We all know that fruit and vegetables are important for maintaining good health but what it is about them that keeps us healthy? This week’s Nutrition News covers the latest nutrition articles and research, including the health benefits of a number of fruits and the vitamins and minerals they contain.
Find out more here.
The health benefits of mango
Mangoes are not only a delicious fruit but they are also very nutritious, offering several health supporting benefits. Mangoes are low in calories and high in vitamins, minerals, and fiber. Registered dietitian Carly Sedlacek highlights the health benefits of this sweet fruit in this Cleveland Clinic article “Mango-licious: The Top 6 Health Benefits of Mango”. One cup of chopped mango provides a significant amount of vitamin C, copper, vitamin A, vitamin E, folate, magnesium, potassium, vitamin B6, and vitamin K.
- Gut Health
Eating mangoes as part of a healthy diet offers several advantages. Firstly, mangoes support gut health due to their high fiber content. The soluble and insoluble fiber in mangoes promotes regular bowel movements and feeds beneficial gut bacteria, maintaining a balanced gut microbiome.
- Weight Management
Mangoes also support healthy weight goals. The fiber in mangoes contributes to a feeling of fullness, reducing the likelihood of overeating and aiding weight management. Additionally, mangoes are slow to digest compared to low-fiber processed foods, providing energy support and preventing fatigue and hunger crashes.
- Hair and Skin Health
The vitamins A, C, and E found in mangoes have antioxidant properties that benefit hair and skin health. These vitamins protect the skin from environmental damage and promote overall skin health.
- Heart Health
The soluble fiber in mangoes helps lower total cholesterol and LDL cholesterol levels, contributing to heart health. Mangoes also contain potassium, which helps counteract the effects of sodium and regulate blood pressure. A potassium-rich diet can reduce the risk of hypertension, a major risk factor for heart disease and stroke.
To enjoy mangoes, opt for fresh fruit and avoid canned or dried varieties with added sugars. Mangoes can be added to porridge, salads, salsas, smoothies, and yoghurt. Grilled or baked, mangoes can be incorporated into various dishes and they pair well with fish.
It's important to note that some individuals may experience allergic reactions to mangoes, particularly from touching the skin. It is recommended to wash and peel mangoes thoroughly before consumption and to avoid eating the peel.
Incorporating mangoes into a balanced diet along with other fruits provides a wide range of nutritional benefits. With their rich vitamin and mineral content, mangoes are often considered a superfood so it’s worth considering them in your next fruit selection.
Vitamin D for heart health
A recent randomised control trial (RCT0, called the D-Health Trial reported by News-Medical.net in the article “Vitamin D supplementation reduces risk of major cardiovascular events in older adults”, investigated the effect of vitamin D on heart health events in older adults. The trial involved over 21,000 Australian participants aged 60 to 84 years. The participants were randomly assigned to two groups: one received 60,000 IU of vitamin D3 (cholecalciferol) monthly, while the other received placebo tablets.
After a five-year follow-up period, the study found that the incidence of major cardiovascular events, including myocardial infarction and coronary revascularization, was lower in the vitamin D group compared to the placebo group. Specifically, 6% of the vitamin D group experienced cardiovascular events, while 6.6% of the placebo group did. The findings suggest that vitamin D supplementation in older adults may reduce the risk of major cardiovascular events and offer heart support as we age.
The study had several strengths, including a large and diverse cohort, high retention, and adherence to the intervention. The outcomes were determined using comprehensive data linked to administrative sources. However, there may have been a slight underestimation of cardiovascular events due to the lack of data from private hospitals in some regions.
The study's results provide evidence supporting the potential benefits of maintaining normal vitamin D levels in reducing the incidence of major cardiovascular events, particularly coronary revascularisation and myocardial infarction, in older adults. It's important to note that the effects of vitamin D were independent of factors such as sex, age, and body mass index.
Further research is needed to explore the mechanisms behind the observed effects and to determine optimal vitamin D levels for cardiovascular health. Nonetheless, these findings contribute to our understanding of the role of vitamin D in heart health.
The health benefits of magnesium
Magnesium is a crucial mineral that supports overall health and is available in various food sources. Research suggests that magnesium offers numerous benefits to supporting health, including sleep support, stress management, and normal heart and bone health according to this Forbes article titled “7 Expert-Backed Benefits Of Magnesium”.
Magnesium is involved in over 300 enzyme activities in the body, regulating blood sugar and blood pressure levels, muscle and nerve function, and DNA synthesis. It can be obtained from nutrient-dense foods, such as leafy green vegetables, nuts, seeds, and whole grains.
- Diabetes Support
One of the potential benefits of magnesium is its ability to manage type 2 diabetes. Studies indicate that magnesium deficiency increases the risk of diabetes, while optimal magnesium levels may offer diabetes support by helping regulate insulin and improving blood sugar levels.
- Regulate bowel movements
Magnesium has also been found to alleviate constipation by promoting regular bowel movements. Magnesium-based laxatives draw water into the intestines, softening stool and easing passage. According to the article, infants with constipation showed significant improvements when given a magnesium-enriched formula.
- Cognitive support
The mineral is critical for mental health, as a deficiency can lead to symptoms such as anxiety and nervousness. Low magnesium levels may increase susceptibility to stress and contribute to conditions like depression, ADHD, and autism, suggesting that optimal magnesium levels offer cognitive support.
- Sleep support
Magnesium levels have been associated with sleep quality, and deficiency may disrupt the sleep-wake cycle, leading to insomnia. Increased magnesium intake has been linked to better sleep quality and reduced daytime sleepiness in older adults.
- Migraine support
Inadequate magnesium intake is associated with a higher risk of migraine headaches. Intake of magnesium, particularly magnesium oxide, has shown promise in reducing the frequency and intensity of migraines, offering migraine support.
- Heart health
Magnesium plays a role in maintaining heart health in its role as an anti-inflammatory, maintaining cell membrane function, and improving risk factors such as blood pressure and blood sugar levels. Sufficient magnesium intake has been associated with a lower risk of heart disease and stroke.
- Bone health
The mineral also contributes to bone health, with about 60% of magnesium found in the bones. Studies have suggested that higher magnesium intake is associated with increased bone mineral density and a reduced risk of fractures.
While magnesium is an essential mineral for supporting normal health and wellbeing, it is important to ensure you are getting the right amount for your specific needs; as factors such as gender, age, weight and diet all determine the amount of nutrients our bodies individually need to remain healthy.
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Alison is Director and Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.