Mango is often referred to as the “king of fruits” due to its popularity, delicious taste, and numerous health benefits. The bright yellow flesh can be eaten fresh or used to make nectar, juice, smoothies, or dried snacks. The fruit is rich in essential vitamins, nutrients, and soluble fiber, which can bind fat and cholesterol and help eliminate them from the body. Mango is also known for its carotenoid compounds, which provide various health benefits.
One cup of mango contains 99 calories, 1.3 grams of protein, 25 grams of carbohydrates, and 2.6 grams of fiber. It is also a good source of calcium, iron, copper, magnesium, potassium, folate, and lycopene. Mangoes are packed with vitamin C, providing 67% of the recommended daily value, as well as significant amounts of vitamins A and E. These nutrients are essential for collagen production, immune system support, and overall skin health.
Consuming mangoes can help lower cholesterol levels, improve gut health, promote regular bowel movements, and potentially have an anti-diabetic effect. The fruit’s high fiber content helps with digestion, slows down the absorption of sugar in the blood, and may aid in weight loss by keeping individuals feeling full longer. Additionally, mangoes are rich in carotenoids and polyphenols, which act as antioxidants and can protect cells from free radical damage and inflammation.
Studies have shown that a diet rich in fiber and carotenoid-rich fruits and vegetables, such as mangoes, may reduce the risk of breast cancer. The fruit’s lutein and zeaxanthin content can promote better vision, while its unique antioxidant, mangiferin, may have anti-cancer properties. Mangoes are also a good source of potassium, which can help lower blood pressure and reduce the risk of heart disease. The American Heart Association recognizes mango as a nutritional hero due to its heart-healthy properties.
Fresh mango is a versatile fruit that can be enjoyed on its own, in salads, salsas, yogurt parfaits, or cooked into various recipes. Cooking mango can help increase the availability of carotenoids for better absorption. When consuming dried mango, it’s important to check for added sugars. Overall, the best way to eat mango is the way that you enjoy it the most, as this will allow you to consume more of this nutrient-dense fruit and reap its numerous health benefits.
