• Mangoes

    The health benefits of mangoes.

    Ripe mangoes are delicious and succulent, and appear to bring the sunshine to all those who consume them. They were originally cultivated by Buddhist monks in Southern Asia almost 4000 years ago, and it is said that Buddha himself meditated under a mango tree.
    Mangoes are the national fruit of India and are greatly revered, they are said to symbolize life, so it comes as no surprise that almost half of the worlds mangoes are cultivated in India, with the second source being China.
    Mangoes are a member of the drupe family, which also includes olives, dates and coconuts, the word drupe means stone fruit.
    Mangoes have been given the title of 'King of fruits', a worthy title for such a delicious, health giving fruit, abundant in vitamins and minerals. The powerful anti-oxidants found within mangoes help to neutralize free radicals, which can lead to heart disease, premature ageing and cancer.

    Mango is a great sleep aid, when consumed 1-2 hours before bed. This is due to the phytochemicals, amino acids, fructose and glucose. Eating fresh mango will help aid a restful sleep.

    Mangoes are a powerhouse of antioxidants, including a rich source of vitamin A and C, collectively these vitamins and minerals help to combat all cancers, although the greatest benefits have been found in colon, breast, and prostrate cancer along with leukaemia.

    Mangoes have high levels of fibre, pectin and vitamin C which collectively help to lower cholesterol levels. They are a rich source of potassium which is an important nutrient for cell function, controlling heart rate and blood pressure control. The magnesium content along with the phytochemical phenolic acid helps to calm the central nervous system, which can ward off strokes, seizures and heart attacks.

    Rich in beta-carotene, mangoes can help to strengthen and support the skin, boosting its overall condition and reducing bouts of acne. However, you don't have to eat mango to get these benefits. Applying mashed mango directly onto your skin can help to unclog pores and eliminate spots.

    Mango is rich in vitamin A, which helps to promote good eyesight and prevent night blindness and dry eyes.
    The anti-oxidant zeaxanthin found in mangoes helps to filter out blue light rays, and is thought to play a protecting role in protecting against macular degeneration.

    Digestion also reaps the benefit from mango consumption, mangoes are rich in fiber, which aids digestion and elimination. This pulp also helps to soothe the stomach and intestinal lining which may reduce the symptoms associated with irritable bowel syndrome. The enzymes within the fruit help to breakdown proteins, which also aids digestion.

    The nutrients found in mango

    A quick look at some of the top nutrients found in mangoes

    Vitamin C
    - Supports the immune system
    - Increases iron absorption
    - Protects cells from oxidating damage
    - Helps reduce the risk of heart disease, including coronary heart disease and stroke
    - Helps in the formation of collagen, carnitine, and catecholemines

    Vitamin A

    - Maintains normal skin function
    - Maintains healthy vision
    - Promotes a healthy functioning immune system
    - Maintains a healthy neurological function
    - Reduces inflammation, through fighting free radical damage

    Vitamin E

    - Antioxidant - protects cells from damage
    - Supports a healthy immune system
    - Helps regulate blood pressure
    - Aids in the repair of muscles
    - Slows down ageing
    - Balances cholesterol
    - Repairs skin damage
    - Balances hormones
    - Thickens hair
    - Improves vision
    - Slows down the decline of Alzheimer's disease

    - Mineral

    - Helps maintain blood volume
    - Produces energy in your cells from carbohydrates
    - Supports the building of strong tissue, including hair and nails
    - Involved in the manufacturing of collagen
    - Helps to maintain a healthy balance of cholesterol
    - Assists in the prevention of premature ageing

    - Vitamin B1

    - Helps to metabolise carbohydrates, proteins and fats
    - Helps to turn carbohydrates into energy
    - Helps maintain a healthy digestion
    - Supports the normal function of the nervous system
    - Supports the proper functioning of muscles
    - Promotes normal brain functioning
    - Antioxidant
    - Slows down the progression of Alzheimer's disease

    - Vitamin B2

    - Helps to produce energy from food
    - Antioxidant
    - Helps to metabolise fats and protein
    - Assists in the proper functioning of the nervous system
    - Helps to synthesise vitamins B6 and folate
    - Improves eye health

    Vitamin K
    - Promotes normal healthy clotting
    - Prevents heart disease and arterial calcification
    - Improves vascular health, leading to fewer varicose veins
    - Maintains healthy bones
    - Acts as an adjunct to vitamin D
    - Helps to reduce the risk of developing prostate cancer, lung cancer, liver cancer and leukaemia.

    - Vitamin B3

    - Helps to maintain healthy cholesterol levels
    - Reduces the risk of cardiovascular disease
    - Balances blood sugar levels
    - Helps to reduce acne
    - Helps improve skin health
    - Supports proper neurological function
    - Helps protect against Alzheimer's
    - Helps to promote joint mobility
    - Can help prevent erectile dysfunction
    - Helps to improve digestion

    Enjoy your mangoes in the form of a mango Lassi

    4 cups of diced mango

    1/2 cup of coconut milk

    2 mint leaves

    1 frozen banana

    Pinch of cardamon to taste (optional)

    Blend all of the ingredients into a blender and blend until smooth.
    Serve and enjoy!
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    Holland & Barrett, the good life.

    I Quit Sugar for Life: Your fad-free wholefood wellness code and cookbook.

    Forks Over Knives.

    The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Health.

    Healing Beyond Medicine: How self-empowerment, a raw vegan diet, and change of lifestyle can free us from sickness and disease.

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