Health

Relieve Knee Pain: 10 Exercises to Get Rid of Knee Pain

If recently or for as long as we can remember you've been getting some pain around your knees and you'd like to relieve knee pain then you've come to the right place.

...In today's post we'll show you 10 strengthening exercises to relieve knee pain.​

The knee is a very important part of the body and does a very important job when it comes to making us (we) humans mobile, Haboring pain in that part of the body can do severe to your attempts to contribute to the society.

Knees are the most commonly injured joints in the body considering when you move up around especially climb the stairs, the job is pushed to the knee.

Here are some strengthening exercises to relieve knee pain.

relieve knee pain

Exercises to Strengthen Your Knees

Here's a quick summary of the infographic above from Postivehealthwellness.com

The knee strengthening exercises are:​

1. Wall slide: Leaning your back against the wall and leaning 30 degrees, sliding down the wall, the straighten up again, move slowly and smoothly​, using your hands on the wall for balance. Keep knees and legs parallel, and do not allow knees to go out over the toes. Best repeat 5-10 times.

2. Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower for about one minute. Bend your knee to lower the leg for about halfway to the floor. Hold for 30 seconds. Return to starting position, walk up to 4 reps on each leg.

3. Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the floor a few inches off the chair while keeping your leg straight. Hold for 5 - 10 seconds. Return to resting position. Repeat 5-10 times. Also work on increasing the time up to 2-3 minutes if possible.

4. Abductor Raise: Lie on your side, Propped on the elbow. The leg on the floor bent, The other straight. Slowly lift the top leg, Hold for 5-10 seconds, then lower (ankle weights will reduce the intensity. Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.

abductor raise

5. Hamstring Curl: Stand with the front of your thighs against the surface (a table or a wall). Flex one knee up as far as it's comfortable. Hold for 5-10 seconds then lower slowly. If possible do not touch the floor between repetitions. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.

6. Step-Ups: Stand in front of a step, Like a study bench or stairs, About two feet high (or less if necessary) Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance. Pump your arms while doing this exercise. Start with 1 minute slowly building your time, Gets your heart pumping too!

7. Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, The bend of the knees should be 15 degrees. Start with 10 minutes and slowly increase your time.

stationary bike

8. Quad Clenches: Maintain and straighten the quads without moving the knee. Enable full straightening of the knee. Lying flat on your back or sitting up. Leg and knee straight. Tighten the muscle on the front row of the thigh muscles clench. Hold for 3 seconds.

9. Short Arcs: Strengthen the quads muscles without much knee movement. Lying flat on your back or sitting with your leg horizontal on a flat surface such as a bed. Place a rolled up towel (approx 10 diameter) under the knee: Pull your toes towards you and clench your thighs muscles. Slowly lift your foot off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3-5 seconds and slowly lower.

10. Knee Marching: Increase quads strength without putting weight through the knee joint. Sit in a chair with your feet on the floor. March your legs up and down at a time. Lift your knee and feet up and back down. Repeat for about 1 minute, 2x daily and any time you are sitting for more than 20 minutes to stop your knees from getting stiff.


These 10 exercises should help relieve knee pain as fast as possible. Got any comments, suggestions? Please use the comment form below.

Image: http://ccmhealth.org/knee-arthritis-knee-pain/

Food

Eat Healthy This Week: 7 Clean Eating Food Recipes You’ll Love 😍😍

Welcome to one of the latest healthy food recipes roundups on nutritionrealm Food.

This post features seven amazing healthy food recipes to support your clean eating goals. Earlier on, we published a simple list of clean eating rules to follow in 2017.

From that list, we can only deduce something.

Eating Clean is Actually Good For Your Health…

Today's roundup features a list of seven foods you can make one time of the day, Breakfast, lunch or dinner ideas.. We'll do our best to label them properly.

Lets get started.

