The mango is the most consumed tropical fruit in the world after the banana. Its orange and juicy flesh is a good source of fiber and vitamin C. It is said to have anti-cancer potential, in particular thanks to its antioxidant content.
In the kitchen, it allows all fantasies and goes well with both sweet and savory. It allows the creation of dishes that are as healthy as they are gourmet, for our greatest pleasure.
Let’s check out the nutrition, and health benefits of Mango and how to eat it
Nutritional and caloric values of mango
For 100g of eats:
|Dietary fiber||1,6 g|
Micronutrients contained in the mango
- Vitamin C: Mango is a good source of vitamin C;
- Vitamin A: Mango is a source of vitamin A for women only;
- Vitamin B1 (thiamin): Mango is a source of vitamin B1;
- Vitamin B2 (riboflavin): Mango is a source of vitamin B2 for women only;
- Vitamin B6 (pyridoxine): Mango is a source of vitamin B6;
- Vitamin E: Mango is a source of vitamin E;
- Copper: Mango is a source of copper.
The benefits of mango
Several prospective and epidemiological studies have revealed that high consumption of fruits and vegetables reduces the risk of cardiovascular diseases, certain cancers, and other chronic diseases.
The presence of antioxidants in fruits and vegetables could play a role in these protective effects.
1. Filled With nutrition
Many people love mango not only because it is delicious but also because it is very rich in nutrients.
Mango is a good source of copper and folate, which are very important nutrients during pregnancy as they promoted the growth and development of the fetus.
2. Low In Calories
Another benefit of mango is that it is low in calories. 165 grams of fresh mango contains less than 100 calories, so it has a very low-calorie density. which means it contains few calories for the volume of food it provides.
In fact, consuming the mango at the beginning could prevent you from overeating later in the meal. However, this is not necessarily the case for dried mango which contains 160 grams of mango
510 calories, 106 grams of sugar, and a higher caloric density. Although dried mango is still rich in nutrients such as vitamins, minerals, and antioxidants, it is best eaten in moderation due to its high caloric density and high sugar content.
3. Can help prevent diabetes
Fresh mango is relatively rich in natural sugar compared to other fresh fruits, since If contains more than 22 grams of sugar per 165 grams of mango. You might think that this could be worrying for people with metabolic diseases such as diabetes, or for those trying to limit their sugar intake.
However, there is no evidence to suggest that it causes diabetes or is bad for diabetics. However, it can cause a peak in blood sugar if you eat too much at once.
Nevertheless, one study found that people who added 10 grams to their diet each day for 12 weeks experienced a significant improvement in their blood sugar levels. It may also be useful to
combine it with other foods rich in fiber and protein, as this can help limit blood sugar spikes.
Mango is also rich in vitamin C and carotenoids, which are two foods that help prevent the onset of diabetes. It should be noted that it is better to consume mango in moderation. Do not exceed 165 grams at a time.
4. Contains nutrients that stimulate the immune system
165 grams of mango cover 10% of your daily vitamin A needs. It is an essential nutrient that strengthens the immune system. Insufficient intake of this vitamin may have an increased risk of infection.
In addition, the same amount provides nearly 75% of your daily vitamin C needs. It is a vitamin that can help your body produce more white blood cells that fight diseases,
help these cells work more efficiently and improve your skin’s defenses. Mango also contains other nutrients that can support immunity, including:
- The copper
- The folate
- Vitamin E
- Several B vitamins
5. Rich in healthy plant compounds
Mango is very rich in polyphenols and plant compounds that act as antioxidants to protect your body. This fruit contains more than a dozen different types concentrated in its flesh, peel, and even the almond seeds. These include:
- Mangiferin: vitalizing and stimulating antioxidant. Sometimes called super antioxidant because it is particularly powerful.
- Catechins: are polyphenols. They are part of the flavonoid family.
- Anthocyanins: are flavonoids.
- Gallic acid: is a yellow aromatic organic acid.
- Kaempferol: is a flavonoid. It is essential for nutrition and the development of an organism.
- Rhamnetin: is an organic compound of the flavonol family.
- Benzoic acid is an aromatic carboxylic acid.
