If you enjoy delicious and juicy mangoes every season, you probably don’t think about the great mangoes health benefits that come with each bite. Although exotic fruits were a rarity in the past, they can now be found in almost every supermarket.
You can use it to prepare not only delicious smoothies and desserts but also a variety of salads and exotic dishes.
In addition to its wonderfully sweet taste, the mango also scores with its numerous benefits for health, skin, and hair. Read on to learn more about the health benefits of the mango fruit. At the end of the article, we will also give you a few ideas for healthy and tasty recipes with mango.
What is a Mango?
Mango is known as the queen of fruits in its country of origin, India, for a reason. In addition to the sweet, delicious taste of mangoes, they are also rich in vitamins, minerals, and antioxidants that come with many health benefits. Similar to papaya, the mango fruit also contains certain enzymes that soothe the stomach.
Mangoes belong to the stone fruits, which consist of peel, pulp, core, and the seeds enclosed in it. Other examples of such fruits are peaches, nectarines, dates, olives, plums, etc. The main producers of mangoes in the world are India, China, Thailand, Mexico, and Indonesia.
There are now more than 1000 types of mango that differ in shape, size, and taste. While the peel of the mangoes can vary from green to red, yellow, or orange, the inner pulp is usually golden yellow. The tropical fruits are imported and are therefore available in supermarkets all year round.
Mango Calories And Nutritional Values
You cannot lose weight with mangoes because, like many other types of fruit, the pulp contains a lot of sugar – around 12 grams per 100 grams of pulp. As far as the calories are concerned, the same amount of fruit contains just under 60 kcal.
A ripe mango still has the following nutritional values per 100 g: 0.4 g fat, 0.6 g protein, 12.8 g carbohydrates, 1.7 g fiber.
Despite the high sugar content, the mango is very healthy. The tropical fruit is rich in vitamins and minerals that have a positive effect on health.
Mango contains a large proportion of provitamin A (beta-carotene), which is important for cell renewal and strengthens eyesight. Vitamin C, vitamin E, and B vitamins such as vitamin B1, folic acid, and iron are also abundantly contained in tropical fruit.
Mangoes Health Benefits
The high content of valuable ingredients such as vitamins and minerals makes the mango one of the healthiest fruits. Mangoes are very easy to digest, have a laxative effect, and can prevent colds. Therefore, they are also one of the most popular ingredients for baby food. We summarize all the health benefits of mango fruit below.
1. Great Health Benefit
As already mentioned, the popular tropical fruits have an impressive vitamin content that ensures general health. They are high in potassium and magnesium and help lower high blood pressure. They also contain selenium, calcium, iron, and phosphorus, but in smaller amounts.
Mangoes are vitamin powerhouses and thus help to avoid a variety of diseases that can result from a lack of vitamins and minerals. The antioxidants in mangoes have the ability to neutralize free radicals in the body that otherwise damage cells and lead to various diseases.
2. Prevent Cancer
Mangoes are high in pectin – a soluble fiber that helps lower blood cholesterol levels. Pectin can also help prevent prostate cancer from developing. Recently, studies found that eating mango lowers your risk of breast, prostate, and colon cancer.
3. Lower The Cholesterol Level
A large amount of fiber, pectin, and vitamin C in the mango fruit helps lower cholesterol levels without medication. This supports cardiovascular activity and reduces the risk of a heart attack.
4. Promote Weight Gain
For underweight people, eating mango is one of the easiest ways to gain weight. A 250 g mango has around 150 calories that are easily absorbed by the body. The fruit also contains starch, which turns into sugar and further contributes to weight gain.
Milkshakes with mango, for example, can speed up the weight gain process as they also contain milk and taste super delicious at the same time.
5. Mangoes As a Digestive Aid
Mangoes play a prominent role in eliminating problems such as indigestion and hyperacidity. The digestive enzymes and fiber contained in the fruit help to stimulate digestion in a natural way. Thus, the mango is one of the natural laxatives.
6. Help With Diabetes
More research is ongoing, but some studies have shown that mangoes are a great natural cure for diabetes. There has long been a myth that diabetics should avoid mangoes because of their sweet taste. In addition to the fruit, the leaves of the mango tree are also helpful in diabetes.
Put 10-15 mango leaves in a bottle of warm water and let them steep one night. In the morning, remove the leaves and drink the water on an empty stomach. Regular drinking of this drink has shown positive results in blood sugar levels in diabetics.
7. Strengthen The Immune System
Mangoes are rich in beta-carotene or provitamin A – a powerful element that helps to strengthen the immune system and make it impervious to bacteria and toxins. Excess beta-carotene is also converted into vitamin A in the body. Vitamin A is another antioxidant that acts as extra protection against free radicals.