1. Nourishing Winter Bowl

NOURISHING WINTER BOWL

Amazing Sunday dinner idea. All the foods that nourishes you... In one plate. Get the full recipe from Theawesomegreen.com 

2. Sweet Potato Waffles

SWEET POTATO WAFFLES

Perfect for Monday breakfasts. Healthy breakfast idea to kickstart your day. Get the full recipe from Runningtothekitchen.com

3. Chia Pudding With Berries

CHIA PUDDING WITH BERRIES

Whoops whoops, Make this one for Tuesday breakfast, Get the full recipe from ehow.com

4. Spicy Quinoa Taco Salad

SPICY QUINOA TACO SALAD

You'll love this one for Wednesday lunch. Here's the full recipe at Oneingredientchief.com

5. Zucchini Noodles With Creamy Avocado Sauce

ZUCCHINI NOODLES WITH CREAMY AVOCADO SAUCE

Spice up Thursday's dinner w/ this one. Get the full recipe at Dishingupthedirt.com

6. Sweet Potato & Onion Hash With Baked Eggs

SWEET POTATO AND ONION HASH WITH BAKED EGGS

Healthy Friday breakfast idea for you. Here's the full recipe at Theironyou.com

7. Roast Salmon And Broccoli With Chile-Caper Vinaigrette

Roast Salmon And Broccoli With Chile-Caper Vinaigrette

You do know that Salmon is an energy boosting food and it supplies a healthy dose of omega 3-fatty acid to the body right? Prepare this for Saturday dinner. Get the full recipe from Bonappetit.com

Nutrition

The Best Nutrition, Health and Fitness Apps For 2017

It's 2017 and nutritionrealm.com is growing.

We have quite a few readership base and out of the many questions we get when the newsletters go out is how can I lose weight, I make use of my mobile phone a lot surely there must be apps to help guide me through with nutrition and all.

Do you recommend any? The one that really comes in a lot goes like this. Alicia, Thanks for the article.

Enjoyed reading it.

I'm looking for something easy to do on my mobile phone when I'm less busy.

workout challenge 2017

You have any idea what the best health and fitness mobile apps are for Android or iPhones?

I really don't mind downloading all you recommend.

That was a recent one I got. Now most people in quest for the​ best nutrition apps for their phones don't exactly put it that way but it's always closely related. I'm happy to announce.

The entire  team has decided to research on that and we've made it ours to find you the best there is.

Today we'll be sharing with you over 17 of the best mobile apps related to nutrition, health and fitness in 2017.

Most are available for Android or IOS, Whichever is... We'll specify to make things easier. Are you ready to see them?

The Top Best Nutrition Apps

1. Rise

With the Rise App ​you get a special nutritionists or better still a coach that monitors your progress and tweaks your diet.

Once Chad from California with the help of the Rise App was able to lose 30 LBs in 9 weeks.If you want to the best diet plan trimmed and outline just for you, Then consider checking out the app.

rise app

It costs about $14.99 per week and is only available on the IOS platform. Comes with tons of freebies and in-app purchases options.

2. SideChef

Trying to come up with an awesome recipe or making one even awesomer? LOL... You're in for a treat with the SideChef App.

Watching YouTube videos and navigating through web pages just to try an awesome recipe out makes everything totally boring, Might even slow you down, get your phone damaged and more.

sidechef app

That's where this app is a lifesaver. Comes with multi functional voice instructions to guide you. With this app it almost feels like you're a human is there to walk you through the new recipe you're trying out.

You can also tell this app to do various things like slow down and repeat if you feel you don't understand a section well. The good news is it's available free on Android and IOS. Grab it now!​

3. Shopwell

There are many calorie-counting apps out there. But the Shopwell app manages to rise above others in the game with the ease and ability to personalize almost anything the app does.

The app is available free on IOS and Android.

shopwell-app

Once you have it, You need to input your details like age, height, weight and others, it then takes a look at different foods, scores and analyze them on what it thinks is best for you.

Great app for everyone.

It also recommends some great stuff you can eat for the betterness of your health.​ Brit.co also names it among the apps that makes eating gluten free stuff easy. Check it out.

4. Noom Coach

The noom coach app works similar to the Shopwell app other than the fact that it makes sticking to diet even better and more lively.

