: Guavas are a rich source of vitamin C, which makes them useful in improving skin
health, boost collagen, improve immunity and keep risk of cardiovascular diseases at bay. A hundred
grams of guavas contain 228.3 milligram of vitamin C.

5. Potassium in Guava: Guavas make for an excellent source of pottassium. There are a bevy of benefits
associated with potassium. Studies have claimed that potassium helps relieve symptoms of stroke, high
blood pressure, heart and kidney disorders, and anxiety and stress. Potassium also helps regulate water
balance and electrolytic functions in the body.

6. Carbohydrates in Guava: Guava makes for an excellent fruit for diabetics. It is low in carbohydrates. A
100 gm of guava contains about 14.3 grams of carbohydrates.

2. Banana

 Bananas are rich in potassium and fiber.

 They may help prevent asthma, cancer, high blood pressure, diabetes, cardiovascular disease,
and digestive problems.
 Ripen bananas at room temperature and add them to cereal for a tasty breakfast.
 People who use beta blockers should not suddenly increase their intake of bananas.


Bananas are rich in mineral called potassium. This mineral is important as it helps maintain fluid levels
in the body and regulates the movement of nutrients and waste products in and out of cells.

Potassium also helps muscles to contract and nerve cells to respond. It keeps the heart beating
regularly and can reduce the effect of sodium on blood pressure.

Potassium may reduce the risk of kidney stones forming as people age. In turn, healthy kidneys make
sure that the right amount of potassium is kept in the body.

One medium-sized banana contains 422 milligrams of potassium.


Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium
levels to increase in the blood. High potassium foods such as bananas should be consumed in moderation
when taking beta-blockers.

Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your
kidneys are unable to remove excess potassium from the blood, it could be fatal.

Dr. Peter S. Gelfand, who practices Internal Medicine in Long Beach NY, says:

"Certain medications used for heart disease and hypertension have the potential to increase potassium
levels. Examples include certain beta-blockers such as Labetalol, medications that work by blocking the
actions of the hormone aldosterone such as Lisinopril and Losartan, and certain diuretics like Spironolactone
and Eplerenone. This is a partial list only, and you should consult with your doctor if potassium levels become
a concern."

Some people may have an allergy to bananas. If anyone with a banana allergy eats a banana, they
may experience symptoms in the mouth and throat such as itching, hives, swelling and wheezing.

Bananas may trigger migraines in some people. People who often experience migraine headaches are
advised to eat no more than half a banana daily.

Bananas also contain a lot of fiber. Eating too much fiber can lead to bloating, gas, and stomach

3. Guyabano

Guyabano is a fruit that comes from the Graviola tree. It is also known as soursop or
guanabana. The scientific name is annona muricata. The graviola tree grows in warm tropical areas
such as the Philippines and South America. Known as a sedative, a nerve tonic, and used to maintain
proper intestinal health, guyabano is just one medicinal tool stemming from the graviola
tree. Throughout history, each part of the graviola tree, such as the bark, leaves, roots, fruit, and
seeds have been used for medicinal purposes. The seeds have been used to treat nausea and

vomiting, while herbal medicine practitioners recommend using the fruit and leaves to relieve stomach
distress, pain, cough, asthma, and fever.

Guyabano is known to being rich in vitamin C and B vitamins thiamin, riboflavin and niacin, but
here is a fuller list of what the fruit has to offer.

 Vitamin C
 Iron
 Riboflavin
 Phosphorus
 Thiamine
 Calcium
 Carbohydrates
 Niacin
 Fiber

Guyabano Health Benefits – Cancer Prevention

Unfortunately, research revolving around guyabano’s healing properties is lacking in the
scientific world, but so far researchers have been studying guyabano for its ability to protect
against cancer and reduce side-effects of chemotherapy.

Since 1976, over 20 independent labs researched Guyabano’s anti-cancer effects following
initial research carried out by the National Cancer Institute. The National Cancer Institute found that
guyabano’s “leaves and stems were found effective in attacking and destroying malignant cells.

