African mango (Irvingia gabonensis) is a tropical fruit native to West and Central Africa. It has been used for centuries in traditional medicine to treat various ailments. In recent years, African mango has gained popularity as a weight loss supplement due to its potential to reduce body fat, suppress appetite, and improve cholesterol levels.
**Nutritional Value**
African mango is a rich source of vitamins, minerals, and dietary fiber. It is particularly high in vitamin C, which is essential for immune function and skin health. African mango also contains significant amounts of potassium, which helps regulate blood pressure, and magnesium, which is important for muscle function and nerve transmission.
**Weight Loss**
African mango has been shown to promote weight loss by reducing body fat and suppressing appetite. The fruit contains a soluble fiber called pectin, which slows down digestion and makes you feel fuller for longer periods. This can help reduce your overall calorie intake and promote weight loss.
In a study conducted at the University of Yaoundé I in Cameroon, participants who took African mango extract for 12 weeks lost an average of 13 pounds more than those taking a placebo. They also experienced a significant reduction in body fat and waist circumference.
**Appetite Suppression**
African mango has been shown to suppress appetite by regulating hunger hormones. It contains compounds that interact with receptors in the brain that control hunger and satiety. By reducing appetite, African mango can help you eat less and reduce your overall calorie intake.
In a study conducted at the University of Maryland, participants who took African mango extract for 12 weeks experienced a significant decrease in appetite and a reduction in daily calorie intake.
**Improved Cholesterol Levels**
African mango has also been shown to improve cholesterol levels by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol. This is due to the presence of phytosterols, which are plant compounds that block the absorption of cholesterol in the intestines.
In a study conducted at the University of Jos in Nigeria, participants who took African mango extract for 12 weeks experienced a significant reduction in LDL cholesterol and an increase in HDL cholesterol.
**Other Health Benefits**
In addition to its weight loss and cholesterol-lowering effects, African mango has also been shown to:
* **Reduce inflammation:** African mango contains anti-inflammatory compounds that can help reduce inflammation throughout the body.
* **Improve blood sugar control:** African mango may help regulate blood sugar levels by reducing insulin resistance.
* **Boost immune function:** African mango is rich in vitamin C, which is essential for immune function.
**How to Use African Mango**
African mango is available in various forms, including capsules, tablets, and powder. The recommended dosage varies depending on the product, but most supplements recommend taking 1-2 capsules or tablets twice daily with meals.
**Side Effects**
African mango is generally considered safe for most people. However, some side effects have been reported, including:
* **Digestive upset:** African mango may cause nausea, vomiting, or diarrhea in some people.
* **Allergic reactions:** People with allergies to other fruits may also be allergic to African mango.
If you experience any side effects from taking African mango, discontinue use and consult with your healthcare provider.
**Conclusion**
African mango is a promising natural supplement for weight loss, appetite suppression, and improved cholesterol levels. It is rich in vitamins, minerals, and dietary fiber, and it has been shown to be safe and effective in clinical studies. If you are looking for a natural way to lose weight or improve your overall health, African mango may be a good option for you.