This app uses the great feature of spotlights. You know? Green is good and red is bad? With this app your foods are labelled.

noomcoach app

You get a green label on one? You know what it means and otherwise.

App users are called Noomers and there even is a challenge option where you can compete with other noomers. This is all for motivation and determination purposes.​​

This great app is available free on IOS and Android with optional in app purchases.

5. Lifesum

Lifesum is one of the best options for those with sweet tooth. (Junk lovers) Earlier on NR we discussed the immense benefits of eating healthy foods, Did you read it?

Lifesum is an app that will keep you in check always. This helps you get started by picking a diet/weight loss goal which is aligned to the S.M.A.R.T technique. To sum that up? An attainable goal.

lifesum nutrition app

The app then does its work by sending alerts and reminders to do the neccesary things for your goals like time to drink water, don't skip breakfast today and lots more.

App contains visual guides as well. Something you would love. Available free on Android and IOS with in-app purchases options. Enjoy.​

The Top Best Fitness Apps

6. Fitnet

You have a schedule so tight you can't make time out for the gym? Fitnet might be able to help with that as that's what the app was made for.Talk about crazy and gent​le workouts, This app works it out for you.

However you want them, 5 minute or 7 minute super targeted workouts. This is made so as not to waste your time or anything while trying to achieve your fitness goals.

fitnet fitness app

It also has a wierdly cool feature that​ uses your phone selfie feature to record some of the moves as you follow them.

The app is available Free with optional in-app purchases. Download on Android and IOS.​

7. Zombies, Run! Game

In just two weeks after releasing this app it became the top grossing in health and fitness apps on the i-store.

Why? It brings that Zombie sensation and sorta exciting fear to the user.

Imagine you're being chased by a couple of Zombie looking to feed on your flesh and blood, The only thing here is you aren't actually running from them cause they wanna eat you.

zombies run fitness game

You're doing the whole exercise for your own weight loss and fitness goals. Contains missions, collect golds and lots of exciting elements to make running for​ fun for ya.

But we must warn you, You start spending the moment this game starts exciting you just like Candy crush.It's ​available free on IOS and Android platforms.

8. Yoga Wake Up App

Trust me there's no better way to start your day by doing something healthy and great for your body.

When its time to wake up, The app alerts you and prepares a ten minute yoga sequences you should do, What's more?

yoga wake up app

They are always different each time you wake up day to day,Whilst some focus on just meditation​, There are others that helps improve your fitness, body posture and more.

The only thing we don't like about this app is that it's only available on the IOS Platform.

Android users have alternatives and we'll bring it to you here in this article. Click IOS to download free now. In-app purchases options available here too.​​

8. Endomondo

Cardio and other physical activities just got better and more interesting using the Endomondo app.

It's as easy as anything! ​Set up goals for your physical exercises (Running, walking, bike rides even stair climbing) and let your app determine how you'll go about it.

endomondo app

Endomondo often gauge your activities and tells you if you need more of your exercise or right on track.

This very useful is free with optional in-app purchases, Download on IOS or Android now.

9. Daily Yoga

This has to be the one. The perfect alternative to Yoga Wakeup for Android phone users. This particular app is one of the most popular apps teaching yoga with over 50 lessons shot and made available in HD.

Just like yoga wakeup there are area of focuses in these lessons and most of it are related to meditation, poses for better body structure and more.

There are also 500 other videos on detailed yoga poses at your disposal with this app. Available free on IOS and Android with in-app purchases options.​

10. Strong Lifts 5x5

With this app the days of carrying writing materials to the gym to jot down your numerous exercises are typically over. This app helps record everything.

So worry less about those and focus from getting results from your gym workouts. Here's a guide from V​isual.ly to understand how better this works.

The app is available free on IOS and Android with in-app purchases options.

11. Spotify Running

There are big chances that you have the Spotify app installed on your mobile phone at least if not for fitness purposes.

Here's what the Spotify running app does: It measures your pace and selects a song that goes with it, Your heart beats. It's like music that match every steps.

You'll agree with me that playing music during workouts enhance performance and makes it more interesting. Well the Spotify app will make it even more interesting for you.

