The health benefits of eating mango fruit are many. Mango is one of the most popular fruits in the world, and for good reason – it’s delicious! But what many people don’t know is that mangoes offer a wealth of health benefits. It is a good source of dietary fiber, vitamin C, vitamin A, and potassium. It also contains antioxidants that can help protect your body against disease. In this article, we will discuss the health benefits of mango and its nutritional value. We will also provide some recipes for incorporating mango into your diet!
What is mango fruit?
Mangoes are a type of fruit that is typically red, yellow, or green in color. It is oval or heart-shaped and has a large stone in the center. They are a delicious and nutritious fruit that originates from South Asia. They are widely available in tropical and subtropical climates, and are a popular choice for juicing, smoothies, and baking. The flesh of the fruit is sweet and juicy, with a slightly fibrous texture. In addition to being a refreshing snack, mangoes are also an excellent source of vitamins and minerals.
Mangoes are an excellent source of vitamins A and C, both of which are essential for immune system function. In addition, mangoes contain fiber, which helps to regulate digestion. While fresh mango is the best way to enjoy this tasty fruit, it can also be found canned, frozen, or dried. No matter how you enjoy them, be sure to add mangoes to your next shopping list!
Mango nutrition facts
Mangoes are an excellent source of vitamins and minerals. For example, one cup of mangoes provides 100% of the daily recommended intake of vitamin C, which is essential for a healthy immune system. They are also a good source of vitamins A and B6, as well as potassium and fiber. With so many nutrients packed into one small fruit, it’s no wonder that they are often referred to as a “superfood.” Whether you enjoy them fresh, frozen, or dried, be sure to add mangos to your diet for a boost of flavor and health.
100 grams of raw mango contains the following nutrients:
- 83.5 grams water
- 60 calories
- 15 grams carbohydrates
- 0.38 grams fat
- 0.8 grams protein
- 1.6 grams fiber
- 36 milligrams Vitamin C (48% of RDI)
- 1080 micrograms Vitamin Α (23% of RDI)
- 0.11 milligrams copper (12% of RDI)
- 43 micrograms Vitamin B9 – folate (11% of RDI)
- 0.12 milligrams Vitamin B6 (9% of RDI)
- 168 milligrams potassium (6% of RDI)
- 4.2 micrograms Vitamin K (5% of RDI)
- 0.67 milligrams Vitamin B3 – niacin (5% of RDI)
- 0.04 milligrams Vitamin B2 – riboflavin (4% of RDI)
- 0.063 milligrams manganese (4% of RDI)
- 0.2 milligrams Vitamin B5 – pantothenic acid (4% of RDI)
- 0.03 milligram Vitamin B1 – thiamin (3% of RDI)
- 10 milligrams magnesium (3% of RDI)
- 0.16 milligrams iron (2% of RDI for men and 1% of RDI for women)
- 14 milligrams phosphorus (2% of RDI)
- 0.1 milligrams zinc (1% of RDI)
- 11 milligrams calcium (1% of RDI)
- 0.6 micrograms Selenium (1% of RDI)
- 640 micrograms Carotene, beta
Health benefits of eating mango
Mangoes are a delicious and nutritious fruit that offer many health benefits. They are a good source of vitamins A and C, as well as fiber and antioxidants. They have been shown to lower blood sugar levels, regulate blood pressure, boost brain health, and protect against macular degeneration. Additionally, they support strong bones, optimize heart health, combat cancer cell growth, slow the signs of aging, increase immune function and improve digestive health. With so many potential health benefits, it is no wonder that mangoes are one of the most popular sweet fruits in the world.
1. Supports general wellness and slows signs of aging
Mango is an excellent source of antioxidants, which are compounds that protect cells from damage caused by harmful free radicals. These antioxidants can help to slow the signs of aging by reducing the oxidative damage that occurs at the cellular level. Additionally, they are rich in vitamin A, a nutrient that promotes tissue repair and helps to fight wrinkles and skin aging. Furthermore, they contain high levels of vitamin C, a nutrient that is essential for the production of collagen. Collagen is a protein that provides structure and support for the skin. Therefore, consuming mangoes on a regular basis can help to support general wellness and slow the signs of aging.
2. Helps you feel fuller longer and improves digestive health
Mangoes can help with weight loss, because they are a good source of fiber, which helps to keep you feeling full for longer periods of time. In addition, they can also help to improve your digestive health. The vitamins and minerals found in they help to protect against other gastrointestinal conditions, including GERD, hemorrhoids, diverticulitis and intestinal ulcers. So, if you’re looking for a delicious way to improve your health, look no further than the humble fresh mango.
