If mangoes can be nutritional heroes, they might need to wear a cape.
Luscious, sweet tropical fruits are packed with vitamins and minerals that are great for our heart, skin, eyes, digestion and immune systems.
Mangoes, from the cashew family, are rich in more than 20 vitamins and minerals, including high doses of vitamins A and C, and are low in fat—one whole mango contains about 207 calories. One cup of mango slices contains approximately 165 calories and provides nearly 70% of the recommended daily intake of vitamin C, which improves iron absorption, helps protect cells from damage, and aids the immune system.
Vitamin C is good for immunity and is an antioxidant, so it can help relieve oxidative stress in the body. Apart from being a good source of vitamin C, the main benefit of mangoes is that they are a good source of vitamin A and folate and are quite high in vitamin A and folate. Fiber, which is good for preventing colon cancer, heart disease and weight management.
Mangoes help protect and support the body in many ways, especially when they are eaten in their whole form rather than with the added sugar found in canned mangoes. They contain a variety of antioxidant compounds that help protect or delay damage from free radicals, which are unstable atoms or molecules that can damage cells and lead to diseases like cancer.
The fiber, vitamins and potassium content in juicy fruits also help reduce the risk of heart disease. In addition to reducing sodium intake, potassium also helps control blood pressure.
Although mango season typically runs from May to September, imported varieties of the fruit are available in the United States year-round. But not everyone should eat them.
Like other members of the cashew family, including poison ivy and poison oak, mangoes contain urushiol, an oil that can cause a rash on the skin in some people. This oil is found in all parts of the plant, including leaves, stems, and even roots.
Those who are sensitive to the oily substance can eat mangoes by wearing gloves or having someone peel them for them. The severity of allergies varies from person to person, so it's best to talk to your doctor to determine what you're most at risk for.
In addition to being low in fat, mangoes can also aid weight loss because their fiber content helps you feel fuller longer.
One of the great things about mango is that people do combine it with different things, like salsa, and it can be combined with a lot of vegetables as well. A great way to reduce your total calories is to combine fruit with some non-fruit. -Starchy leafy vegetables that make interesting salads.
Mangoes are very healthy. Federal dietary guidelines recommend eating two cups of fruit per day.
Experts recommend that people eat a variety of fruits and vegetables because they have slightly different nutritional profiles. Therefore, it is best not to just eat mangoes, but also berries, melons and a variety of whole fruits without added sugar.