App's available Free on Android and IOS​ phones.

Other Great Apps For Android & IOS

12. Start

Are you suffering from depression? Or know someone that's suffering from depression? Then the start app might be a great option.

This app hel​ps track progress to things that matter to you. To sum it all up? This app makes getting out of depression easier with it's included depression tests, progress tracking and if your medications are working well or not.

This app also tracks your mood, pill times, side effects and tons more.​Overall this is a great app. It's available on IOS only.​

13. Happify

Happify is a science-based activities and game for stress and anxiety relief app.

How you feel matters. Whether you're feeling sad, anxious and stressed, or you're dealing with constant negative thoughts, Happify brings you effective tools and programs to take control of your emotional well being.​

Happif​y works and is available for free on IOS and Android with in-app purchases option.

14. HealthTap

Healthtap is an app like no other. When you're in some kind of mess with health related issues and don't know what do, How does talking to a real person instead of going over to Google sounds? Great yeah?

That's exactly what Healthtap does.​

piyo banner

The app sends your health related questions to doctors who would reply within a few minutes or hours. The app also comes packaged with a huge library healthy living tips and advice.

The app is available free on IOS and android with in-app purchases. You can also opt-in for the prime membership which costs $99 for more care​ and fast answers to your questions.

15. Deep Sleep With Andrew Johnson

Finding it hard to get some sleep? Then you might wanna try out this app.

Comes packaged with Andrew Johnson's melodic voice which will help you find sleep quickly. We've tested this, It works :)​

App costs $2.99, Available on IOS and Android​

16. Talkspace

You know an app that can get you to chat with a professional therapist for a measly $25 per week?

For that amount you have professionals ready to help you at your disposal. Services are available for individuals and couples. Think of it this way. Going to therapy without leaving your house..

Sounds great eh?

This app is available on IOS and Android. Comes with optional in-app purchase options as well.

Conclusion

We've handpicked and recommend these fitness apps for android and IOS users based on multiple tests and reviews we've read online.

If you're looking to get engaged in your free time or make serious progress with your fitness journey, Then this list of apps might be the best way to go.

It's not necessary to install all.​ Just a few you think will work well for you and best describes what exactly you're looking for. And with that we've come to the end of this article.

Hope you've enjoyed every tinnie tiny bit of it, If yes please pass it on to your friends using the share buttons below and do not forget to let us know what you think using the comment form below.

If you think we've left one great app out too, Feel free to tell us in the comment section.

Food

9 Of The Most Enjoyed Healthy Food Recipes in 2016

2016 was an amazing year for everyone especially healthy food recipes seekers, No doubt about that. In the year 2016 alone, Nutritionrealm Food was able to feature over 346 healthy food and dessert recipes from different and exceptional authors worldwide.

And in all sincerity we couldn't have covered that much without the help of web giants like Greatist, Fopsugar Food which gave us more insights as to what to share with you guys.

Incase you missed a couple of them, Here's a short list of the most (heavily) shared recipes we've published.

And many others you'll find in the Food Section.

We found this list of the most popular recipes shared in 2016 from Greatist and ​thought about having it here for you guys to look at as well.

And as usual... They're easy to make​, delicious and above all, Healthy. Lets get started.