3. Encourages Prenatal Development
Prenatal development is a crucial time for babies, and ensuring that pregnant women have enough of certain vitamins and minerals is essential for a healthy pregnancy. Two of these nutrients are vitamin B6 and folate. Vitamin B6 helps the baby’s nervous system to develop properly, while folate helps to prevent birth defects of the brain and spine. Fortunately, mangoes are an excellent source of both of these nutrients. A single mango contains around 20% of the Recommended Daily Intake (RDI) of vitamin B6 and 25% of the RDI of folate. For this reason, incorporating mangoes into the diet of pregnant women can help to ensure that their babies have the best possible start in life.
4. May Help Reduce Cancer Risk
Some studies suggest that pectin, a compound found in mangoes, may help reduce the risk of cancer. They have shown that pectin can combine with galectin-3, a protein that plays a role in inflammation and cancer progression. Additionally, high dietary intakes of vitamin C and beta-carotene, antioxidants found in mangoes, have been linked to increased survival rates in men with prostate cancer.
Another study found that extracts of mango flesh and peels were effective at blocking the growth of breast cancer cells. Although more research is needed, this suggests that mangos may be a helpful part of natural cancer treatment protocol.
5. Keeps Your Eyesight Sharp and prevents Macular degeneration
Mangoes are not only delicious, but they also offer a variety of health benefits. One of the most important is their role in maintaining eye health. Mangoes are a good source of vitamin A, which is essential for sharp vision and preventing age-related macular degeneration. They also contain lutein and zeaxanthin, two antioxidants that help to protect the eyes from damage caused by ultraviolet light.
These nutrients are important for eye health and can help to prevent macular degeneration. The antioxidant zeaxanthin is especially beneficial for preventing this condition.
In addition, mangoes contain beta-carotene, another compound that has been shown to reduce the risk of cataracts. For all these reasons, incorporating mangoes into your diet is a great way to keep your eyes healthy and prevent vision problems in the future.
6. Improves your immune system
Mangoes are a good source of vitamins A and C, which are both essential for a healthy immune system. Vitamin A helps to protect the skin and mucous membranes, while vitamin C aids in the production of white blood cells, which help to fight infection.
In addition, they contain antioxidants that can help to reduce inflammation. Studies have shown that eating mangoes your are getting a lot of vitamin C, which can help to improve the function of the immune system and reduce the risk of certain chronic diseases and clinical conditions. So if you’re looking for a delicious way to boost your health, add some mangoes to your diet.
7. Optimizes heart health and regulates blood pressure
Pectin, a soluble fiber found in mangoes, has been shown to lower cholesterol levels and regulate blood pressure. Additionally, pectin helps to prevent atherosclerosis, or hardening of the arteries. This is important because atherosclerosis can lead to heart attacks and strokes. Mangoes also contain antioxidants that help to protect the heart and keep it healthy.
In addition is rich in magnesium, potassium, and B vitamins, all of which are essential for maintaining a healthy heart, and it is a good source of folate, which is necessary for the proper development of the vascular system. As such, consuming mangoes on a regular basis can help to optimize heart health and reduce the risk of cardiovascular disease.
8. Boosts Brain Health
The vitamin B6 present in mangoes is important for the proper function of the nervous system. B6 is also involved in the synthesis of neurotransmitters like serotonin and dopamine, which are important for mood regulation. In addition, mangoes contain other B vitamins that are important for brain health.
9. Lowers Blood Sugar Levels
Rich in fiber and antioxidants, mangoes can help to regulate blood sugar levels and promote normal glycemic control. In a study of obese adults, people who consumed mango for 12 weeks saw their blood sugar levels drop. The fiber in mango may also help promote normal blood sugar levels by slowing the absorption of sugar in the gastrointestinal tract. Mangos, with 12 percent of your fiber needs in a single serving, may help regulate your glycemic levels when consumed as part of a complete healthy diet.
10. Supports Strong Bones
Mangoes are a good source of vitamin K, which is essential for bone health. Vitamin K helps to control calcium levels in the blood, and it also helps to prevent bone loss.
Mangoes are also a good source of vitamin C, which is necessary for the formation of collagen. Collagen is the main structural protein in bones, and it helps to keep them strong and healthy. Furthermore, vitamin C helps the body to absorb iron, which is another important nutrient for bone health.