Other Health Benefits of Guyabano

 Alleviates pain stemming from arthritis, joint and back problems, and rheumatism.

 Prevents urinary tract infections – Guyabano is known for it’s vitamin C content (77% daily
value per cup). Vitamin C can help to decrease the amount of harmful bacteria that may be
present in the urinary tract.

 Migraine and headache relief – Guyabano contains riboflavin, which could help with

 May help with anemia – Soursop (guyabano) is rich in iron, which could help with iron
deficiency anemia.

 Prevents constipation – Before Rich in fiber, guyabano is one of the many foods to choose if
you suffer from constipation.

 Bone health – Guyabano contains copper, a mineral promoting the absorption of bone-
benefiting calcium.

 Prevents leg cramps – Potassium in the fruit could help prevent leg cramps.

 Boosts energy levels – Along with vitamin C, guyabano is known to be rich in B vitamins as
well. B vitamins are known to help increase energy levels.

Guyabano Benefit Summary – Guyabano can be Used for:

 Respiratory issues such as asthma or cough
 Pain
 Headaches or migraines
 Intestinal upset, constipation, and stomach distress
 Fever
 Iron deficiency anemia
 Urinary tract infections
 Lack of energy

4. Turmeric

(Contains Curcumin, a Substance with Powerful Anti-Inflammatory Effects)

Turmeric is the spice that gives curry its yellow color. It contains several compounds
with medicinal properties, the most important of which is curcumin. Curcumin is a remarkably
powerful antioxidant, helping to fight oxidative damage and boosting the body’s own
antioxidant enzymes. This is important, because oxidative damage is believed to be one of the
key mechanisms behind ageing and many diseases.

Curcumin is also strongly anti-inflammatory, to the point where it matches the

effectiveness of some anti-inflammatory drugs. Given that long-term, low-level inflammation
plays a major role in almost every chronic Western disease, it is not suprising to see that
curcumin is linked to a variety of health benefits.

Studies suggest that it can improve brain function, fight Alzheimer’s, reduce the risk of
heart disease and cancer, and relieve arthritis, to name a few.

Bottom Line: Studies have shown that curcumin, the active ingredient in the spice
turmeric, has major benefits for many aspects of health.

5. Mangosteen

Mangosteen originally belongs to the Sunda Islands in Indonesia. This is a tropical fruit that
can be found in South West India, Puerto Rico and South East Asia. Due to its impressive health
qualities, it is called the “queen of the tropical fruit”. Its botanical name is Garcinia mangostana.

Mangosteen got its popularity after scientists discovered its anti-cancer properties. This lesser-
known fruit contains other health benefits as well such as preventing tuberculosis, maintaining blood
pressure, repairing cells, maintaining oral health, preventing tuberculosis, maintaining blood pressure,
boosting immune system, supporting cardiovascular health, preventing acne and supporting weight
loss. Mangosteen is a great source of vitamin C, which relieves inflammations and kills infectious

11 Impressive Health Benefits of Mangosteen

1. Mangosteen for Gum Diseases
Gum diseases are usually less painful and go unnoticed frequently. You can maintain your oral
health with mangosteen thanks to the nutrients found in the fruit. According to a recent study, it
has a potential to treat periodontitis, which is a form of gum disease. Dentists often recommend
mouth gels containing mangosteen for various gum problems.

2. It Prevents Tuberculosis
Tuberculosis is surely a troublesome disease and it happens when bacteria called
mycobacterium tuberculosis attacked your lungs. You can prevent it by incorporating
mangosteen into your diet. Since it contains antibacterial and antifungal properties, this fruit is a
safe source to protect your body from life-threatening bacteria.

3. It Maintains Blood Pressure

Maintaining blood pressure is extremely important to avoid further health problems. Thanks to the
minerals like manganese, copper, and potassium found in the fruit. They are known to balance
out blood pressure levels combating factors that cause high blood pressure. It is evident that
potassium is a great source to reduce health problems associated with blood pressure such as
hypertension, cardiovascular disease, and even symptoms associated with stroke.

