Mangoes are a tropical fruit and are one of the most cultivated fruits worldwide. They are rich in a variety of antioxidants, flavonoids, and essential nutrients that offer numerous health benefits.ย Let’s take a look at these benefits, starting with the facts – their nutritional content.
Nutritional Content of Mangoes
This table shows the approximate nutritional content of mangoes, based on data provided by the USDA.
| Nutrient | Amount per 100g | % Recommended Daily Intake |
|---|---|---|
| Energy | 60 kcal | – |
| Carbohydrates | 15 g | 5% |
| Protein | 0.82 g | 2% |
| Fat | 0.38 g | 1% |
| Fiber | 1.6 g | 6% |
| Vitamin C | 36.4 mg | 40% |
| Vitamin A | 54 ยตg | 6% |
| Vitamin E | 0.9 mg | 6% |
| Potassium | 168 mg | 4% |
| Magnesium | 10 mg | 2% |
You can find more detailed nutritional information and explore other food data on the USDA FoodCentral website. The values provided are approximate and can vary depending on the size and ripeness of the mango. Likewise the %RDI can vary from person-to-person depending on individual traits.
Health Benefits of Mangoes
They Have Antioxidants
Mangoes are abundant in antioxidants, which play a role in combating harmful free radicals in the body. The antioxidants in mango include:
- Vitamin C: Mangoes are a good source of vitamin C, known for its immune-boosting properties. This vitamin helps protect cells from damage, promotes collagen production, and supports overall skin health.
- Beta-Carotene: Mangoes have beta-carotene, a precursor to vitamin A. This antioxidant is essential for maintaining healthy vision, supporting immune function, and promoting healthy skin.
- Polyphenols: Mangoes contain various polyphenols, like mangiferin, gallotannins, and quercetin. These compounds have been associated with reducing inflammation, protecting against certain cancers, and promoting heart health.
- Flavonoids: Some flavonoids found in mangoes include:
- Mangiferin: This may have protective effects against oxidative stress, diabetes, and cardiovascular diseases.
- Quercetin: Has potential to be anti-inflammatory and to have anti-cancer properties. It may also help lower blood pressure, reduce allergy symptoms, and support brain health.
Digestive Health, Fiber
Mangoes are a good source of dietary fiber, which aids digestion, promotes bowel regularity, and helps maintain a healthy weight. The enzymes present in mangoes, such as amylase and lactase, support the breakdown of proteins and lactose, respectively.
Vitamin E
Mangoes provide a significant amount of vitamin E, a powerful antioxidant that protects cell membranes, supports skin health, and boosts the immune system.
Recipe Ideas for Mangoes
To incorporate mangoes into your diet, you can enjoy them in various ways.
Add to Cereal or Yogurt:ย Add sliced mangoes to your morning cereal or yogurt for a refreshing and nutritious start to your day.
Tropical Fruit Salad: Create a tropical fruit salad by combining mangoes with other fruits like pineapple and papaya.
Mango Smoothie: Blend mangoes into smoothies for a vibrant and healthy beverage option.
Added to Savory Dishes: You can even use mangoes in savory dishes by incorporating them into salsas, salads, or as a glaze for grilled meats.
Here are a few recipes:
Mango and Avocado Salad:
- Ingredients:
- 2 ripe mangoes, diced
- 1 ripe avocado, diced
- 1 small red onion, thinly sliced
- Juice of 1 lime
- 2 tablespoons chopped fresh cilantro
- Salt and pepper to taste
- Instructions:
- In a bowl, combine the mangoes, avocado, and red onion.
- Squeeze the lime juice over the mixture and gently toss to coat.
- Sprinkle with cilantro, salt, and pepper.
- Serve as a refreshing side dish or on top of mixed greens for a light and flavorful salad.
Mango Salsa:
- Ingredients:
- 2 ripe mangoes, diced
- 1 red bell pepper, diced
- 1 small red onion, finely chopped
- 1 jalapeno pepper, seeded and minced
- Juice of 1 lime
- 2 tablespoons chopped fresh cilantro
- Salt and pepper to taste
- Instructions:
- In a bowl, combine all the ingredients and mix well.
- Adjust the seasoning with salt and pepper according to taste.
- Let the flavors meld for about 30 minutes in the refrigerator before serving.
- Serve as a refreshing dip with tortilla chips or as a topping for grilled fish or chicken.
Mango Smoothie:
- Ingredients:
- 1 ripe mango, peeled and diced
- 1 ripe banana
- 1 cup unsweetened almond milk (or any milk of your choice)
- 1/2 cup Greek yogurt
- 1 tablespoon honey or maple syrup (optional, for added sweetness)
- Ice cubes
- Instructions:
- Place all the ingredients in a blender and blend until smooth and creamy.
- Add ice cubes as desired to achieve the desired consistency.
- Pour into glasses and serve immediately for a refreshing and nutritious smoothie.
Disadvantages of Mangoes
While mangoes offer numerous health benefits and are a delicious addition to many dishes, it’s important to consider a few potential disadvantages associated with their consumption:
Allergies: Some individuals may be allergic to mangoes. Mango allergies are relatively rare but can cause symptoms such as itching, swelling, hives, or even anaphylaxis in severe cases. If you experience any adverse reactions after consuming mangoes, it’s advisable to seek medical attention.
High Sugar Content: Mangoes are naturally sweet fruits, which means they contain a relatively high amount of sugar. While the sugar in mangoes is natural and comes with accompanying fiber and nutrients, individuals with diabetes or those trying to manage their blood sugar levels should consume mangoes in moderation and account for the sugar content in their overall diet.
Potential for Irritant Sap: Some individuals may experience skin irritation or an allergic reaction when handling or peeling mangoes. It’s recommended to take caution and wash hands thoroughly after handling mangoes to minimize any potential irritation.
Ripeness and Quality: Mangoes are best enjoyed when ripe, as unripe mangoes can be tart and fibrous. However, it can be challenging to determine the ripeness and quality of mangoes, especially when purchasing them from stores. Selecting ripe and good-quality mangoes can sometimes be a hit-or-miss experience.
It’s worth noting that many of these potential disadvantages can be managed or minimized by consuming mangoes in moderation, considering individual dietary needs, and being mindful of any known allergies or sensitivities. As with any food, it’s important to listen to your body and make informed choices based on your personal health requirements.
Incorporating mangoes into your diet can provide a range of health benefits. From their antioxidant and anti-inflammatory properties to their contribution to heart health, digestion, and even skin and hair care, mangoes are truly a nutritional powerhouse.
Disclaimer: The information in this article is intended for informational purposes only and should not be considered as medical advice. Please consult with a healthcare professional or nutritionist before making any significant changes to your diet or lifestyle.