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West African Mango is one of the most important fruits in the melanin plant based diet. If you are looking for a ‘superfood’ that protects you from cancer causing free-radicals, detoxes your body, and energizes you, add African mango to your diet.
Here is everything you need to know about this Dr. Sebi approved food.
African Mango vs ‘Regular Mangoes’
All mangoes are not the same as West African Mango.
Most of the fruit that the western world is familiar with comes from China, Brazil, or Mexico and is a whole other family of fruits called Mangifera. There are over 400 known varieties of mango, and really, the variety that you see in the supermarket only represents a small, commercially available selection.
This article specifically focuses on Irvingia gabonensis – a species of wild mango found on the West coast of Africa – that has research supported by the National Center for Biotechnology Information, U.S. National Library of Medicine. They write that “Irvingia gabonensis (African Mango, or AM) belongs to the Irvingiaceae family. It is also known as wild mango, or bush mango (1), which is different from regular mango (Mangifera indica L., belongs to Anacardiacea). The mango-like fruits of AM are especially valued for their dietary-fiber, fat- and protein-rich seeds.”
9 Benefits of West African mango
1. West African mango may support weight loss
According to the National Center for Biotechnology Information, U.S. National Library of Medicine, 208 participants consumed a West African mango diet for between four and 10 weeks.
All of the participants reported significant reductions in body weight and waist circumference with West African mango compared with placebo. The results from the studies also suggested that West African mango has beneficial effects on total and LDL cholesterol.
2. West African mango is hard on cancer
Remember that cancer cannot survive in an alkaline environment.
According to The Black Doctor, mango is rich in tartaric acid, malic acid and traces of citric acid that primarily help in maintaining the alkali reserve of the body.
3. West African mango has detoxing properties
A study revealed that West African mango extract improved liver function in rats with excessive levels of heavy metal liver toxicity.
The liver is one of the largest organs in your body. It helps remove waste products and processes nutrients and medicines. Thus, any good detox starts and ends with the liver!
4. West African mango is nutrient rich
The problem with western diets is that companies strip food of its nutritional value and try to replace what was lost in the process by artificial means (which is why you should avoid anything that is ‘enriched’ or ‘fortified’ if you can).
But mango is full of many of the important vitamins and minerals that your body needs to function optimally – no human meddling needed. Here are some nutrition facts related to mango from the USDA Food Composition Database (Source).
Calories: 99
Protein: 1.4 grams
Carbs: 24.7 grams
Fat: 0.6 grams
Dietary fiber: 2.6 grams
Vitamin C: 67% of the Reference Daily Intake (RDI)
Copper: 20% of the RDI
Folate: 18% of the RDI
Vitamin B6: 11.6% of the RDI
Vitamin A: 10% of the RDI
Vitamin E: 9.7% of the RDI
Vitamin B5: 6.5% of the RDI
Vitamin K: 6% of the RDI
Niacin: 7% of the RDI
Potassium: 6% of the RDI
Riboflavin: 5% of the RDI
Manganese: 4.5% of the RDI
Thiamine: 4% of the RDI
Magnesium: 4% of the RDI
One cup (165 grams) of mango provides nearly 70% of the RDI for vitamin C — a water-soluble vitamin that aids your immune system, helps your body absorb iron and promotes growth and repair.
5. Mango may protect your cells from free radicals
Mango is packed with polyphenols — compounds that are found in plants that can improve your health in a number of ways that include:
- Lower cholesterol
- Lower blood pressure
- Improve artery (endothelial) function
- Prevent platelet clumping
- Improve arterial flexibility
- Improved life span
(Source)
But one of the most powerful benefits of polyphenols are their antioxidant properties. Antioxidants protect your cells from unstable and dangerous atoms called free radicals that can lead to disease and premature aging.
