Natural Detoxification With Mango

Overview

Detoxification is the removal of toxic substances from the body. We are exposed to toxic substances daily via the air we breathe, the foods we eat, and the water we drink. The body naturally eliminates toxins through the liver, kidneys, gut, and skin, but sometimes toxins can build up, which can be harmful to our cells, organs, and possibly our overall health. A toxin is any substance that negatively affects our health, such as poisons and pollutants. More specifically, these can be substances like alcohol, caffeine, nicotine, food preservatives, pesticides, and prescription and illicit drugs. 

Detoxification is important to keep the body healthy and functioning normally, and aiding the body’s detox process by natural means, such as consuming mango, has a range of benefits including boosted energy levels, improved digestive function, clearer skin, boosted immune system function, reducing inflammation, and improving mental clarity. 

Mango is a delicious tropical fruit known for its sweet yellow flesh. It also has a range of health benefits, including detoxifying properties, due to its high levels of vitamins, nutrients, and antioxidants. Mango has been used as a medicinal aid for thousands of years. Read on to find out how adding mango to your diet can help to detox your body naturally. 

Detoxification mechanisms in the body

Liver function and detoxification 

The liver is the main detoxification organ in the body. It metabolises (breaks down) all substances in the blood. There are two parts to the detoxification process in the liver, phase I and phase II detoxification. Phase I is carried out by a group of 50-100 enzymes known as the cytochrome P450 family.¹ These enzymes neutralise toxins to make them less harmful. 

The byproducts of phase I detoxification can still be toxic, especially if they build up in the liver. It is then the role of phase II detoxification to neutralise these poisonous byproducts, as well as any other remaining toxins. In this phase, toxins are made water-soluble so that they can be excreted from the body.

Kidney function in eliminating toxins 

The kidneys are second to the liver when it comes to detoxification. The kidneys are responsible for filtering out the waste products created by the liver, and ensuring these get removed from the blood and excreted from the body in our urine. 

Antioxidants in neutralising free radicals

Antioxidants are chemicals that neutralise the harmful molecules produced in our body, known as free radicals. Free radicals are also produced in the body when we are exposed to harmful environmental factors like smoking and pollutants.^2,3 Free radicals damage our cells, and a buildup of them causes oxidative stress in the body, which can lead to diseases such as Alzheimer’s, heart disease, and cancer.

Nutritional components of mango

Mango is a fleshy tropical stone fruit with yellowish-orange flesh. Originally from Southern Asia, this fruit is rich in vitamin C and antioxidants, making it an ideal choice for a natural detox. 

Key vitamins and minerals in mango

One portion of mango contains approximately 50% of your daily recommended vitamin C, 8% of your vitamin A, 8% of your vitamin B6, and 7% of your fibre. Mango is also a good source of copper, potassium, manganese, and magnesium.

How can mango help with detoxification? 

Vitamins

Vitamins help to remove toxins and build up the immune system. Some of the main vitamins and minerals necessary for detoxification in the body are vitamin A, vitamin C, vitamin E, magnesium, potassium, copper, and folate, all of which are found in mangoes.

It should also be noted that most detoxification occurs in the liver and this requires vitamins B12 and B6, and folate. Vitamin B6 and folate are found in high concentrations in mangoes. 

Fibre

Mango contains both soluble and insoluble fibre. Soluble fibre dissolves in water and can be digested. It helps to draw water into the stools, helping to prevent constipation. Insoluble fibre is indigestible and helps add bulk to the stools, helping food move through your digestive system more easily. Both types of fibre help to prevent constipation and bloating.

Fibre also helps you feel fuller for longer and keeps the digestive system healthy by feeding the gut microbiome. It also helps to ‘clean’ the gut, by extracting toxins from intestinal walls. This helps to remove these harmful waste products, ready to be excreted.

A high dietary fibre intake has also been shown to reduce the risk of obesity and non-alcoholic fatty liver disease, helping to keep the liver functioning normally.⁴

Minerals 

Detoxification in the liver is performed by certain enzymes, and these enzymes rely on certain minerals, including copper, magnesium, and zinc, to be effective. Mango contains approximately 15% of your daily recommended copper,  2% of your magnesium, and 2% of your zinc requirement. ⁵

Antioxidants

Mangoes are rich in antioxidants, which play a key role in detoxification. Mangoes also contain some precursors for antioxidants, meaning that once consumed, the body converts these into antioxidants. For example, vitamin C and B6 are both required for the synthesis of the antioxidant glutathione, which plays a vital role in detoxification in the liver.

Water 

Water is vital for all processes in the body, including detoxification and mangoes have a high content of water. Water is essential to help remove waste products from the body when nutrients are broken down, such as urea and carbon dioxide. Water aids the transport of these out of the body, in the form of urine, breath, and sweat. 