4. It Boosts Immune System

Viral infections, bacteria and germs can cause daunting health problems. This is why your
immune system is designed to keep viral and foreign bodies outside of your system, but it should
be stronger. And to maintain a strong immune system, you are required to consume fruits that
contain antioxidants and antibacterial components. Mangosteen is what you have been looking
for your life since it is loaded with these properties; you can consume it as much as you want.

5. Mangosteen for Cardiovascular Health

Apart from all the nutrients, vitamin B complex and vitamin B1 can keep your cardiovascular
health in check. You can find both in the miraculous fruit. These vitamins are essential because
they keep your nervous and cardiovascular system active. Together, these vitamins produce a
neurotransmitter called acetylcholine.

6. It Prevents Acne
Mangosteen can also work as a beauty agent. The minerals and vitamins such as vitamin C keep
your skin smooth and acne free. Consuming a decent amount of this fruit nurtures your skin. If
your skin is acne prone, incorporate mangosteen into your diet immediately for radiant and clear
skin. Moreover, dermatologists have approved that women with oily skin can consume this
healthy fruit as well.
7. Rich in Vitamin C
Your body needs vitamin C to keep various germs and infectious bacteria at bay. Just a single
serving of mangosteen can fulfill your daily requirement, which is around 12%. Vitamin C is not
only essential for healthy skin, but it is equally important for your immune system. It is a powerful
antioxidant that fights free radicals preventing your body from the damages that these radicals

8. For Weight Loss

Being low in calories and high in dietary fiber, mangosteen is ideal for obese people as 100
grams fruit contains only 63 calories. Therefore, feel free to add this fruit to your daily diet.
Moreover, the dietary fiber found in the fruit is nothing less than a magical component as it
regulates bowel movements preventing you from other stomach problems and it keeps you full
for hours as well. It is worth mentioning that mangosteen has no saturated fats.

9. It Promotes Red Blood Cells

Mangosteen is a safe source to produce red blood cells. The components in the fruit are known
to promote the production of red blood cells. Consuming it can prevent you from anemia, which is
a daunting health problem. If anemia doesn’t get treated on time, it may affect your body
adversely. Hence, mangosteen is recommended in this regard. After treating blood deficiency,
the fruit is also known to improve the blood flow to your body, which impedes stroke and
maintains healthy cholesterol levels.

10. Anti-Cancer Properties

Mangosteen is loaded with polyphenol substances called xanthones. These xanthones have two
types; alpha and gamma. A study has proved that these components can treat a number of
health problems. The study even suggests that these qualities of mangosteen can stop tumor
growth and can fight cancerous cells.

11. For Diabetes

Since diabetes has become a common disease, it is safe to take precautions and avoid this
daunting disease as much as you can. Apart from physical activity, you can combat diabetes by
incorporating healthy fruits into your diet. Mangosteen is one of them. The nutrients found in the
fruit are not just beneficial for diabetics, but is necessary to prevent you from developing
symptoms associated with diabetes. Moreover, these components function to control and to
regulate sugar levels in the bloodstream.

6. Cayenne Pepper

(Contains Capsaicin, Which Helps Reduce Appetite and May Have Anti-Cancer Properties)

Cayenne pepper is a type of chili pepper used to prepare spicy dishes. The active
ingredient in it is called capsaicin, which has been shown to reduce appetite and increase fat
burning in many studies. For this reason, it is a common ingredient in many commercial weight
loss supplements.

One study found that adding 1 gram of red pepper to meals reduced appetite and
increased fat burning in people who did not regularly eat peppers.

However, there was no effect in people who were accustomed to eating spicy food,
indicating that a tolerance to the effects can build up.

Some animal studies have also found capsaicin to combat certain forms of cancer,
including lung, liver and prostate cancer. Of course, these observed anti-cancer effects are far
from being proven in humans, so take all of this with a big grain of salt.

