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Nourish your skin with mangoes

By Umar Nsubuga

Added 18th August 2019 07:09 PM

According to Sharon Naluwende, a nutritionist at Mulago Hospital, mangoes are high in calories and are therapeutic.

Nourish your skin with mangoes

According to Sharon Naluwende, a nutritionist at Mulago Hospital, mangoes are high in calories and are therapeutic.

 
Often we eat mangoes only because they are readily available. But did you know that the succulent fruit is loaded with various nutrients?
 
According to Sharon Naluwende, a nutritionist at Mulago Hospital, mangoes are high in calories and are therapeutic.
 
Mangoes contain abundant beta-carotene, a yellow or orange pigment that converts to vitamin A within the body. Naluwende says vitamin A is essential in maintaining healthy skin and keeping the mucous membranes and linings of the intestinal and respiratory tracts strong.
 
"Vitamin A deficiency produces skin dryness and scaling. Therefore, mangoes contribute to proper skin hydration and tone. Mangoes also help control eczema, skin degeneration, dryness and prevent premature skin aging", she confirms.
 
Halima Shabani, a dietician at MK medical centre in Wakiso, adds that when mangoes ripen, their vitamin A content increases. Like most fruits, she says, mangoes contain vitamins C and E which are a natural cleanser and because of their good digestibility, they are recommended for all age groups.
 
Mangoes also contain sufficient amounts of vitamins B1, B2, B6 which help maintain energy supplies, coordinates the activity of nerves and muscles and support proper heart function.
 
In terms of minerals, potassium is most notable in mangoes but with smaller amounts of magnesium and iron.
 
Regular intake is recommended for people with poor blood circulation because the fruit improves the circulatory system, Naluwende adds.
 
Mangoes also increase urine production because they are rich in potassium a low in sodium, thus controlling high blood pressure.
 
Diabetic patients can also benefit from mangoes because of the fruit's positive effect on the arteries, thus preventing complications such as high cholesterol.
 
Nuruh Nalwanga, a senior nursing officer at Kawempe Referral Hospital, adds that mangoes have a high fiber content which helps in the breakdown of food, hence minimising constipation.  Besides, the fiber content keeps the stomach full, so one does not have to keep snacking.
 
Mango recipe
 
Alice Nabwire of Kampala International School of Uganda and teaches cooking, shares a recipe for a litre of mango jam.
 
Ingredients
 
8to 10 medium-size ripe mangoes
 
1 tablespoon of orange or lemon
 
500g of sugar
 
Method
 
Peel the mangoes and cut them into small pieces. Put in a blender, add little water to cover the mangoes and crush until smooth.
 
Pour into a saucepan, heat over moderate temperature while stirring and add sugar in intervals until content begins to thicken forming a gel-like substance.
 
To check readiness of the jam, pour a few drops in a glass of water. When ready, it will settle at the bottom. Put aside to cool and store in a clean container. The jam takes three to four weeks under refrigeration. The sugar serves as a preservative.

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