Mangoes are tropical fruit from the drupe family. This means they have a single large seed in the middle. Sometimes called the “king of fruits,” mangoes are one of the most widely consumed fruits in the world.
Sweet fruits like mangoes are also a great alternative to junk food and other unhealthy snacks. If you are craving something sugary, grab some mango instead. Once you start phasing out the junk, you will not crave it as much. Whole foods are more satisfying, plus they offer many health benefits.
Nutrition in mangoes.
Mangoes are not only delicious but also nutritious. As with most foods, however, moderation is key. Sweet fruits like mangoes can have a lot of sugar. But fruit sugar is different from processed sugar because it’s balanced out by fiber and a host of nutrients for the body.
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Health benefits of mangoes.
Mangos have many health benefits from providing essential vitamins to improving digestion.
Mango is rich in vitamin A. 1 cup of mango has about 25 percent of the daily recommended value of vitamin A. This vitamin has many important functions in the body, especially for the eyes and skin. It also boosts the health of your bones, as well as the reproductive and immune systems.
Mango is one of the highest food sources of vitamin C. This vitamin is essential for your immune system. It also plays a role in muscle, tendon, and bone growth. Eating mango improves plant iron absorption due to its vitamin C content. One cup of mango has 46 milligrams of vitamin C, which about 76 percent of what you should get in a day.
Mango demonstrates some exciting potential when it comes to healthy weight control. Phytochemicals in mangoes may actually suppress fat cells and fat-related genes. Mango peel inhibits the formation of fatty tissues in a way similar to the antioxidant resveratrol.
The micronutrients in mango may fight cancer. Breast cancer in particular is promising. Mango decreased tumor size and suppressed cancer growth factors. In another way, mango stops the advancement of early-stage breast cancer called ductal carcinoma.
Mango consumption has shown impressive results in people with chronic constipation. Many people who eat mango every day had more improvement in their constipation symptoms than those who ate an equivalent amount of fiber.
The mango eaters also adhere to their treatment plan more easily and show increases in healthy fatty acids and other measures of digestive wellness, like gastric secretions that aid in the digestion of food. These positive effects may be due to mango’s high water and fiber content, in addition to its healthy antioxidants.
How to eat mangoes.
Fresh mango is delicious and flavorful when eaten plain. Just peel and slice it up — or simply take bites!
Mangoes are ripe when they are slightly soft to the touch and have a fruity aroma. Look for ripe or soon-to-be ripe mangoes at your local store or market. Stick to fresh, frozen, or no sugar added dried mango.
How to cut mangoes.
Moderation is key, try to keep your mango portions reasonable. Mango is one of the sweetest fruits and lowers in fiber than other fruits, so a good rule of thumb is not to exceed two servings a day. The Department of Agriculture recommends that adults eat 1 1/2 to 2 cups of fruit per day. For the rest of your daily fruit intake, consider higher fiber, lower sugar options like citrus, apples, or berries that provide a range of nutrients and benefits.
If you have diabetes or another health condition that makes you sensitive to fruit or sugar, talk to your doctor about what is right for you.