1. 20-Minute Teriyaki Chicken and Broccoli

20-Minute Teriyaki Chicken and Broccoli

Get the complete recipe: Tablefortwoblog.com

2. Roasted Lemon Rosemary Chicken With Potatoes

Roasted Lemon Rosemary Chicken With Potatoes

Get the complete recipe: Laughingspatula.com

3. Kale, Berry, and Hemp Power Smoothie

Kale, Berry, and Hemp Power Smoothie

Get the complete recipe: Deliciouslyella.com

4. Thai Peanut Chicken and Ramen Noodle Soup

Thai Peanut Chicken and Ramen Noodle Soup

Get the complete recipe: Thedisasterchef.com

5. Paleo Chocolate Chunk Banana Bread

Paleo Chocolate Chunk Banana Bread

Get the complete recipe: Bakerita.com

6. Avocado and Egg Spaghetti Squash Boats

Avocado and Egg Spaghetti Squash Boats

Get the complete recipe: iFoodreal.com

7. Butternut Squash Ramen Bowl With Rice Noodles and Tofu

Butternut Squash Ramen Bowl With Rice Noodles and Tofu

Get the complete recipe: Inpursuitofmore.com

8. Whole30 Breakfast Bowl

Whole30 Breakfast Bowl

Get the complete recipe: Bravoforpaleo.com

9. Sunbutter, Banana, and Chia Toast

Sunbutter, Banana, and Chia Toast

Get the complete recipe: Theskinnyfork.com

Make the best of this list of healthy recipes, More to come... Feel free to pin to Pinterest and make sure to follow us @Nutritionrealm.

Bye for now.

Fitness

Womens Fitness: 7 Tips For Strength Training

There are many right ways of exercising programs for women who are looking for effective losing of fat.

strength training for women

​Strength training is one growing and most effective form of exercise among women. Besides fat loss, it also assists in several other benefits.

This includes increase in bone density with restoration, metabolic density, mass increase and lean muscles, improved balance, injury prevention, recovery and rehabilitation, coronary disease prevention, delayed aging process, sports performance improvement along with figure and look enhancement.

Study from fitness.gov suggests that ​Less than 5% of adults participate in 30 minutes of physical activity each day.

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Planning out routines for your fitness program is factually the trickiest of all among anything else.

Australian fitness statistics
 

However, if you make sure to follow the fitness guidelines provided by your instructor, then you could undoubtedly increase the chances of being successful in your fitness routine.

PRO TIP: Always consult your doctor before you begin with any strength training program. This would ensure you with proper fitness along with required safety.

Here are some fitness tips to enhance your strength training.

1. Always know that muscle can never be strength trained within a day.

A minimum of at least 24 to 36 hour allocation needs to be followed. Muscle injury, fatigue and overtraining can take place if exercising is done on consecutive days so you might want to chill a little bit.

2. Instant weight loss in never possible.

For an instance excess stomach fat cannot be lost overnight, simply by doing 100 crunches at a stretch. Tummy flab cannot disappear with such ease.

Total reduction of fat in your body should be done initially by good rest, eating well and of course proper exercise.

3. Toning the body cannot be done at an instance.

A step wise procedure needs to be followed. Always concentrate on a single muscle group. As you get through with that you can proceed towards your next target.

You can also consider using machines than simply using weights freely.

4. Every 4-6 weeks changes are required in strength training.

his would essentially prevent the body from getting bored and also make work outs very interesting. Changes in intensity levels and methods of exercise are very essential.

Constant routines at times stop to produce the desired results. It is implied to grow from the everyday workout.

5. Specific objectives are a must so that the strength training programs are created accordingly.

It could include adding bulk, hypertrophy, maintaining weight or even fat loss. Optimal results would vary based on your desired objective.

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There would be wide variation if you are choosing to lose body fat, when compared to increasing bulk in the muscles.Keep the right goals to structure the best fitness strength training program.

6. Strength training programs need to be regular and consistent for ensuring successful results.

Make it a point to know that the weight you have gained was a many-years process and hence losing the same could take time too. You need a change in your lifestyle while you are in strength training.

Replacing good habits with bad ones is mandatory.

7. Any regular routine must work out all the major muscles at least one to 3 times in a week.

This would include chest, shoulders, triceps, biceps, calves, quads, abs, gluts and hamstring. It would create an imbalance if any one among the muscle group is missed out.

​A decent effective strength training program could be built among women who follow the right guidelines in a dedicated manner.

It is always safe to have a safe and healthy body. Always be ready to get that exquisite shape you always wondered about.

Good luck.

Food

9 Delicious Poke Cake Recipes For Your Holiday Parties

How many holiday parties are you preparing to attend this season? And how many parties are you going to organize?