Enzymes and phytochemicals 

Mangiferin is a phytochemical (a biologically active chemical found in plants )found in mangoes and is known for its powerful antioxidant effects. There is also evidence that it modulates signalling in certain detoxification processes and can help to activate vital detoxifying enzymes. It has also been shown to have anticancer properties, making it a potential adjunctive treatment to chemotherapy for some cancers.⁶

Some of the main enzymes found in mango fruits are amylases, digestive enzymes that break down the food we eat into much smaller, more easily absorbed molecules. The same applies to toxins; amylases help to break them down into smaller molecules, making them easier to filter out and excrete. Another important enzyme found in mangoes is catalase, an antioxidant enzyme that neutralises the harmful free radicals in our body.⁷

Incorporating mango into a detox diet

Mango is delicious with its refreshing, sweet flesh. However, it is a very versatile fruit that can be incorporated into a range of sweet and savoury dishes, snacks, and drinks. Mango can also be found in a range of formats, including frozen, dried, pickled, juice, powder, butter, and essential oil. 

One of the best ways to enjoy mango as part of a detox diet is by making a detoxifying smoothie. Frozen mango works well in smoothies and pairs well with most other fruits and vegetables. It can be added to a green smoothie to add natural sweetness or paired with banana for a more filling drink. Other ingredients can be added for an immune and detox boost, such as ginger, which aids digestion, boosts immunity, and reduces inflammation, and turmeric, which helps fight inflammation and infections.

Mango can also be juiced. Try adding fresh or frozen mango and some raw carrots to orange juice. You can also add spices like ginger and turmeric for an extra health boost. 

Mango water is also a great natural detox drink. This is achieved by mashing mango flesh, adding water, and leaving it to marinade for a couple of hours. You can add other fruits and ingredients to enhance the detoxifying benefits, such as lemon, pineapple, strawberry, blueberries, mint, basil, ginger, and cucumber.

Mango also works well in salads and meals. The flesh also works well in curries, tacos, slaw, salsas, and chutneys. As a sweet treat, mango can be made into ice cream and sorbets and incorporated into cakes, trifles, mousses, fruit salads, and coulis.

Precautions and considerations

As with all foods, there is a risk of allergies and sensitivities. Mango allergies are rare, but in some people, mangoes can cause immediate and delayed reactions. 

It is always best to seek advice from a healthcare professional before changing your diet too drastically, or before undergoing a detox. In addition, it is always best to follow the rule of moderation in consumption; eating too much mango can have harmful side effects such as bloating, diarrhoea, abdominal pain, and indigestion. 

General tips for natural detoxification

Drink more water 

As mentioned, water is essential in the body’s detoxification process. When we are dehydrated, waste products can build up, and it becomes harder for the liver and kidneys to remove them. 

Whole foods and fibre-rich diet

As previously mentioned, fibre contributes to proper detoxification. Other than mango, good sources of dietary fibre include other raw fruits and vegetables, nuts, seeds, oats, beans, peas, pulses, corn, and wholegrain foods such as wholewheat pasta, brown rice, wholewheat bread, and wholegrain cereals. 

Regular physical activity

Alongside the heavy breathing and sweating associated with exercise, which both help to expel toxins from the body, exercise reduces inflammation, which is vital for effective detoxification by keeping the liver healthy and functioning optimally.

Lifestyle changes for long-term detox

Stress management

Stress negatively impacts the body in several ways. Stress affects the microbiome, hurting the detoxification process in the gastrointestinal tract, as well as the liver and kidneys. Stress can cause the intestine walls to become more permeable, leading to a ‘leaky gut’. A leaky gut causes toxins to move into the blood more easily, causing inflammation and a buildup of free radicals and, therefore, oxidative stress. These factors decrease the efficiency of detoxification in the body.⁸ 

Furthermore, stress causes a depletion of the antioxidant glutathione, as the same amino acids used to make this antioxidant are being used to make cortisol, the stress hormone. This means there is less glutathione available to neutralise free radicals in the body, causing them to build up, ultimately making them harder to remove.

Adequate sleep

Getting plenty of quality sleep is vital in supporting your overall health, including the body’s natural detoxification processes. It is recommended that adults get 7-9 hours of sleep per night to maintain good health and well-being.⁹

Avoiding environmental toxins 

Modern-day life exposes us to a range of toxins every day, such as pollutants in the air, and pesticides and preservatives in our food. Although these may seem unavoidable, there are measures we can take to limit our intake of some of these, such as spending more time in green spaces, investing in air purifiers for your home, growing your produce where possible, and buying organic or locally-grown produce. 

Some environmental toxins are ingested by choice, such as alcohol, drugs, and excess sugar. You can help detox your body by limiting the amount of alcohol you consume, limiting high sugar and highly processed foods, decreasing your salt intake, and increasing the amount of prebiotics you consume. Prebiotics feed the good bacteria found in our gut microbiome. Some foods with a good source of prebiotics include tomatoes, artichokes, onions, bananas, and oats.¹⁰

Summary

In summary, mango offers a straightforward and effective means of natural detoxification. Its rich nutrients and antioxidants support the body's natural detox processes, providing a tasty and healthy addition to one's diet. Mango can be easily incorporated into a daily routine, from fresh consumption to creative recipes like detox waters and smoothies. However, moderation in consumption and awareness of allergies are essential considerations.

Beyond mango consumption, lifestyle adjustments like hydration, a fibre-rich diet, and regular exercise contribute to holistic detoxification. Stress management, sufficient sleep, and minimising exposure to environmental toxins further enhance overall well-being.

In embracing the simplicity of natural detox with mango, you can make small, mindful choices that lead to a healthier life.