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Published: 13 June 2017

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Ano ba ang gulay? Ang gulay ay tanim o bahagi ng tanim tulad ng ugat, tangkay, talbos, dahon, bunga, o bulaklak na kalimitang inihahain bilang ulam o ensalada. Mayroong dalawang grupo ng gulay: ang madahong berde at dilaw na gulay, at ang iba pang gulay. Malalaman sa kulay at bahagi ng tanim na kinakain ang kahalagahang pangnutrisyon ng gulay.

Ang mga madahong berde at dilaw na gulay ay sagana sa beta-carotene na nagiging bitamina A sa katawan. Tumutulong ito sa ating mga mata na maka-adjust sa gabi o sa dilim. Ito rin ay kailangan sa paglaki ng mga bata. Tumutulong din ang bitamina A para mapanatiling malakas ang ating resistensya laban sa sakit at impeksyon. Mainam din ito sa pagiging malusog at makinis ng ating kutis at buhok. Ang beta-carotene na taglay ng mga gulay ay napatunayang may kaugnayan sa pagbaba ng panganib o risk sa ilang uri ng kanser. Mas higit na maraming taglay na beta-carotene kung matingkad ang pagka-berde o dilaw ng gulay.

Ang madahong berde at dilaw na gulay ay mayaman din sa iron o yero at kalsiyum. Ang iron ay kailangan para sa malusog at mapulang dugo na tumutulong sa kasiglahan ng katawan. Ilan sa mga madahong berde at dilaw na gulay ay ang dahon ng malunggay, dahon ng ampalaya, karot, talbos ng kamote, saluyot, dahon, at bunga ng kalabasa, sili, alugbati, at talbos ng sayote.

Ang pangalawang grupo ng gulay ay ‘yung iba pang gulay na tumutulong naman sa mahusay na panunaw. Nagtataglay din ito ng mga bitamina at mineral bagama’t hindi kasing sagana sa sustansiyang taglay ng berde at madahong gulay. Ilan sa mga gulay na ito ay ang ampalaya, puso ng saging, bataw, kadyos, bunga ng malunggay, okra, paayap, sigadilyas, at sitaw.

Ang mga gulay ay nagtataglay din ng fiber (o hibla) na siyang tumutulong linisin ang ating bituka, para sa regular na pagdumi. Tumutulong din ang fiber sa pagpapababa ng kolesterol. Mas nakabubusog din ang mga pagkaing mayaman sa fiber, kaya nga kahit marami ang kainin nating prutas at gulay, hindi ito mabilis makadagdag sa ating timbang.

Ang karot, katuray, dahon ng gabi, dahon ng malunggay, dahon ng siling labuyo, at dahon ng upo ay mayaman sa beta-carotene. Kung bitamina C naman ang pag-uusapan, mataas dito ang katuray, dahon ng kamoteng kahoy, talbos ng sayote, dahon ng kulitis, at mustasa. Mayaman naman sa kalsiyum ang dahon ng kulitis, buto ng utaw (o soybean), dahon ng katuray, saluyot, at mustasa. Ang mga gulay tulad ng dahon ng kulitis, dahon ng talinum, katuray, buto ng utaw, at abitsuwelas ay ilan lamang sa mga gulay na mataas ang taglay na iron o yero.

Bukod sa mga sustansiyang taglay ng gulay, marami pang benepisyong pangkalusugan ang dinudulot ng mga ito. Halimbawa ay ang gamit nito bilang halamang gamot o herbal medicine.

Katulad ng ampalaya, kalimitang ginagamit ang mga dahon nito para sa ubo ng mga bata. Kalimitan din itong ginagamit na panggamot o panglanggas sa mga sakit sa balat. At di lang ‘yon, ginagamit din ang ampalaya bilang pampurga.

Isa pang gulay na may gamit bilang halamang gamot ay ang karot. Ito ay nagtataglay ng carotenoids na sinasabing nakakababa ng posibilidad sa pagkakaroon ng kanser at sakit sa puso at mga ugat. Ang beta-carotene na taglay nito ay nakabubuti para sa ating paningin at iwinawasto nito ang pamamaga ng mucous membrane sa loob ng ating ilong.