6. African Mango can boost your immunity
Because of its high amount of Vitamin C, also known as ascorbic acid, African mango can keep your immune system strong. Vitamin C is critical for immunity (Source) and Mangoes give you 75% of the recommended daily value that your body needs.
Here is an excellent video on the topic of Vitamin C that I came across while doing research for this article.
7.Mango is good for your eyes
African mango is rich in Vitamin A, an important micronutrient that keeps eyes healthy.
Studies have also shown that Vitamin A is also essential for vision under conditions of poor lighting.
Mangoes also contain lutein and zeaxanthin – two kinds of pigments that absorb excess high-energy light rays (called blue light) to prevent damage to the eyes. According to sources, lutein and zeaxanthin are found in high concentrations in the macula of the human eye, giving the macula its yellowish color. In fact, the macula also is called the “macula lutea” (from the Latin macula, meaning “spot,” and lutea, meaning “yellow”).
8. African mango might improve digestion
If you suffer from a slow metabolism, irritable bowel syndrome, or skin conditions your digestive system may be to blame.
According to the book ‘Healing Foods’, mango flesh contains prebiotic dietary fibre, which helps feed good bacteria in the gut.
Taking care of the bacteria in your body is critical. In fact, your body is more bacteria than it is human (human cells make up only 43% of the body’s total cell count).
9. Mangoes support clear skin and healthy hair
Mangoes are loaded with skin healing or skin friendly nutrients. First, there are the Vitamins C and A – both of which are crucial for healthy skin and skin repair.
Then there is Vitamin A. The Vitamin A in West African Mango is often used as an ingredient in hair moisturizers.
Finally, African mango also contains Vitamin E – another popular hair care ingredient – improves scalp circulation and encourages hair growth.
West African mango side effects
If you are eating mangoes in their natural form as part of a balanced plant based melanin diet, you dont have to worry about side effects.
However, a whole industry has popped up around mango seed extract oils, capsules, and other products that promise weight loss. These products could lead to some minor but noticeable side effects.
For instance, in the study mentioned above, participants reported a few West African mango side effects that included:
- headache
- sleep difficulty
- flatulence and gas
Diabetics may be concerned about the high amount of natural sugars found in mangoes, but research suggests that eating mangoes in moderation may actually help regulate blood sugar levels.
A study from 2015 investigated the effects of mango on blood sugar in people with prediabetes.
Participants who consumed 10 g of freeze-dried mango every day for 12 weeks had “decreased blood glucose and increased insulin levels.” The control group, who did not eat mango, did not experience these changes.
How to add West African mango to your everyday diet
Eat Mango for Breakfast
Before I started my melanin diet ascension, I would eat the standard American breakfast of cereal with milk or dairy yogurt. Since then, I replaced my dairy yogurt (dairy is death?) with a Mango Coconut Chia Pudding every morning.
I prep a few containers early in the week so they will be ready when I want them. The blend is good for about 4 days. Here is how I make it, but feel free to experiment.
My Breakfast Mango Recipe
- 1/2 lb mango chunks
- 13oz coconut milk
- 6 Tbsp chia seeds (buy them cheaper than at the store here)
Chop up the mango into cubes and blend half of them into with the coconut milk until smooth.
While you are blending half the fruit, take the other half and divide the remaining chunks between 4 containers. I use glass mason jars. Add 2 spoonfuls of chia seeds to each container.
When the mango/milk blend is ready, pour it into the containers evenly between all four. Stir until the seeds are evenly mixed. Put a lid on the containers and refrigerate.
Smoothies
If you don’t have a blender, then I seriously don’t know how you survive. I use my blender now more than I ever used a microwave back then.
Mango Tea
There is only one mango tea that I have tried and done the research on. This tea blend is not packed with fake fillers, and the blend is organic and non-GMO. Give it a try.
Of course, you can also eat African mango with every meal of the day. There are an infinite number of recipes out there, so you have no excuse not to add this powerful, Dr. Sebi approved fruit to your plant based melanin diet!
