Mango is one of the most popular tropical fruits in the whole world. Its sweet taste and smell combined with its soft texture, make up for a perfect delight. While these features make it a fan favourite, they also make this fruit, highly perishable. Therefore, many preserve it in its dehydrated or dry form. This gives them a chance to use it in multiple food products and also, relish it whenever they want. But how nutritious is it?

To begin with, mango retains much of its nutritional value even when dehydrated. A 1/4 cup serving, which is approximately 40 grams or roughly nine pieces, provides 128 calories. It contains 31 grams of carbohydrates, 1 gram of fibre, and 27 grams of sugar. Additionally, it offers 1 gram of protein and essential vitamins such as Vitamin C, which constitutes 19% of the Daily Value (DV), along with 7% of the DV for folate and 3% of the DV for Vitamin A.

The fruit delivers vital nutrients such as vitamin C, which boosts immunity and skin health, and vitamin A, which supports eye health. However, its high sugar and calorie content necessitate moderate consumption to avoid weight gain or blood sugar spikes.

What's Special About Dried Mango?

Dried mango offers several health advantages. It contains antioxidants like carotenoids and polyphenols, which may reduce the risks of diabetes, cancer, and inflammation. Although the drying process diminishes some heat-sensitive nutrients like beta carotene by up to 53%, dried mango remains a significant antioxidant source, including beta-cryptoxanthin and luteoxanthin.

The fruit's fibre content also supports gut health, while studies suggest that dried fruit consumption may enhance overall diet quality and help manage body weight.

A recent study also proved mango's benefits on cognitive health. The study titled "Assessment of Efficacy and Safety of Mangifera indica Extract (Stadice) for Cognitive Function: A Randomized, Double-Blind, Placebo-Controlled Study" was published in the journal Cureus in July 2024.

Researchers concluded that stadice (mango extract) significantly improved mental speed, attention, working memory, response inhibition, and verbal learning and memory compared to the placebo. Participants also exhibited better psychological stress management, handling nervousness, irritability, and mood swings more effectively.

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Potential Risks Of Consuming Dried Mango

While mango allergies are rare, some individuals might react to profiling, a compound linked to cross-reactivity with fruits like peaches and apples. Moreover, people who had previous exposure to poison ivy (a type of allergenic plant) and oak may experience reactions due to urushiol (an oily, allergenic substance) in mango peel, though this is less common in dried forms.

Also for those sensitive to sulfites, often used as preservatives in dried fruits, may also face adverse reactions, especially those with asthma. Choosing unsweetened dried mango can minimize the risks of added sugar and preservatives. To get the best out of this healthy snack, you need to select products with no added sugars or sugary coatings. Ideally, the ingredient list should feature only mango or all-natural components.

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We've all rolled our eyes at our parents' dinner table lectures, “Eat your veggies, they'll make you smarter!” But what if they were right all along? Think about it, can a bowl of leafy greens really protect your memory? Could that sugary snack or burnt barbecue actually speed up brain aging? From the power of omega-3-rich fish to the silent damage from ultra-processed foods, we're breaking down the science behind food and cognitive health.

When it comes to brain function, Harvard Health Publishing explains that following a strategic and healthy diet is key to a healthy brain. A diet filled with whole grains, fruits, vegetables, legumes and healthy fats rather than foods that are filled with saturated fats and added sugars.

Can Food Slow Down Your Brain Aging?

Leafy greens like kale spinach collards and broccoli are rich in nutrients like vitamin K that is necessary for brain health and slow down cognitive decline. Fatty fish also has omega-3 fatty acids that have been shown to lower the levels of beta-amyloid in our blood, which is a protein that clumps in our brain and cause Alzheimer's disease.

However, what are some foods you should avoid for your brain health?

Dr. Ramon Velazquez, a neuroscientist and advisor at Mind Lab Pro, has highlighted five common food categories that could be silently damaging to our brain over time. He explained that the dietary choices we make in our youth can significantly influence our cognitive function as we age.

Super-Processed Foods

Those quick and easy meals and snacks often have lots of extra stuff that isn't good for you. Dr. Velazquez warns that eating a lot of these foods might make your brain age faster. He says they can cause swelling that hurts the connections between your brain cells. He suggests eating whole foods like fruits, veggies, and plain meats instead.

Fish

Fish can be good for your brain, but some big fish that live a long time can have too much mercury in them. Mercury is a poison that can hurt your brain. Dr. Velazquez says it can get into your brain and mess with how it works, which can cause problems with thinking later on. It's better to avoid fish like shark and swordfish.

Burnt Food

That tasty char on grilled food makes bad components called AGEs. Dr. Velazquez says these AGEs can cause swelling in your brain and might even be linked to the stuff found in people with Alzheimer's. He suggests cooking food in ways that don't burn it, like steaming or boiling.

While Dr. Velazquez warns about burnt food, another expert says it's okay sometimes if you mostly eat a balanced diet with lots of good stuff. They say enjoying a little burnt food now and then is fine if the rest of your diet is healthy.

Fake Sweeteners

Dr. Velazquez says that some fake sweeteners might change the good bugs in your stomach in a way that causes swelling. This swelling could then hurt your brain and maybe even increase the chance of brain problems later. He suggests trying natural sweeteners like honey or maple syrup instead and trying to eat less sweet stuff overall.

Too Much Alcohol

While some people like to drink to relax, too much alcohol can really hurt your brain. Dr. Velazquez says that drinking a lot for a long time can actually make your brain shrink. It especially hurts the part of your brain that helps you make decisions and think clearly. So, it's best to drink only a little, if at all.