Bottom Line: Cayenne pepper is very rich in a substance called capsaicin, which
reduces appetite and boosts fat burning. It has also shown anti-cancer potential in
animal studies.

7. Ginger

(Treats Nausea and Has Anti-Inflammatory Properties)

Ginger is a popular spice used in several forms of alternative medicine. Studies have
consistently shown that 1 gram or more of ginger can successfully treat nausea. This includes
nausea caused by morning sickness, chemotherapy and sea sickness.

Ginger also appears to have strong anti-inflammatory properties, and can help with pain
management. One study in subjects at risk for colon cancer found that 2 grams of ginger
extract per day decreased markers for colon inflammation in the same way as aspirin.

Other research found that a mixture of ginger, cinnamon, mastic, and sesame oil
decreased pain and stiffness experienced by those with osteoarthritis. It had a similar
effectiveness as treatment with aspirin or ibuprofen.

Bottom Line: 1 gram of ginger appears to be an effective treatment for many types of
nausea. It is also anti-inflammatory, and can help reduce pain.

8. Rosemary

(Helps Prevent Allergies and Nasal Congestion)

The active ingredient in rosemary is called rosmarinic acid. This substance has been
shown to suppress allergic responses and nasal congestion. In a study with 29 individuals,
both 50 and 200 mg doses of Rosmarinic acid were shown to suppress allergy symptoms.

The number of immune cells in nasal mucus also decreased, with reduced congestion.

Bottom Line: Rosmarinic acid has anti-inflammatory effects that appear to suppress
allergy symptoms and reduce nasal congestion.

9. Garlic

(Combats Sickness and Improve Heart Health)

Throughout ancient history, the main use of garlic was for its medicinal properties. We
now know that most of these health effects are due to a compound called allicin, which is also
responsible for garlic’s distinct smell. Garlic supplementation is well known for combatting
sickness, including the common cold. If you often get colds, then adding more garlic to your
diet could be incredibly helpful.

There is also convincing evidence for beneficial effects on heart health. For those with
high cholesterol, garlic supplementation appears to reduce total and/or LDL cholesterol by
about 10-15%.

Human studies have also found garlic supplementation to cause significant reductions
in blood pressure in people with high blood pressure. In one study, it was just as effective as a
blood pressure lowering drug.

Why is good nutrition especially important for college students?

Let's face it- Skidmore students are busy students! In order to make your body work as
efficiently as possible, it is important that busy and stressed students are properly fueled- food
functions as this essential fuel! Unfortunately, the crazy schedule of student life often leads
students to eat whatever they can easily grab on the run, to skip meals or to over-eat when
dealing with stress. Life is crazy and these are totally understandable scenarios, but in order to
make your body function optimally under the most pressured situations, it is important to fuel-
up with the right kind of foods!

Nutritional awareness is especially important for college students given the prevalence
of vegetarian/vegan diets and special needs diets (ie. considering athletic needs, food
allergies, etc.) It can be tricky for students to navigate the dining hall to accommodate for their
needs while getting all of their essential nutrients; in order to maintain the crazy college
lifestyle, it's important that students are armed with knowledge on how to use the dining hall as
a tool to meet their nutritional needs.

Good nutrition is important for living a healthy life now and in the future. Even if weight
is not a concern, overall poor nutrition habits are linked to negative future health conditions
such as cardiovascular disease, hypertension, diabetes, osteoporosis, iron deficiency anemia,
and certain cancers. Overall, poor nutrition can greatly impact your daily well-being in terms of
feeling your best physically and mentally. Without proper nutrition, your body does not run
efficiently and you are more prone to feeling lethargic, depressed and physically ill.



*keywords are – important for living a healthy life now and future; avoid sickness/illness ; for the body
to run efficiently ; to know what to eat in order to be healthy ; to know what the body needs.


 Nordgvist, C. (2017, September 01). Nutrition: What is it and why is it important?

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