Risks and side effects of mango fruit
While mango is generally safe for most people, there are a few potential risks and side effects to be aware of. For example, mango contains a compound called urushiol. This compound is also found in poison ivy and can cause an allergic reaction in some people. Symptoms of an allergic reaction include itchiness, redness, and swelling. If you experience these symptoms after eating mango, it’s important to see a doctor as soon as possible.
In addition, mangoes contain a lot of sugar. Eating too much sugar can lead to weight gain, cavities, and other health problems. Therefore, it’s important to eat mango in moderation. Lastly, the pit of a mango can pose a choking hazard for small children. To avoid this, make sure to remove the pit before giving your child a mango to eat.
When it’s Best?
There are dozens of varieties of mangoes, and they can be enjoyed at different stages of ripeness. While they are available year-round, the peak season for mangoes is typically from May to September. For some people, the perfect mango is one that is just beginning to soften and turn from green to yellow. At this stage, the fruit is still relatively firm and has a tart, acidic flavor.
As the mango continues to ripen, it becomes softer and sweeter, with a richer flavor. Eventually, the fruit will become overripe, at which point it will be mushy and may have developed brown spots. While an overripe mango may not be as visually appealing, it can still be used in smoothies or other recipes where its sweetness will be appreciated. Ultimately, there is no wrong answer when it comes to enjoying a mango – it simply depends on personal preferences.
Preparing mango fruit
When selecting a mango, look for one that is slightly soft to the touch and has a slight give when gently squeezed. Avoid fruits that are hard or have bruising. Once you’ve selected a ripe mango, there are a few different ways to prepare it. If you plan to eat the mango raw, simply cut away the skin and slice the flesh into cubes or strips.
If you’re looking for a bit more flavor, you can add some lime juice or chili powder to the mango slices. For a tropical twist on your favorite recipes, try substituting mango for other fruit such as pineapple or bananas. Mangoes can also be used in savory dishes – try adding diced mango to your next stir-fry or curry recipe. No matter how you enjoy it, adding mango to your diet is a delicious way to get more fruit into your daily routine.
- Mango Rice: In a medium saucepan, bring 2 cups water to a boil. Add 1 cup long-grain rice and stir to combine. Reduce the heat to low and simmer for 18 minutes. Stir in 1 cup diced mango and 1/4 teaspoon salt. Cook for an additional 5 minutes or until the rice is tender and the mango is heated through. Serve with grilled chicken or fish.
- Mango Salsa: In a medium bowl, combine 2 cups diced mango, 1/2 cup diced red onion, 1/4 cup chopped fresh cilantro, 2 tablespoons diced jalapeño pepper, 1 tablespoon lime juice, and salt to taste. Serve with chips or use as a condiment for grilled chicken or fish.
- Mango Chutney: A popular condiment in India, mango chutney is traditionally made with green unripe mangoes. However, ripe mangoes can also be used – and are actually more commonly used these days. To make mango chutney, simply combine ripe mangoes, sugar, vinegar, salt, chili peppers, and ginger in a saucepan and cook over low heat until the mixture is thickened and jam-like in consistency.
- Mango Lassi: A refreshing drink made with yogurt, milk, and mangoes, mango lassi is the perfect way to cool off on a hot summer day. Simply combine mangoes, yogurt, milk, sugar, and ice in a blender and blend until smooth. Serve chilled.
- Mango Smoothie: In a blender, combine 1 cup frozen mango chunks, 1/2 cup plain yogurt, 1/2 cup milk, and 1 tablespoon honey. Blend until smooth and enjoy immediately.
- Mango Margarita: In a blender, combine 1 cup frozen mango chunks, 1/4 cup tequila, 2 tablespoons lime juice, and 2 tablespoons Triple Sec. Blend until smooth and pour into glasses rimmed with salt. Garnish with lime wedges and serve immediately.
- Mango Pudding: A delicious and easy-to-make dessert, mango pudding is a popular choice for summer gatherings. To make it, simply combine mango puree, milk, sugar, eggs, cornstarch, and vanilla extract in a saucepan and cook over low heat until thickened. Pour the mixture into individual serving dishes and refrigerate until firm. Serve with whipped cream or ice cream.
Mango is a delicious and healthy fruit that offers a variety of nutrients. It is a good source of vitamins A and C, as well as dietary fiber. Mangoes also contain powerful antioxidants and phytochemicals. These nutrients can help to protect against cancer, heart disease, and other chronic conditions. In addition, mangoes are low in calories and fat, making them an ideal food for those watching their weight. With so many health benefits, it is no wonder that mango is one of the most popular fruits in the world.
By NutriWins team