Mango Nutrients

Hayden Mangoes
Our delicious Waianae Hayden Mangoes

Do you know that mangos contain over 20 different vitamins and minerals, helping to make them a superfood? Some nutrients in mango may help support your body’s immune system.

Add Mangos to Your Diet to Help Support a Healthy Immune System

In addition to their amazing fruity flavor, mangos contain several key nutrients which may help your body’s natural immune system to work properly. These include important micronutrients such as Vitamin A, Vitamin B6 and Vitamin C. Just one 3/4 cup serving of tasty mango provides 8% of your daily Vitamin A, 8% of your daily vitamin B6, and 50% of your daily vitamin C!

Vitamin A in Mango

In addition to its crucial role in vision and skin health, Vitamin A plays a critical role in enhancing immune function and reproductive health.

Vitamin B6 in Mango

Vitamin B6 plays an important role in brain development and it is also involved in supporting immune function. Vitamin B6 improves the immune response by helping your body to make antibodies.

Vitamin B6 also helps the body maintain normal blood sugar levels. Helps the body make hemoglobin, which carries the oxygen in red blood cells to tissues throughout the body and helps to maintain normal nerve function.

Vitamin C in Mango

It is well known that Vitamin C plays an important role in boosting immune function. Vitamin C is an antioxidant that helps protect body tissues from damage and helps keep the immune system strong.

Vitamin C has many additional important health functions. Vitamin C supports healthy cognitive and neurologic function. It is required for collagen formation and it increases the absorption of non-heme iron or the form of iron present in plant-based foods. Vitamin C is also important for wound healing and keeping gums and teeth healthy.

Three Essential Micronutrients in Mango – A, B6, C

Vitamin A, Vitamin B6 and Vitamin C are essential micronutrients. This means that your bodies cannot manufacture them and therefore they have to be included in the food and drink you consume. You should be able to get all the vitamin A, Vitamin B6 and Vitamin C you need by eating a varied and balanced diet. Adding mango to your daily regimen, whether in meals, in drinks (such as mango smoothie) or as healthy snacks, helps to get your required amount of these three key nutrients which help support a strong immune system.

More Mango Facts here.

~ Source: Mango.org

Mango Smoothie Recipe

Mango Smoothie
Delicious Mango Smoothie

Ingredients:

  • 1 cup vanilla almond milk (or milk of your choice)
  • 1 1/2 cups frozen, fully riped mangoes (chopped into chunks)
  • 2 Tablespoons creamy peanut butter

Steps:

  1. Combine above ingredients in blender.
  2. Blend on high speed for 2-3 minutes.
  3. Pour into 16 oz. glass (or insulated stainless steel water bottle)
  4. Enjoy!

Mango Fun Facts & More here.

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Pickled Mangoes Recipe

Yummy Pickled Mangoes

Ingredients:

  • 9 green mangoes (peeled and cut into thick slices)
  • 5 cups brown sugar
  • 6 cups water
  • 1 1/2 cups apple cider vinegar
  • 1/2 cups rock or table salt
  • 1 Tabplespoon red liquid food coloring

Steps:

  1. In large pot, combine brown sugar, water, vinegar, salt and food coloring.
  2. Bring to a boil for 5 minutes.
  3. Let cool to room temperature.
  4. Place sliced green mangoes into 1 Gallon glass jar.
  5. Pour sauce over mangoes.
  6. Marinate for 24 – 48 hours in refrigerator.
  7. Enjoy!

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4 Healthy Tips for the Healthy You

Getting 8 Hours Sleep (my favorite habit)

We often make staying fit and active a notion that is hard to achieve and require a lot of work.

Being active is somehow a synonym to going to the gym or eating only vegetables. When you’re busy slaying your day, health really takes a back burner and is ignored completely. Who would want to work all day then head to the gym for a sweat sesh? Not me, for sure!

How about I told you that is a lot easier to be healthy? How about I told you that you only would have to incorporate a few habits into your daily lifestyle in order to see a big difference?

Mind blown, yet?  Let me explain. A lot of times we don’t realize how even small lifestyle changes can make a massive difference to our body. From getting good amount of sleep to increasing your water intake, it’s all doable and extremely beneficial to us.

So, let’s take a look at the tips we can incorporate in our day to day lives to get healthier and fitter.

1. Increase your water intake.

If you are not a fan of water then we cannot be friends. Just kidding! But seriously, increase the amount of water you drink daily and that will substantially help you get healthier. Drinking water helps flush out toxins and aids digestion. This in turn can help us in our weight loss journey, too. Drinking water also improves the health of your skin giving you healthy and glowy skin.

If you are someone that just cannot remember to drink water then set a timer on your phone to remind you periodically or buy a timer bottle that helps you track your water intake. So, get going. Bottoms up!

2. Eat before you get hungry.

Now this does not mean you eat all the time even if you’re not hungry. Please don’t do that. I have noticed that when I’m famished, I tend to make poor food choices. I grab anything and everything I can without giving it much of a thought.

So instead I have timed my meals throughout the day. Breakfast, lunch, snacks and dinner, it’s all timed. Before my meal time I have already planned what I’ll be eating and that helps me avoid making reckless decisions regarding food. I’m still eating but doing it mindfully.

3. Never skip breakfast.

This is an oldie but a goodie. How you start your day sets the tone for the rest of the day. Make time to sit down for a good healthy meal before you get ready for the grind. Also, it helps to plan your breakfast the night before. This way you don’t have to spend energy deciding what to eat first thing in the morning.

4. Get good sleep.

Last but not the least, get good sleep every night. It’s crucial to get at least 7-8 hours of sleep every night. Lack of sleep can cause weight gain or impede your weight loss. Not completing your sleep can also cause you to feel low in energy and grumpy. This, in my opinion, is the easiest way to get healthier.

If you have trouble sleeping there are some cool guided meditations and music you can find on the internet to help you slowly drift out to slumber.

These are the four easy health tips that you can follow for a healthy you! Like I said, being healthy does not have to be hard work.

~ Source: Prerna Singh owner of Activewear

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