Mango, Avocado Salsa

Mango and avocado, two fruits celebrated for their rich flavors and versatility, also offer an array of health benefits that make them valuable additions to a balanced diet. They are packed with flavour, bright colours making it a feast for the eyes and the taste buds.

Mango: The King of Fruits

Often referred to as the “king of fruits,” mangoes are not just delicious but also packed with nutrients. Here are some key health benefits:

1. Rich in Nutrients: Mangoes are a powerhouse of vitamins, particularly vitamin C (1 cup of mango equates to 76% of your daily vitamin C needs), which boosts the immune system, and vitamin A (1 cup is 25% of your daily needs), essential for eye health. They also contain folate, vitamin E, and several B vitamins.
2. Antioxidant Properties: Mangoes are high in antioxidants like quercetin, beta-carotene, and mangiferin, which help combat oxidative stress and reduce the risk of chronic diseases, including heart disease and cancer.
3. Digestive Health: The fruit is rich in dietary fiber (1 cup contains 3 grams of fiber), which aids in digestion and helps prevent constipation. Mangoes also contain enzymes such as amylases that improve digestion by breaking down complex carbohydrates.
4. Skin Health: The vitamins and antioxidants in mangoes promote healthy, glowing skin. Vitamin C, in particular, aids in collagen production, which can help maintain skin elasticity and reduce signs of aging.
5. Heart Health: The fiber, potassium, and magnesium in mangoes contribute to heart health by helping to control blood pressure and cholesterol levels.

Avocado: The Nutrient-Dense Superfood

Avocados are renowned for their creamy texture and mild flavor, but their health benefits are what truly set them apart:

1. Healthy Fats: Avocados are rich in fats in fact one avocado contains 30 grams of healthy monounsaturated fats, particularly oleic acid, which is heart-healthy and can help reduce bad cholesterol levels while maintaining good cholesterol.
2. Nutrient-Rich: They are loaded with vitamins and minerals, including vitamins K (35% of DV), C (22% of DV), E (28% of DV), and several B vitamins, as well as potassium (21% of DV), which is essential for blood pressure regulation.
3. High in Fiber: Avocados are an excellent source of dietary fiber, with 1 avocado containing 14 grams of fiber. This will ais in digestion, helps maintain a healthy weight, and reduces the risk of several chronic diseases.
4. Boosts Sexual function: Rich in healthy fats, vitamin B6, and potassium, all of these can positively affect overall libido and natural lubrication.
5. Antioxidant and Anti-Inflammatory Properties: They contain lutein and zeaxanthin, antioxidants that are crucial for eye health. Additionally, their anti-inflammatory properties can help reduce the risk of arthritis and overall pain.
6. Blood Sugar Regulation: The healthy fats and fiber in avocados can help stabilize blood sugar levels, making them a good choice for people with diabetes.
7. Weight loss: In a study that included 345 people, it was found that fiber intake was the most influential predictor of body weight, independent of calorie and macronutrient intake (1).Plus, a number of studies have associated avocado intake with weight loss, improved satiety, and decreased abdominal fat. (2,3,4)
8. Bone Health: With high levels of vitamin K, avocados support bone health by enhancing calcium absorption and reducing the excretion of calcium in the urine.

Incorporating mangoes and avocados in this quick and refreshing salsa is a simple great summer treat to top of chicken fish or shrimp, from boosting your immune system and improving skin health to supporting heart health and aiding digestion. 

 

References

1. https://pubmed.ncbi.nlm.nih.gov/31174214/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6578444/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471050/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567160/