Ang isa pang gulay na madalas kasama sa ating hapag kainan ay ang kamatis. Ang kamatis ay nagtataglay ng phytochemicals tulad ng lycopene na ayon sa mga pag-aaral ay tumutulong sa pag-iwas sa kanser.

Ang isa pang gulay na halos kasama sa pang-araw-araw na pagkain ng bawa’t Pilipino ay ang sili. Ang sili ay nagtataglay ng bitamina A, C at E, folic acid at potassium. Ang sili ay maaaring makatulong sa pagpapababa ng blood pressure at sa pag-iwas din sa ilang uri ng kanser.

Ang ilan pa sa ating mga gulay na may benebisyong pangkalusugan ay ang kalabasa, gabi, labanos, at malunggay. Ang mga gulay na ito ay sinasabing laxative o ‘yung tumutulong upang maging maayos ang pagdumi.

Ngayon at alam na natin ang iba’t-ibang benepisyong taglay ng gulay, halina’t magplano ng samu’t-saring lutuing gulay para mapakinabangan natin ang mga benepisyong nabanggit.

Para sa karagdagang impormasyon tungkol sa pagkain at nutrisyon, lumiham o tumawag kay Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute-DOST, Bicutan, Taguig, Metro Manila, Tel. No. 837 2934 or 837 2071 loc. 2287, email: This email address is being protected from spambots. You need JavaScript enabled to view it., o This email address is being protected from spambots. You need JavaScript enabled to view it.; FNRI-DOST website: http://www.fnri.dost.gov.ph. I-like ang aming Facebook page sa facebook.com/FNRI.DOST o sundan kami sa aming Twitter account sa twitter.com/FNRI_DOST. (DOST-FNRI S&T Media Services: Press Release – DIVORAH V. AGUILA)

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Published: 13 June 2017

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Is there truth in the saying that “an apple a day keeps the doctor away? What makes an apple good for our health?

Apple, malus sylvetris in scientific name, provides a lot of health and nutritional benefits to our body. A medium-sized apple weighing 138 grams contains about 81 calories, zero fat and cholesterol, 10 percent carbohydrate and more than 80 percent of water.

According to a research from Cornell University, a combination of the plant chemicals- flavonoids and polyphenols, collectively known as phytochemicals, provide the fruit’s antioxidant and anticancer benefits. In addition, the skin of an apple contains a small amount of beta-carotene and 4 milligrams of quercetin, an antioxidant compound preventing oxygen molecules from damaging an individual’s cells that can lead to cancer and other diseases.

The apple’s skin has insoluble fiber, which is a great help for constipation. It also helps prevent diverticulosis, a condition where small pouches form on the colon and become inflamed or infected. It also has a soluble fiber, which is the pectin that can help lower cholesterol as well as the risk of heart diseases. This soluble fiber can also slow the digestion and the rise of blood sugar, making it good for diabetes patients.

About 4 percent of an apple is made up of vitamins and minerals. The flesh provides some iron and potassium. Like other fruits, apple contains vitamin C (8 milligrams/medium size).

Though apples give a lot of benefits, can these be the reasons to say bye-bye to a doctor and hello to apple? Definitely, no!

According to the 2012 Nutritional Guidelines for Filipinos developed by the Technical Working Group headed by the Department of Science and Technology’s Food and Nutrition Research Institute (DOST-FNRI), one should eat more vegetables and fruits. Consume two to three servings of vegetables each day, of which a serving is equivalent to ½ cup or 40 grams for non-leafy and 1 cup or 25 grams for leafy. Take two servings of fruit daily, of which serving ranges from 45 to 300 grams depending on the size and variety of fruit. The consumption of these foods everyday is encouraged to get the essential vitamins, minerals and fiber for regulation of body processes.

