African Mango, also known as Irvingia gabonensis, is a type of fruit native to West and Central Africa that has been gaining popularity in recent years for its impressive nutrient profile and numerous health benefits. One of the most notable benefits of African Mango is its anti-inflammatory properties, along with its positive effects on bone health, the immune system, and other important bodily functions.
The Nutritional Value of African Mango
African Mango is a rich source of vitamins, minerals, and other essential nutrients. The US Nutritional Database reports that a 100-gram serving of African Mango contains 89 calories, with 1.8 grams of protein, 13.7 grams of carbohydrates, and 1.1 grams of fat. African Mango is also high in fiber, with 2.4 grams per 100-grams, which is important for maintaining healthy digestion and reducing inflammation in the digestive system.
Other important vitamins and minerals found in African Mango include vitamin C, vitamin E, calcium, potassium, and iron, all of which play vital roles in maintaining overall health and wellness.
Anti-Inflammatory Benefits of African Mango
African Mango contains a range of compounds that have anti-inflammatory properties. One of the key compounds found in African Mango is polyphenols, which are potent antioxidants that help to protect the body from damage caused by free radicals. Free radicals can cause inflammation in the body if left unchecked, so consuming foods like African Mango that are rich in antioxidants can help mitigate these effects.
In addition to its antioxidant properties, African Mango is also rich in soluble fiber, which can help reduce inflammation in the gut and improve insulin sensitivity, among other benefits.
African Mango and Bone Health
African Mango is a rich source of calcium and magnesium, two minerals that are essential for maintaining healthy bones. Calcium helps to build and maintain bone density, while magnesium helps the body absorb calcium and maintain healthy bone tissue.
Studies have shown that African Mango extract may also help to reduce markers of inflammation in the bones, which can contribute to improving overall bone health and reducing the risk of bone-related diseases like osteoporosis.
African Mango and Immune System Support
African Mango is high in vitamin C, which is known to support the immune system by promoting the production of white blood cells and fighting off harmful bacteria and viruses. Additionally, African Mango contains beta-carotene, another immune-boosting nutrient that can help protect the body against various diseases and infections.
Food Combining with African Mango
African Mango pairs well with a variety of other fruits, vegetables, and proteins. For a healthy and delicious snack, try combining African Mango with Greek yogurt or almonds, or add it to a salad for a nutrient-rich lunch.
Anti-Inflammatory African Mango Smoothie Recipe
For an easy and delicious way to enjoy the anti-inflammatory benefits of African Mango, try this simple smoothie recipe:
Ingredients
- 1 cup diced African Mango
- ½ cup frozen pineapple chunks
- 1 banana
- 1 cup unsweetened coconut water
- 1 tsp grated ginger (optional)
Method
- Blend all ingredients in a blender until smooth.
- Pour into a glass and enjoy!
Conclusion
As a nutrient-dense fruit with powerful anti-inflammatory properties, African Mango is a great addition to any healthy diet. From supporting bone health and the immune system to reducing inflammation throughout the body, African Mango is a versatile and nutrient-packed fruit that can provide numerous health benefits.
If you’re interested in exploring other anti-inflammatory fruits or herbs, check out the rest of our fruits section here or visit our anti-inflammatory herbs section to find even more powerful goodness to add to any autoimmune smoothie.
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