Antioxidants are important because they protect your cells from free radicals whose damage can cause signs of aging and chronic diseases such as cancer and diabetes.
6. Supports heart health
Mango contains nutrients that promote heart health. It contains magnesium and potassium, which help maintain healthy blood flow. These nutrients help your blood vessels relax, which promotes a drop in blood pressure.
Mangiferin, a super antioxidant of mango, also seems to be good for heart health. In fact, several animal studies have shown that it can protect heart cells from inflammation, oxidative stress, and cell death.
As well as it can help reduce blood levels of cholesterol, triglycerides, and free fatty acids.
7. Can improve digestive
Mango has several qualities that make it excellent for digestive health. In particular, it contains a group of digestive enzymes called amylases. These enzymes break down complex carbohydrates into sugars, such as glucose and maltose.
They are more active in ripe manes, which is why they are sweeter than unripe mangoes. In addition, since mango contains a lot of water and dietary fiber, it can help solve digestive problems such as constipation and diarrhea. A four.
week study of adults with chronic constipation found that daily consumption of mangoes was more effective in relieving the symptoms of this condition than taking a supplement containing a soluble fiber similar to that of mango.
This suggests that mangoes may have other components that help digestive health, apart from dietary fiber. However, further research is needed.
8. Can support eye health
Mango is rich in nutrients that contribute to eye health. Two key nutrients it contains
are the antioxidants lutein and zeaxanthin. These are concentrated in the retina of the eye and macula.
Inside the retina, lutein and zeaxanthin act aS a natural sunscreen, absorbing excess light. In addition, they seem to protect your eyes from harmful blue light. Mangoes are also a good source of vitamin A, which contributes to eye health.
The lack of this vitamin causes dry eyes and night blindness. serious problems, such as corneal scarring.
Can help reduce your risk of certain cancers
Mango is rich in polyphenols, which can have anti-cancer properties. Animal studies have shown that this antioxidant helps protect against a harmful process called oxidative stress, which is linked to many types of cancer.
It destroys or stops the growth of various cancer cells, including leukemia and cancers of the colon, lung, prostate, and breast. Mangiferin, one of the main
polyphenols of mango have recently attracted attention for their anti-cancer effects.
However, further studies on humans are needed to better understand the potential anticancer effects of mango polyphenols in humans.
10. Versatile and easy to add to your diet
Mango is delicious, versatile, and easy to integrate into your diet. However, you may find it difficult to cut because of its hard skin and large core.
Here is a good method to cut a mango: With the mango skin still in place, cut long vertical slices 6 mm from the
middle to separate the flesh from the stone. Then cut the flesh on each of these slices forming a grid of these slices by forming a grid without cutting the skin. Finally, take the cut flesh out of the skin.
Here are some ways to taste mango:
- Add it to the smoothies.
- Mix it with a summer salad.
- Cut it into slices and serve it with
other tropical fruits.
- Cut it into cubes and add it to a
- Add mango to yogurt or oatmeal.
- Top hamburgers or seafood with
Remember that mango is sweeter than many other fruits. It must be consumed in moderation. Preferably, do not exceed 330 grams of mango per day.
How to eat a mango well?
Mango is found all year round in grocery stores, dietetic stores, and sometimes even in farmers’ markets. This tasty fruit is sweet with just a touch of acidity.
When cutting mangoes, it is important to pay attention to the large flat seed in the center, which can easily blunt the knives. Avoid eating the skin of the mango. If you are sensitive to the skin, you can peel it by stabilizing it with gloves or a towel to avoid direct contact.
The flesh of the mango itself must be flexible and bright orange-yellow when ready to be consumed. You can eat it raw, grilled, or frozen as a treat. Whether you eat it for its flavor or health benefits, mango fits perfectly with almost every meal.
Here are some ways to include mango in your diet:
- Add mango to a smoothie.
- Prepare a mango chutney.
- Grill the mango during a barbecue.
- Try mango sorbet.
- Pair the fish with mango.
- Use mango to make jam.
- Freeze mango cubes and add them
to the cocktails.
Image Credit: Photo by HOTCHICKSING on Unsplash