Intermittent fasting is known for its role in weight loss, however, research has shown that its benefits could go beyond the scale. Even if your goal is not weight loss, you could still benefit from intermittent fasting, as it helps improving your gut and metabolic health. However, many people find it difficult to follow, especially the 5:2 version of the diet, which involves severely limiting calories for two days a week.

New findings suggest a simpler alternative: you may not need to drastically cut calories at all. Reducing carbohydrate intake twice a week could be just as effective in improving metabolic health.

How Fasting Impacts Metabolism

Fasting changes the way our bodies use energy. After eating, the body enters the “postprandial” state, where it burns carbohydrates for energy and stores any excess. Several hours later, when in the “fasted” state, the body begins to burn fat instead. Alternating between these states helps the body become more flexible in how it uses fuel — a process known as improved metabolic flexibility.

This flexibility is closely linked to better heart and metabolic health, including a reduced risk of insulin resistance, type 2 diabetes, and cardiovascular disease.

Fasting vs. Calorie Restriction

In a previous study, researchers tested how the body reacts after a day of fasting or severe calorie restriction. The next day, participants consumed a high-fat breakfast. Those who had fasted or eaten very few calories the day before burned fat more efficiently. Their bodies had shifted from relying on carbs to using fat as a primary energy source — a change that lasted beyond the fasting period.

In another comparison, one group followed an intermittent fasting plan while another followed a calorie-restricted diet until both lost 5% of their body weight. Despite the same amount of weight loss, the fasting group showed better improvements in how their body processed food.

The Role of Carbohydrate Restriction

Researchers then looked into whether it was the calorie cut or the drop in carbohydrates that made the difference. In a recent study, 12 overweight and obese participants followed two separate diet days: one with severe calorie restriction, and another with a very low-carb intake. After each, they ate a high-fat, high-sugar meal.

The result? Both approaches led to similar improvements in fat burning. This suggests that limiting carbs may be just as effective as fasting when it comes to supporting metabolic health.

These findings may offer a more flexible approach to metabolic health. Severe calorie restriction can be difficult to sustain and may even lead to nutrient deficiencies or disordered eating. Likewise, long-term carb restriction can be hard to follow and might create an unhealthy relationship with food.

Researchers are now exploring a low-carb version of the 5:2 diet, where carbohydrate intake is reduced just two days a week. If successful, this method could provide the health benefits of intermittent fasting without the need for extreme calorie cuts.

Eggs have been a dietary staple for centuries, celebrated for their versatility and nutritional profile. They’re a breakfast favourite and a key ingredient in countless baked goods, playing a crucial role in binding ingredients and providing structure. However, despite their popularity, eggs have also been at the center of numerous health debates, from cholesterol concerns to misconceptions about storage and preparation.

One common myth is that egg yolks are detrimental to heart health due to their high cholesterol content. According to Healthline, a large egg contains around 212 milligrams of cholesterol. Yet, research suggests that dietary cholesterol has less impact on blood cholesterol levels than previously believed. Harvard Health Publishing highlights that the liver produces the majority of bodily cholesterol based on saturated and trans fat intake rather than dietary cholesterol. Tony Castillo, an elite sports dietitian, affirms that eggs can be safely included in a heart-healthy diet for most individuals, referencing a Harvard study that found no link between egg consumption and heart disease risk.

Another prevalent misconception is that brown eggs are more nutritious than white eggs. According to the U.S. Department of Agriculture (USDA), egg color is determined solely by the breed of the hen. Nutritionally, white and brown eggs are nearly identical unless specified as nutritionally enhanced through fortified feed. Castillo further explains that the hen’s earlobe colour can indicate the egg color — white earlobes typically produce white eggs, while red or brown earlobes produce brown eggs.

Cage-free, free-range, and pasture-raised labels can also be misleading. While cage-free hens are not confined to small cages, they are usually kept indoors, with varying space and enrichment conditions. Free-range and organic labels, regulated by the USDA, require outdoor access for hens. However, pasture-raised eggs offer the most outdoor space, though these standards are not strictly regulated, urging consumers to research farm practices.

The myth that raw eggs are superior for protein intake gained traction in the 1970s and 1980s, thanks to movies like "Rocky." However, cooking eggs actually enhances protein absorption. A 2022 study published in the Journal of Nutrition found that protein levels were consistent regardless of whether eggs were consumed raw or cooked. Additionally, raw eggs pose a higher risk of salmonella infection.

Despite being considered a good source of iron, eggs are not particularly effective in boosting iron levels. Only 3.7% of the iron in eggs is absorbed by the body, and compounds in egg yolks can inhibit iron absorption. Experts recommend consuming eggs with vitamin C-rich foods to enhance iron bioavailability.

Many people also believe that floating eggs are unsafe to eat. While the float test can indicate an egg’s age, it is not a reliable indicator of bacterial contamination. Dr. Don Schaffner, a food safety expert, advises checking for spoilage through appearance and smell rather than relying solely on the float test.

Finally, misconceptions about egg storage and pregnancy persist. While store-bought eggs in the U.S. require refrigeration due to washing that removes the protective cuticle, unwashed eggs from local farms may be safely kept at room temperature for up to two weeks. Pregnant individuals can safely consume thoroughly cooked or pasteurized eggs, which are rich in essential nutrients like choline and vitamin B12, crucial for fetal brain development.