Posted inNutrition / Diet

Mangoes: Understanding the benefits

March 17, 2021
Mangoes: Understanding the benefits

Mangoes are delicious, creamy fruits with a variety of health benefits. They are extremely well-liked all over the world.

The mango belongs to the drupe family. A fleshy outer section surrounds a shell, or pit, in this type of plant food. This pit contains a seed. This family also includes olives, dates, and coconuts.

Mangoes come in a variety of shapes and sizes. Color, shape, flavor, and seed size all vary. The mango’s outer skin can be green, red, yellow, or orange, but the inner flesh is predominantly golden yellow.

We look at the many benefits of mangoes, their nutritional breakdown, and some healthy recipe ideas in this article.

Health benefits

Mangoes can protect and strengthen the body in a variety of ways. These advantages are discussed in greater depth in the sections below.

Age-related macular degeneration

Mango fruit
Mangoes contain zeaxanthin, which may help to prevent age-related macular degeneration.

Zeaxanthin is an antioxidant found in mangoes.

According to a 2019 review, zeaxanthin may play a protective role in eye health and may help prevent macular degeneration damage. This is a progressive eye condition that worsens with age.

The anti-inflammatory properties of zeaxanthin are mentioned in the review as a possible cause of this protective mechanism.

Cancer

According to a 2014 Japanese study, carotenoid-rich fruits and vegetables like mangoes may lower the risk of colon cancer.

A diet high in beta-carotene content can also help protect against skin cancer, according to the Skin Cancer Foundation. Beta-carotene is found in orange fruits and vegetables, such as mangoes. They also claim that it can improve the immune system’s ability to fight disease.

Diabetes

A mouse study into mango leaves in 2019 discovered that some plant compounds had a powerful effect on diabetes risk factors. Lower body weight, lower blood sugar levels, and lower blood fat levels were among them.

This study does not say whether mango flesh has the same health benefits. In a 2014 study, however, eating freeze-dried mangoes was found to lower blood sugar levels in obese people.

Cardiovascular disease

Mangoes’ fiber, potassium, and vitamin content all help to keep arteries healthy and lower the risk of heart disease.

One of the most important dietary changes a person can make to reduce their risk of high blood pressure is to increase potassium and decrease sodium in their diet.

Hair and skin

Mangoes are also good for hair health because they contain a lot of vitamin A. This nutrient aids in the production of sebum, an oily substance that moisturizes the hair. Vitamin A is required for the development of all bodily tissues, including skin and hair.

Vitamin C is found in 60.1 milligrams (mg) per cup of sliced mango. According to the Dietary Guidelines for Americans, this is the majority of a person’s daily requirement.

Collagen development and maintenance are aided by adequate vitamin C intake. This gives the skin and hair structure.

Nutrition

One 165-gram (g) cup of sliced, raw mango provides:

Vitamins and minerals are abundant in mangoes. They can help meet the daily requirements for a variety of nutrients, including:

NutrientPercentage of daily requirement in adults
Vitamin C66.78% for males, and 80.13% for females
Vitamin A9.9% for males, and 12.73% for females
Folate17.75%
Vitamin B-615.08%
Vitamin K5.77% for males, and 7.7% for females
Potassium5.89%

Mangoes also provide copper, calcium, iron, and the antioxidants zeaxanthin and beta-carotene to the diet.

Dishes

It’s best not to judge a mango’s ripeness by its color. When mangoes are ripe, people should look for fresh mangoes that yield slightly to the touch.

Black freckles on the skin of mangoes should be avoided. At room temperature, they will continue to ripen. When they’ve reached the perfect ripeness, store them in the refrigerator for no more than 2–3 days in a plastic bag.

Mangoes taste best when slightly chilled, if not eaten straight from the tree. Dicing a fresh mango and eating it without any additional ingredients is one of the best ways to enjoy it.

Other options include:

  • making a tropical fruit salad with fresh papaya, pineapple, and mango
  • muddling mango into a glass of lemonade, iced tea, or water for a burst of fresh, fruity flavor
  • making a fresh salsa with papaya, mango, jalapeno, red peppers, and chipotle pepper, and using this as a topper for fish tacos
  • adding a few slices of frozen mango to smoothies and combining them with pineapple juice, frozen strawberries, and Greek yogurt for a sweet, tropical treat

Alternatively, people can make black bean burgers with chipotle mango guacamole using the recipe below. It contains a blend of plant-based proteins and complex carbohydrates, as well as an antioxidant boost.

Black bean burgers

To make these nutritious plant burgers, combine the following ingredients:

  • 1 teaspoon (tsp) chia seeds
  • one 15-ounce can of black beans, rinsed and drained
  • a handful of cilantro
  • 3 tablespoons (tbsp) diced onion
  • 1 carrot, chopped
  • 2 garlic cloves, minced
  • 1/2 tsp sea salt
  • 1/2 tsp cumin
  • 1 tsp of chili powder
  • 1/3 cup of whole wheat flour
  • 2 tbsp extra virgin olive oil

Preparation

  1. Mix the chia seeds with 2 tbsp of water, and let the mixture sit for 5–10 minutes.
  2. Meanwhile, add all ingredients, except the flour and olive oil, to a food processor. Stir the chia seed mix and add it to the food processor. Pulse until well-combined.
  3. Heat a large skillet over a medium heat. Remove the bean mix from food processor and place in a large bowl.
  4. Mix in the flour and olive oil, and form four patties.
  5. Cook for about 5 minutes on each side until slightly crisp on the outside and warm on the inside.
  6. Toast two whole grain buns and serve them topped with chipotle mango guacamole.

Chipotle mango guacamole

The following ingredients add the mango punch to this flavorsome meal:

  • 1 tbsp extra virgin olive oil
  • 2 Roma tomatoes, diced
  • 1/4 cup of diced onion
  • 2 dried chipotle chillies, chopped and with most seeds removed
  • 1 avocado, diced
  • juice from half a lime
  • half a small mango, diced

Preparation

  1. In a small skillet, heat the olive oil over a medium heat.
  2. Stir in half of the diced tomatoes and all of the onion and chilies.
  3. Cook for 5–10 minutes, until the onion and chilies soften.
  4. Remove the mixture from the heat.
  5. Place in a medium bowl and allow to cool.
  6. Add the avocado, lime juice, and mango.
  7. Stir the mixture.

Risks

Mangoes may cause a cross-reaction in people who are allergic to latex.

Conclusion

In conclusion, people should try to eat a well-balanced, varied diet. Rather than focusing on the benefits of a single fruit or vegetable, this gives you access to a wide range of nutrients.

Sources

Last updated on March 17, 2021