For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Telephone/ Fax Nos: 837-2934 or 837-3164; Direct Line:839-1839; DOST Trunk Line: 837-2071-82 local 2296 or 2284; e-mail: This email address is being protected from spambots. You need JavaScript enabled to view it. or at This email address is being protected from spambots. You need JavaScript enabled to view it.; FNRI-DOST website: http://www.fnri.dost.gov.ph. Like our Facebook page at facebook.com/FNRI.DOST or follow our Twitter account at twitter.com/FNRI_DOST. (DOST-FNRI S&T Media Service: Press Release – IMELDA ANGELES-AGDEPPA, Ph.D., Assistant Scientist)

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Published: 13 June 2017

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The scorching heat signals the coming of the summer season. There are a lot of wonderful things we can indulge ourselves into to lessen the heat. We can take a plunge in the pool or just relax at home sipping an icy cold glass of our favorite fruit shake or cold water.

But if there’s one good thing about summer, it is the abundance of fresh fruits to really enjoy. But do you know how to choose the best one among our favorite fruits? Here are some tips when choosing our favorite fruits:

For apples: Look for firm and well-colored fruit. Avoid bruised fruit or one that yields to slight pressure on the skin. Apples may be refrigerated to prolong freshness. Apples are said to soften ten times faster at room temperature.

For bananas: Look for bananas which are firm, bright and free of bruises or other injuries. Avoid those which are bruised and with discolored skin. They are best stored at room temperature.

For grapes: It is best to look for well-colored and plump grapes firmly attached to the stem. Avoid soft, moldy or wrinkled grapes and those with bleached areas around the stem ends. Don’t let grapes get wet. Wash them just before eating.

For guavas: It is best to look for soft green fruit with a fragrant aroma. Avoid hard fruit. Guavas are best ripened at room temperature. Ripe guavas will keep only for a day or two but the pulp can be frozen.

For oranges: Look for firm, heavy fruits with fresh, bright looking skin that is smooth. Lightweight oranges are likely to lack flesh and juice. Very rough skin texture means thick skin and less flesh. Oranges keep fresh for only one week or two if refrigerated. They yield the most juice if kept at room temperature.

For papaya: Look for those with firm and unblemished fruit whose green color is turning yellow. Avoid those which are solid green or mushy or with bruises. Papayas are best ripened in paper bag at room temperature until softened and golden yellow.

Fruits are best enjoyed when they are eaten at their freshest. The above tips can be used as our guide in choosing the best for our favorite fruits. Some fruits like mango, papaya, guavas and citrus are rich sources of vitamin C, which help prevent scurvy.

Likewise, they are very important in increasing resistance to infection and facilitating the absorption of non-heme iron. Yellow fruits, on the other hand, are beta-carotene rich and common fruits like bananas, melon and pineapple contribute additional vitamins and minerals which are good for the body.

Fruits like vegetables provide dietary fiber that aids in regular bowel movement. Eating fruits alone however, will not provide all the nutrients our bodies need. The human body needs more than 40 different nutrients for good health.

As suggested in the 2012 Nutritional Guidelines for Filipinos developed by the Technical Working Group headed by the Department of Science and Technology’s Food and Nutrition Research Institute (DOST-DOST), no single food can provide all the nutrients in the amounts needed. Remember, that the cliché: “eating a balanced diet for good health and nutrition “, still stands. Happy fruit munching!

For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Telephone/ Fax Nos: 837-2934 or 837-3164; Direct Line:839-1839; DOST Trunk Line: 837-2071-82 local 2296 or 2284; e-mail: This email address is being protected from spambots. You need JavaScript enabled to view it. or at This email address is being protected from spambots. You need JavaScript enabled to view it.; FNRI-DOST website: http://www.fnri.dost.gov.ph. Like our Facebook page at facebook.com/FNRI.DOST or follow our Twitter account at twitter.com/FNRI_DOST. (DOST-FNRI S&T Media Service: Press Release – MA. SUSANA O. ENCARNACION)