...Puffs, Know what really matters? What we're eating. Already we've pushed out a lot of healthy Christmas treats, Mainly desserts ideas and their respective recipes. Here's a few of them:

​Christmas Cupcake Recipes: See These 16 & You’re Good to Go

​15 Easy & Healthy Christmas Cookies Recipes For 2016

​Best Holiday Dinner Recipes: Just In Time For Christmas

Healthy Pie Recipes For Christmas, The Holidays and Beyond​

It doesn't matter if you're having a party or not.. Your family members may be, You might need to suddenly and you know what will make your party attenders wowed? The FOOD.

These poke cake recipes will lighten up the festive holiday mood and make any party even better.

Ready to see the images of the cakes and where to find the full recipes? Lets get started then.

1. Pumpkin Spice Poke Cake

Pumpkin Spice Poke Cake

The first on our poke cake recipes list. Complete recipes at Chocolatemoosey.com

2. Tres Leches Poke Cake

Tres Leches Poke Cake

The Tres leches spots a clean and simple poke cake design. The full recipe at Averiecooks.com

3. White Chocolate Cranberry Poke Cupcakes

White Chocolate Cranberry Poke Cupcakes

The full recipe: Shugarysweets.com

4. Caramel Cream Poke Cake

Caramel Cream Poke Cake

We all love caramel, Get this one from Averiecooks.com and see 15 more desserts basically covered in caramel.

5. Mint Chocolate Chip Poke Cake

Mint Chocolate Chip Poke Cake

Designed with chocolate lovers in mind. The full recipe at: Shugarysweets.com

6. Peppermint Mocha Tres Leches Poke Cake

Peppermint Mocha Tres Leches Poke Cake

Oh look, Another Tres Leches based Poke Cake recipe. Get it from Crazyforcrust.com

7. Skinny Red Velvet Poke Cake

Skinny Red Velvet Poke Cake

For the red velvet lovers. The full recipe: Thedomesticrebel.com

8. Turtle Chocolate Poke Cake

Turtle Chocolate Poke Cake

The full recipe: Averiecooks.com

9. Red Velvet Poke Cake With Cream Cheese Frosting

Red Velvet Poke Cake With Cream Cheese Frosting

Here's another red velvet poke cake design but this time with cream cheese frosting. The full recipe: Averiecooks.com


That's not all.. Discover in our healthy food and recipes archives food ideas to last you through the holiday and beyond.

Before that, Do not forget to share this poke cake recipes with your friends on social media, Feel free to pin any to Pinterest too or you may as well subscribe so as not to miss anything.

G'day.​

Nutrition

Mango Nutrition: Facts & Nutritional Benefits of Eating Mango

Hello there and welcome to Nutrition Realm, We're you'll be learning everything Nutrition, Staying Healthy, Fitness Tips & More.

In today's article we're talking about a common special fruit everyone eats and voila! It's Mango. Down here today you'll be learning all about Mango Nutrition: Stats, Facts and Nutritional benefits of eating mango.

So brace up, Grab a cup of coffee, relax and read on patiently 🙂

Chances are that you know what a mango or should i say how one looks like but to give a clearer picture of what we're talking about here i have attached the looks to the custom image above and a clearer definition below.

Mango

Mango is from the drupe family. A juicy stone fruit. Mostly edible in skin and taste very nice when consumed. Mango belongs to the genus Mangifera. There are different types of mangoes and most are often found wild.

health benefits of eating mango

Other species "Common mangoes" and "Indian Mangoes" are grown in the tropical area.

Now that we know what a mango is, It's time to get down to what we came here for. The facts, stats and benefits of eating mangoes

Making Food From Mangoes

Mangoes are generally sweet tasted but one thing is certain. They differ a lot. Whilst some skin are soft and succulent some have hard skin that takes a while to chew up.

Anyhow it is good food can be made from this beautiful fruit.Mangoes are used a lot in cuisines and restaurant to come up with different deserts and dishes. Juices included.

Ripe mangoes are used to make the food ingredient called "curry". "Aam Paari, A summer drink is made using mangoes and mango pulp can be cooked with red gram or cooked with jelly can be served along with cooked rice.

A meal called Mango lassi is popular in south asia, sour mangoes are used in chutneys then on and on like that, The question here should be have you ever eaten mango in a meal before? Anyways moving on...