8. A Superfruit For The Eyes
The vitamin A contained in mangoes also has a positive effect on our eyesight. The eyes need vitamin A to produce fluids. A peel of cut mangoes provides 25 percent of the daily requirement of the vitamin, which promotes good eyesight and protects against eye diseases and night blindness.
9. Mango is Good For The Skin
The pulp of this exotic fruit is often used in face care and is good for the skin. The antioxidants protect the cells from harmful external influences and thus prevent skin aging. Fresh mango can be used for soothing face masks, as a cleaning agent, or peeling. The ingredients it contains are perfect for sensitive skin.
Mangoes are also effective against acne by opening up the clogged pores of the skin. Once these pores are opened, acne will eventually stop forming.
However, you don’t have to eat mango every day to do this. Simply apply the pulp directly on the skin, leave it on for about 10 minutes, and then rinse off.
10. Treatment For Anemia
Mangoes are high in iron, which makes them a good food for people with diet-related anemia. Regular use can help with anemia by increasing the number of red blood cells in the body.
11. Eat Mango While Pregnant
Mangoes are good food for pregnant women. They are rich in important vitamins that are commonly taken as dietary supplements during pregnancy. The mango contains folic acid, vitamin A and iron, which women need in large quantities during pregnancy.
Therefore, pregnant women can safely include exotic fruit in their daily diet. Caution is only advised if you are allergic to pistachios or cashew nuts.
Healthy Recipes With Mangoes
Now that you know about the many health benefits of mango, you can try adding sweet fruit to your weekly or monthly eating plan. You don’t always have to eat mangoes raw as a snack, you can use them to prepare various healthy recipes for breakfast, lunch, or as a dessert. Here are a few ideas.
Select A Ripe Mango, Cut And Peel It
Before using the pulp of this delicious tropical fruit, you should know exactly how to cut and peel it properly. In addition, many people make the mistake of cutting the mango when it is still unripe. A little trick will help you determine whether the mango is ripe or not.
Maturity Test For Mangoes
To tell whether a mango is ripe or not, you should first do a pressure test. When the pulp under the skin gives way to a slight pressure of the thumb, then the fruit is ready to eat. If the purchased mango is still too hard, just leave it in the fruit bowl for a few more days before consuming it.
Peel And Cut Properly
Only the pulp of the mango is eaten, so you should peel the fruit and remove the stone before consumption. You can easily peel a mango fruit that is not too ripe with the peeler. However, if the pulp is a little riper, the peel cannot always be peeled off.
In that case, you can try the trick with the glass. First cut the fruit lengthways and then loosen the skin by pressing on the edge of the glass.
To loosen the pulp from the stone, you should also first cut the mango lengthways. Then carefully cut out the pulp until only the core remains.
Healthy Salad With Mango,Tomatoes, And Avocado
Ingredients for 2 servings:
1 avocado, peeled, pitted, and sliced
1 mango, peeled, pitted, and sliced
10 cherry tomatoes or 1 large tomato, halved or roughly chopped
1 medium-sized shallot, peeled and thinly chopped
2 tbsp red wine vinegar
1 tbsp virgin olive oil
1 small one Handful of fresh basil, thinly sliced
salt and black pepper to taste
Arrange the avocado, mango, and tomatoes in an even layer on a medium-sized plate. In a small bowl, whisk the shallot, red wine vinegar, and salt together. Let this sit for a few minutes until the shallot softens.
Then sprinkle the shallots evenly over the salad and drizzle with the vinegar. Sprinkle the olive oil and a little more salt over the salad, season with black pepper and fresh basil.
Chia Pudding With Mango And Raspberries As A Healthy Dessert
Ingredients for 3 servings:
1 1/2 cups soy milk (or almond/coconut milk)
1 1/2 tbsp maple syrup or agave syrup Pinch of
1 tsp vanilla extract
6 tbsp chia seeds
1 mango, peeled and pitted
1/2 cup fresh raspberries
2 tsp maple syrup
First put the soy milk, maple syrup, sea salt, vanilla, and chia seeds in a suitable bowl. Stir well and let rest in the refrigerator for at least 4 hours, ideally overnight. After half the time is up, stir the pudding to loosen it up.
Once the pudding is ready, puree the pulp of the mango. Then put the raspberries and maple syrup or agave syrup in a bowl and mash lightly with a fork until a kind of puree is formed.
Now layer the chia pudding, mango, and raspberry puree in a glass. For a nice visual effect, do two layers of each. Finally, garnish with some fresh mango pieces and a few raspberries and store in the refrigerator before serving.
Mango Soothie Bowl For Breakfast
Ingredients for 2 servings:
For the smoothie
2 large mangoes (peeled, chopped, and frozen)
1 cup coconut milk
1 cup almond milk
2 teaspoons honey
1 frozen banana
berries, fresh or frozen
Put the frozen mangoes, frozen banana, coconut milk, almond milk, and honey in the mixer and stir until smooth.