It’s not uncommon for our late-night cravings to get the best of us. Sometimes we find ourselves choosing our favorite junk foods over healthier options, but this choice can often interfere with our sleep quality. Fortunately, the benefits of mango provides a deliciously sweet nighttime snack to curb cravings and may help improve your rest.
Mangoes are not only a tasty fruit, but the benefits of mango offer an abundance of nutrients to keep your body healthy. In fact, some countries refer to mangoes as the “king of fruits” for their impressive list of benefits—research suggests vitamins and minerals in mangoes and are a good source of health benefits per serving such as vitamin K, vitamin c, and beta carotene which are known to strengthen the immune system, may help improve digestive health, and even enhance eyesight to support a healthy body.
In this article, we take a look at some of the benefits of mango before bedtime.
1. Enhances Sleep Quality
Snacking on a couple of mango slices can help you get to bed faster and provide you with more restorative rest. Mangoes have a significant amount of your daily value of Pyridoxine (vitamin B6) and vitamin C.
B6 is the vitamin responsible for the synthesis of serotonin. Your body uses serotonin to produce melatonin, a sleep-inducing hormone, thus helping support a healthy and peaceful slumber.
2. Relieves Congestion
The possible antimicrobial properties of mangoes could be effective in eliminating phlegm and relieving cough. Eating mango may remedy congestion and open your airways for better breathing during sleep. Additionally, mangoes contain anti-inflammatory properties helpful for the prevention and treatment of asthma and free radicals.
3. Helps Control Blood Pressure
Aside from being a juicy and sweet treat, mangoes also contribute to lowering blood pressure. Oftentimes, a lack of fiber in one’s diet can be a contributing factor that puts you at risk of hypertension and other diseases. Luckily, mangoes are full of dietary fiber, and potassium, two nutrients that can be helpful in regulating blood pressure and boost heart health.
4. Promotes a Healthy Heart
The potassium and magnesium in mangoes are two minerals that help your body maintain a steady pulse and keep your blood vessels relaxed. Mangoes also contain mangiferin, a unique bioactive ingredient known to protect the heart cells against free radicals that cause inflammation.
5. Protects Your Skin
High quantities of vitamin C in mangoes keep your skin looking youthful and vibrant. Nutritionist Carlene Thomas notes, “One mango contains over 200% of your recommended daily intake of vitamin C!”
Consuming more vitamin C helps with the production of collagen—a structural protein the body uses to prevent saggy skin. Not to mention, mangoes contains powerful antioxidants such as lutein and zeaxanthin to support eye health, so eating a couple of slices can play a part in protecting your skin from UV rays and other environmental impurities.
6. Improves Concentration and Memory
A unique quality of mangoes is their high content of glutamic acid, an amino acid your body uses to transmit information from cells to receptors on different parts of the body. Having increased levels of glutamic acid in your system, as a recent study suggests, can enhance memoryVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source and may help improve sensory function. This can be especially helpful for keeping you on your toes during a jammed-packed day.
7. Boosts Your Eyesight
Eating one cup of mango a day gives you over 30% of the daily requirement of vitamin A. Since vitamin A protects the surface of your cornea and strengthens eyesight, it can be helpful for individuals who suffer from cataracts or other eye conditions. Additionally, vitamin A can sharpen nighttime vision and reduce dry eye symptoms and overall eye health.
8. Strengthens Your Immune System
Including mangoes in your diet can strengthen your immune system, since one cup of mango can provide 100% of the daily recommended intake of vitamin C. The extra vitamin C in your diet promotes white blood cell production, protecting you from various illnesses.
9. Regulates Your Digestive System
Mangoes have a group of digestive enzymes called amylases. Your body uses these enzymes to break down complex carbs into simple sugars. This process makes it easier for the body to absorb carbohydrates and improves your digestive health. Furthermore, the high fiber content in mangoes reduces the risk of gastrointestinal problems (GI) and other digestive-related diseases.
10. Contributes to Weight Loss
When consumed in moderation, mangoes can be helpful in the pursuit of weight loss. The caloric density paired with the fiber content of mangoes curbs hunger and keeps you full for longer periods of time. Plus, the undeniable natural sweetness can be a sweet, healthier replacement for sugary snacks.
You cant rely on mangoes solely as a way to lose weight, of course. We suggest speaking with your doctor for medical advice to discuss other potential methods, such as intermittent fasting.
More Simple Tricks For Better Sleep
If you want to go beyond a mango at bedtime, there are other tricks you can try to improve sleep hygiene and help you fall asleep faster.
- Taking a warm shower before bed can soothe your sore muscles and signal that it’s time for sleep.
- Regular exercise can improve sleep. Just avoid working out too late into the evening.
- Some sleepers enjoy perfuming their room with relaxing essential oils for sleep.
- Drinking a cup of warm milk can have a relaxing effect, though others may prefer a cup of herbal tea to unwind with.
How many mangoes should I eat a day?
Mangoes are rich in carbohydrates and contain a higher level of naturally occurring sugar than most fruits. Like all fruit, when mangos are consumed in excess, they can increase blood glucose levels. A serving of mango is ¾ of a cup of sliced fruit and the Dietary Guidelines for Americans recommend healthy adults consume between 5 and 13 servings of a variety of fruits and vegetables every day. If you are a person with diabetes you should limit your consumption to 1 to 2 mango slices to keep your glucose levels stable.
What is the sugar content in mangoes?
One serving of mango (¾ cup mango pieces) contains about 17 grams of naturally occurring sugar and 0 grams of added sugars. However, when these fruits are eaten in excess, they can cause a spike in blood sugar levels.
What is the best way to eat a mango?
One of the most popular ways to eat mangoes is by slicing them and eating them raw. However, this fruit is extremely versatile and can be added to smoothies and salads as well. Not to mention, they can also be turned into delicious homemade fruit juice and salsas. You can also mix a mango with some fruits, vegetables, and protein protein powder in a blender to enjoy a protein shake before bed.
What foods should I avoid before bed?
It’s best to stay away from fatty, greasy foods before you go to bed because they cause bellyaches and nighttime heartburn. Some examples of foods to avoid include pizza, creamy pasta, and ice cream. To prevent sleep disruptions, eat dinner at least three hours before bed and incorporate lighter foods, such as whole grains, salmon, turkey, and of course mangoes into your evening meals. Remember, mangoes can be helpful for enhancing a good night’s sleep! Remember to follow us for more food and sleep tips!
Is it okay to snack before bedtime?
When it comes to snacking before bedtime, it’s best to choose healthy options rather than junk food. Eating sugary foods late at night can cause stomach aches and hinder your sleep quality. However, keeping snacks small and light will curb your late-night cravings without causing sleep disruptions, so you won’t have to worry about going to bed hungry.
Mangoes are full of essential nutrients to keep your body strong and healthy and these juicy fruits make great pre-bedtime snacks because they satisfy your appetite without causing sleep disruptions. However, it’s important to remember mangoes have more naturally occurring sugar than other fruits, and like all things, they should be eaten in moderation. It’s best to consume a variety of fruits and vegetables for sleep to get the most nutritional benefits possible.