If you grew up in Nigeria or any other African country, you’re probably familiar with the mango fruit. In Nigeria, this fruit is commonly available during the rainy season. It’s another mango season and you’re bound to come across vendors, stores, and markets selling these fruits more often than not.

Mangoes come in different colours and sizes depending on their species. Mangoes vary from bright yellow, dark green, pink-green, red, and peach colours and can be found easily.

German [Opioro], Cotonou, Sheri, Kerosene, Julie, Peter are names to the commonly found mango types in Nigeria. These mango types are probably very familiar to you, right?

So why should you eat more mangoes even though you’ve practically grown knowing them your whole life? The answer is simple; mangoes contain a large number of nutritional benefits for proper skin, body, and hair development.

What are these benefits you may ask:

Mangoes Are Great For Clear Skin
Vitamins A and C are major components which promote healthy skin. Mangoes are packed with lots of Vitamins A and C and when eaten habitually, promotes healthy skin.

Mangoes are equally known to exfoliate and eliminate dead pores on the skin.

In addition to the mentioned benefits, mangoes also help improve signs of ageing as it contains antioxidants which rejuvenate the skin.

Potassium and Vitamin E [both contained in mangoes] work alongside each other to keep cells hydrated to moisturize the skin. As well as working to hydrate the skin, Antioxidants also work to improve skin tone.

Mangoes Are Great For Weight Loss
Mangoes are fat-free and therefore, a great choice of food for people on the journey of shedding weight.

While the ability of mangoes in aiding weight loss has been considered by some to be factual or a myth, there’s an important truth to note. While mangoes might indeed aid in weight loss, eating only mangoes may not necessarily be a good way to go about it. However, replacing unhealthy snacks with mangoes and other fruits is the best way to go about this.

Mangoes Improve Eyesight
If you’re keen on improving your sight, mangoes might provide additional benefits to you. Certain nutrients found in mangoes are beneficial for the proper functioning of the human eyes.

Remember that mangoes are rich in vitamin A and this vitamin is a great preserver of eyesight reducing the risks of eye defects such as; night blindness etc.

Remember to combine mangoes with other food items such as oysters, seafood, carrots, etc for the best results in improving your eyes.

Mangoes Aid in Digestion
Battling with digestion issues? Then mangoes might be the answer for you as this fruit is known to aid in digestion. According to ‘Healing Foods’ by DK Publishing, mangoes contain enzymes that aid the breakdown and digestion of protein.

Having read about these benefits, would you be eating more mangoes this season?

The food you consume post-exercise can impact your recovery, muscle growth, and overall progress toward your fitness goals.

Whether you’re aiming to bulk up, lose weight, or simply maintain your current physique, knowing what to eat after a workout is essential.

Here are seven key foods to incorporate into your post-workout routine, and how each one contributes to your fitness journey.

1. Greek yoghurt with fruit

Greek yoghurt is a protein powerhouse, making it an ideal post-workout snack. It contains more protein than regular yoghurt, which helps repair muscle fibres and promotes growth. Pairing it with fruits like berries or bananas adds natural sugars, replenishing glycogen stores and providing antioxidants that combat exercise-induced stress.

2. Chocolate milk

Surprisingly, chocolate milk is an excellent recovery drink. It offers an optimal 4:1 ratio of carbohydrates to protein, crucial for replenishing glycogen and promoting muscle repair. It’s also a convenient and tasty option, perfect for those who need a quick refuel on the go.

3. Sweet potatoes

Sweet potatoes are rich in complex carbohydrates, which slowly release energy and help restore glycogen levels depleted during exercise. They are also a great source of dietary fibre, vitamins, and minerals like potassium, which aids in muscle function and recovery.

4. Salmon and quinoa salad

For a heartier meal, consider a salmon and quinoa salad. Salmon is rich in omega-3 fatty acids, which reduce inflammation and muscle soreness. Quinoa provides complete protein and complex carbs, making this combo perfect for muscle repair and energy replenishment.

5. Protein shakes

Protein shakes are a versatile option, allowing you to tailor your intake based on dietary needs. Whether using whey or plant-based protein, these shakes provide a quick and efficient way to deliver protein to your muscles, aiding in recovery and growth. You can blend them with fruits or oats for added carbs.

6. Avocado toast with eggs

Avocado toast is a delicious and nutrient-dense option. Avocados provide healthy fats that support joint health and hormone production. Adding eggs increases the protein content, essential for muscle repair. This combo is not only filling but also loaded with essential nutrients like potassium and magnesium.

7. Cottage cheese with granola

Cottage cheese is another excellent source of protein, containing casein, a slow-digesting protein that keeps you full longer. Combining it with granola provides additional carbs and a satisfying crunch. It’s a simple yet effective way to nourish your body post-workout.

Incorporating these foods into your post-workout meals can make a great difference in how quickly and effectively your body recovers.

Menopause is a natural phase in a woman’s life, marked by the end of menstruation. It is confirmed 12 months after the last period.

The transition to menopause most often begins between ages 45 and 55. During the transition, women experience hormonal changes which causes several symptoms.

These symptoms could include hot flashes, sleeping problems, weight gain, and mood swings. The change in the hormones particularly estrogen can also begin to affect the bones, muscle mass, and metabolism.

However, your diet can play a crucial role in managing these symptoms and maintaining overall health.

Without further ado, here are some foods to eat during menopause.

Whole grains
One of the most important foods that should be in your diet is whole grains like brown rice, quinoa, wheat bread, and oats.

These foods are high in fiber and B vitamins such as thiamine, niacin, riboflavin, and pantothenic acid.

A diet rich in whole grains, according to research, is associated with a reduced risk of heart disease, cancer, and premature death.

A 2021 study also found that women who eat more whole grains, vegetables, and unprocessed foods tend to have less severe menopause symptoms compared to those who do not.

Phytoestrogen-rich foods
Foods rich in phytoestrogen include tofu, berries, legumes, sesame seeds, and flaxseeds.

Phytoestrogens are plant compounds that mimic estrogen in the body. So eating foods that are rich in it helps balance hormone levels and reduce menopause symptoms.

According to a study, phytoestrogen may benefit postmenopausal health, particularly by improving bone health and lowering cardiovascular risk.

Healthy fats
Healthy fats particularly omega-3 fatty acids are associated with better health, particularly among women in postmenopause.

Foods in this category include avocado, nuts, seeds, and fatty fish like sardines, mackerel, and salmon.

Healthy fats are linked to reduced inflammation, improved heart health, and healthy weight gain during menopause.

A study also suggested that women in postmenopause with high omega-3 levels will not be vulnerable to diabetes or coronary heart disease.

So try adding these foods to your diet to manage the symptoms that come with menopause.

Foods high in protein
The decrease in estrogen from menopause has been said to decrease muscle mass and bone strength.

According to a study of 131 women in their postmenopause, those who took 5 grams of protein particularly collagen peptides daily had significantly better bone density.

To avoid conditions caused by weak bone density like fractures you need to add eggs, fish, legumes, dairy products, and protein powders to your diet.

Fruits and vegetables
Fruits and vegetables are packed with the vitamins, minerals, fiber, and antioxidants you need to go through this phase.

A 2020 study found that women who ate more fruits and vegetables had fewer menopausal symptoms than women who ate less.

So for better health during menopause, “eat the rainbow” of fruits and vegetables.

Menopause can be a challenging phase, but intentionality and a balanced diet can help manage symptoms and maintain overall health.

Also, remember to always consult with your healthcare provider.