Creating healthy food with mangoes, Here's a tested recipe on how to make coconut shrimp with ginger mango sauce.

mango nutrition

Mango Nutrition Value

Mango has many nutritional benefits. Each mango fruit energy value is 100g (3.5oz) which makes serving the common mango 250 KJ (60Kcal) which makes it a little bit higher than that of an apple.

A fresh mango contains a lot of nutrients. Vitamin C and Folates present in large amounts. About 44% vitamin C Present and 11% of folates present in mango nutrition.

Nutritional Statistics

Please take a good look at the table below as it contains every information about mango nutrition.

Energy

250KJ (60Kcal)

% Found


Carbohydrates


15 g


Sugar

Dietry Fiber


Fat


Protein

Vitamins


Vitamin A

Beta-carotene

lutein zeaxanthin

Thiamine (B1)

Riboflavin (B2)

​Niacin (B3)

Pantothenic acid (B5)

Vitamin B6

Folate (B9)

Choline

Vitamin C

Vitamin E

Vitamin K​

Minerals


Calcium

Iron

Magnesium​

Manganese​

Phosphorus​

Potassium​

Sodium

Zinc​

13.7g​

1.6g​

0.32g​


0.82 g

54 μg​

​640 μg

23 μg​

0.028 mg​

​0.038 mg

0.669 mg​

​0.197 mg

0.119 mg​

43 μg​

​7.6 mg

36.4 mg​

0.9 mg​

4.2 μg​

11 mg​

​0.16 mg

10 mg​

0.063 mg

14 mg

168 mg

1 mg

0.09 mg










7%

6%


2%

3%

4%

4%

9%

11%

2%

44%

6%

4%

1%​

1%​

3%​

3%​

2%​

4%​

0%​

1%​

While many of these statistics were gotten from the official USDA website it is also important to know that where;

  • μg = micrograms
  • mg = milligrams
  • IU = International units

It is also good to know that this fruit has some exiting portion of amino acids which results from protein, According to nutritiondata these are stats per one cup sliced of the mango fruit, See the image below.

mango nutrition data

7 Healthy Reasons to Start Eating Mango

1. Mango Helps Fight Cancer - Have you heard that before? Atleast anywhere? Mango contains Antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat that helps keep cancer off your body.

2. Helps You Manage Cholesterol - Mango has a significant amount of vitamin C, pectin and fibres. This helps keep the serum that produces high cholesterol in the body in check, Fresh mango is also rich in potassium which proves to be an important part of the body cells and helps control heart rate and  high blog pressure.

3. Helps You Lose Weight Faster - Hard to believe right? But mango has abundance of vitamin and minerals to make the body feel stuffed up when actually it isn't. This fruit also aids digestion thereby making food materials stay less in the body.

4. Adds More Power to Your Immune System - The mango is such an amazing fruit. Having contain nutrients like vitamin C, vitamin A and 25 different kinds of carotenoids. The combination of these guys help keep your human system thus making them stronger and making it hard for you to fall sick.

5. Helps Students Stay Focused - Weird right? Mango fruit is rich in glutamine acid– an important protein for concentration and memory. Thus making it good for people having hard time concentrating on their studies.

6. Huge Skin Clearer - You have some closed pores on your skin? Leave it to the mango fruit and it's nutritional benefits. Mangoes help you unclog your pores and add freshness to the face. You could slice a mango into thin pieces and keep them on your face for 10 to 15 minutes and then take bath or wash your face and see the results.

7. Mango Contains Irons For Women - Mango has a high quantity of iron present in it. So that makes it perfect for people suffering from Anaemia. Being rich in iron also makes it good for pregnant women and women in their menopause age.

Conclusion

The mango contains a lot of nutrients and it's a lot good for the body if you ask me. I'll advice you take it often to enjoy all these benefits.

I think it will be great to know that mango helps fight breast cancer as well or should i use the word prevent breast cancer as it contains vitamins and minerals that chases cancer away. Examples are the Antioxidants mentioned above.

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