For centuries, these tropical tree fruits have been enjoyed for their sweet, bright flavor. More recently, research has uncovered added benefits in the form of key nutrients that help people fight disease, maintain a healthy weight, and even ward off some signs of aging. While at one time considered exotic, mango fruit is now available in most supermarkets and is a common ingredient in many dishes, owing to its popular flavor and versatility — it's delicious sliced, chopped, pureed, juiced, and even roasted.
Here is everything you need to know about mangoes, including their nutrition content and health benefits, plus more ways to enjoy eating them. Research on mangoes has revealed that they may offer a number of nutritional perks, including:.
Clearly, mangoes can be part of a balanced diet and help you maintain good health. Fruit, including mangoes, contains a lot of water and soluble fiber , Ali says.
A serving is roughly half of a mango, so if you stick to that amount, you will be able to better keep sugar and calories in check. Mangoes are a good source of fiber and antioxidants, including vitamin C, which means they support a healthy immune system and may fight chronic and inflammatory diseases.
They also contain nutrients that support eye and skin health and are a good part of an overall healthy diet. No one food can cut belly fat, says Natalie Allen, RD , a clinical assistant professor of biomedical sciences at Missouri State University in Springfield. Many experts say yes. Ali points out that mangoes are a nutrient-dense fruit with more than 20 different vitamins and minerals, antioxidants, and fiber.
They pack a strong dose of vitamin C, plus generous servings of folate, copper, and vitamin A, she says. While there are hundreds of kinds of mangoes, only a few are typically encountered in supermarkets. The most common is a variety called the Tommy Atkins, which has red, gold, and green skin and is available year-round, according to the Mango Board. You may also encounter the slimmer, smaller honey or Ataulfo mango, or the Alphonse, which is used in a lot of Indian cuisine.
Choose mangoes that have a nice balance between firmness and softness, Allen says. Ripe mangoes look more yellow and reddish; if you buy ripe ones, put them in the refrigerator. If you choose unripe ones, leave them at room temperature. To extend the shelf life of ripe mangoes, consider freezing them, she suggests. Slicing the fruit can be difficult, Stefanow says. There are online tutorials that show how to slice mangoes properly.
You can enjoy mango by itself as a sweet snack, but its tropical flavor pairs well with a lot of other foods, too. Slice it and add it to smoothies, salsas, yogurt, or desserts. Mango can also be good for savory dishes, and you can grill it to caramelize its natural sugars. Stefanow suggests a tropical fruit salad: Mix diced mangoes, pineapples , and kiwis with lemon and lime juice, and top with grated ginger.
You can also toss the fruit into your favorite salad or pair it with peppers in a traditional mango chicken dish. Like many other fruits, mango also makes a tasty and nutritious dessert. Try preparing mango sorbet or pudding, for example. There are lots of fun, tasty ways to enjoy mangoes as a main dish or on the side.
Here are five great recipes to try. It should begin fruit production in three years. Mangoes are a nutritious tropical fruit that are low in calories, a good source of vitamin A and fiber, and an excellent source of vitamin C. Blend your mango into a smoothie, or enjoy it raw, grilled, or as a sauce or dressing.
The fruit is versatile and can be used in many recipes. By subscribing you agree to the Terms of Use and Privacy Policy. In animal research , a Vitamin A deficiency has been tied to hair loss. This nutrient is needed to produce collagen, a type of tissue that gives skin its elasticity and helps prevent wrinkles and sagging.
In a study on people with chronic constipation and funded in party by the National Mango Board , eating mango was found to be more helpful than taking an equivalent amount of isolated fiber.
It seems unlikely that such a sweet food would improve blood sugar, but that was the conclusion of a pilot study at Oklahoma State University.
For 12 weeks, 20 obese men and women ate 10 grams of ground, freeze-dried mango pulp equivalent to about half a fresh mango every day. At the end of the study, the participants had lower blood glucose levels than when they began the experiment. Researchers suspect bioactive components in the fruit, including antioxidants, may be at work. The antioxidants lutein and zeaxanthin found in mangos help your eyes in several ways.
The two natural compounds, which protect the retina and lens, have been shown to increase visual range, lessen discomfort from glare, enhance visual contrast, and reduce the time it takes the eyes to recover from the stress of bright lights.
The duo also protect eyes from harmful ultraviolet rays, and fight or slow the progression of cataracts and macular degeneration. Mangoes are rich in beta-carotene that helps in the production of Vitamin A.
The powerful antioxidant helps improve vision, boosts overall eye health and even prevents age-related macular degeneration or loss of vision. Lowers Cholesterol Eating mangoes could help regulate your cholesterol levels too. The high levels of fibre pectin may help bring down the low-density lipoprotein LDL or bad cholesterol which causes plaques in the vessels and blocks blood flow. The high levels of fibre pectin may help bring down the low-density lipoprotein LDL.
Clears the Skin Mangoes are filled with skin-friendly vitamin C and Vitamin A, both of which are crucial for healthy skin and skin repair.
Mangoes, eaten in moderation are also known to exfoliate and eliminate dead pores. According to Macrobiotic nutritionist and Health Practitioner Shilpa Arora ND, "Mangoes are loaded with skin healing nutrients; for example, fibre in mangoes cleanses your gut that is overloaded with toxic substances. Even Diabetics Could Enjoy it Yes it is sweet, and should be eaten sparingly, but that doesn't make mangoes a strict no-no for diabetics. The glycemic index of mangoes ranges between 41 to 60, with an average of The value of 51 is on the lower end of the glycemic index scale.
Foods that are less than 55 are consider to be low glycemic food, which is safe for diabetics to consume. Foods with low glycemic index, makes sure the release of sugar in the blood is slow, and there is no sudden spike in the blood glucose levels. Besides that, mangoes are also rich in dietary fibres, which again helps regulate the blood sugar levels.
Mangoes when eaten in moderation could also help in weight loss. The phytochemicals in the mango skin act as natural fat busters. The mango flesh is filled with dietary fibres.
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