African Mango: 6 Health Benefits And How To Use It
The African mango (Irvingia gabonensis), also known as bush mango or dika nut, is a fruit native to Central and West Africa. This tropical fruit has gained popularity in recent years due to its potential health benefits. Here are six reasons why you should consider incorporating African mango into your diet:
**1. Weight Management**
The seeds of the African mango contain a soluble fiber called pectin, which has been found to aid weight loss. Pectin absorbs water and expands in the stomach, creating a feeling of fullness and reducing appetite. Additionally, African mango may help regulate blood sugar levels, preventing spikes that can lead to overeating.
**2. Cholesterol Reduction**
African mango has been shown to lower cholesterol levels, both LDL (bad) cholesterol and triglycerides. The fruit contains a compound called catechin, which is an antioxidant that helps protect against the oxidation of LDL cholesterol. Oxidized LDL cholesterol is the primary cause of plaque buildup in arteries, which can lead to heart disease.
**3. Blood Sugar Regulation**
African mango has anti-diabetic properties that help regulate blood sugar levels. The fruit contains a compound called mangiferin, which has been found to improve insulin sensitivity and reduce insulin resistance. This can help prevent blood sugar spikes and improve overall glucose control.
**4. Anti-Inflammatory Properties**
African mango contains powerful antioxidants that help combat inflammation throughout the body. Chronic inflammation is linked to several health conditions, including heart disease, cancer, and autoimmune diseases. The antioxidants in African mango can help reduce inflammation and protect against these diseases.
**5. Improved Digestion**
The soluble fiber in African mango can help promote healthy digestion. It helps absorb water and soften stools, preventing constipation. Additionally, African mango contains enzymes that aid in the breakdown of food, improving nutrient absorption.
**6. Antioxidant Activity**
African mango is a rich source of antioxidants, including polyphenols, flavonoids, and vitamin C. Antioxidants help protect cells from damage caused by free radicals. Free radicals are unstable molecules that can damage DNA and lead to aging and disease. The antioxidants in African mango can help protect against oxidative stress and promote overall health.
**How to Use African Mango**
African mango is available in various forms, including supplements, powders, and extracts. It can be added to smoothies, shakes, or yogurt for an antioxidant boost. The recommended dosage of African mango can vary depending on the form you choose. It's always best to consult with a healthcare professional before starting any new supplements.
**Conclusion**
African mango is a versatile and nutritious tropical fruit with numerous health benefits. From aiding weight loss to reducing cholesterol and regulating blood sugar, African mango can help improve your overall health and well-being. If you're looking for a natural way to support your health, consider incorporating African mango into your diet.
