Sweet and juicy mango fruits are as nutritious as they are delicious. There numerous health benefits associated with this fruit and its nutritional value secures its position as a superfood. Mangos have more benefits than just tasting good. They nourish the body from the inside-out. Perhaps that is one of the reasons why it as the reputation of being “King of the Fruits”. In this article, we will be looking at mango health benefits and nutritional value in greater detail.
Mango Health Benefits
According to Medical News Today, mangos are the most widely consumed fruit in the world. Apart from the fact they are delicious, mango health benefits should be enough to convince you to consume them on a regular basis.
Antioxidant Power – Mangos are packed with vitamin C, vitamin A, Vitamin E, and carotenoids. That makes eating mangos a great way to support a strong immune system.
High in Iron – Eating a mango a day is a simple way to consume 10% of the recommended daily value of iron. Pregnant women or women going through to menopause may find it useful to include mangos in their daily diet for this reason.
Mango Tree Leaves Aid Digestion – The fruit is not the only part that is good for your health. There are numerous health benefits of mango leaves as well. You can make a delicious mango leaf tea by simply leaving the fresh, clean leaves or dried mango leaves in boiling water. The tea helps improve digestion and acts as a natural laxative.
May Lower Cholesterol – Fresh mango fruit has a high content of potassium. Potassium helps to control heart rate and balances blood pressure. Potassium also balances cholesterol levels in the body. Thus mangos are the ideal remedy when trying to keep cholesterol levels in check.
Good for Your Skin – Mango health benefits are apparent not just when you eat the fruit. You can also use mango externally. The enzymes in the flesh and juice of mangos help to unclog your skin pores. It may also support increased elasticity in the skin.
High In Fiber – While some varieties of mangos may be more fibrous than others, they all contain enough to promote a healthy digestive system.
Good For Your Eyes – As stated above, mangos are rich in vitamin E and vitamin A. A daily dose of mango promotes sharper vision, fights night blindness and reduces the occurrence of dry eyes.
Nutritional Value of Mango
Although mangos have numerous health benefits, it is the nutritional content that qualifies this fruit to be a superfood.
There is approximately one cup of fruit in each singular mango, once you remove the seed. Some of the basic mango nutrition facts (per one cup serving) are as follows:
• 100 Calories
One serving contains approximately 100 calories.
• Vitamin C – 100%
One serving of mangos contains all of the vitamin C you would need in a day Dietary fiber – 12%
Dietary fiber – 12%
One mango serving has approximately 12% of the daily recommended dietary fibers you need to consume.
• Vitamin A – 35%
Mangos contain over a quarter of the daily recommended dose of vitamin A.
• Iron – 10%
As we mentioned, mango has a relatively high iron content. This represents nearly 10% of the daily dose.
• Vitamin B6 – 10%
Mangos contain 10% of the daily vitamin B6 dose.
• Calcium – 2%
This fruit contains 2% of the daily calcium dose.
• Folate – 20%
Mangos have a relatively high folate content. Folate is more commonly known as folic acid, and it’s one of the B vitamins.
• Potassium – 8%
Mangos are also rich in potassium. One serving of this fruit contains 8% of the daily recommended dose of potassium.
• 1g Protein
One serving of this fruit contains a gram of proteins.
• 25g Carbohydrate
Mangos contains nearly 25g of carbohydrates.
• 23g Sugar
As is probably evident from their sweet taste, mangos have a relatively high sugar content, nearly 23g per serving, on average.
In addition to the numerous vitamins and minerals included, mangos also have no fat, no sodium and no cholesterol.
More information on the nutritional value of mangos can be found here.
Mango is usually though of as a delicious, exotic treat. However, you can include mango in various receipies, as well as home remedies, to take full advantage of mango health benefits. Below are a few mango recipes for food and home remedies.
- 2 mangos, diced evenly
- ¼ cup red onion, diced small
- 1 jalapeno, diced small
- lime juice
- 1 tablespoon cilantro, chopped fine
- Thoroughly combine all ingredients and serve.
- Leftovers can be stored in the refrigerator for up to five days.
Mango and Banana Dairy-Free Ice Cream
- 2 frozen bananas
- ½ cup fresh mango
- ¼ teaspoon vanilla extract
- In a food processor, blend all ingredients until smooth and creamy.
- Serve immediately.
- 2 very ripe mangos, pureed
- 4 tablespoons softened butter
- ¾ cup sugar
- 1 egg
- 4 tablespoons softened butter
- 1 teaspoon vanilla extract
- 2 tablespoons fresh squeezed lime juice
- 1 ½ cup all-purpose flour
- ½ teaspoon baking powder
- ½ teaspoon baking soda
- 1 cup chopped walnuts (optional)
- Heat the oven to 350 degrees. Prepare a loaf pan with cooking spray.
- Mix together sugar and butter until creamy. Stir in mango puree, egg, vanilla and lime juice.
- In a separate bowl, sift together flour, baking powder, baking soda, and walnuts.
- Pour the mango mixture into the sifted flour and stir until just mixed. Fold in the walnuts.
- Bake in prepared oven for 40 minutes.
- Allow to cool for 10 minutes in the pan and then remove mango bread from the pan and finish cooling on a wire rack.
Mango Marinade (For beef, pork and seafood)
- mango, pureed
- lime juice
- 1 tablespoon melted coconut oil
- about 1 teaspoon of finely chopped jalapeno
- fresh ginger, chopped fine
- Blend all ingredients in a food processor.
- Marinade can be stored in the refrigerator for up to 5 days.
Topical Beauty Treatment Recipes
Mango Face Mask
- 1 teaspoon raw honey
- 1 tablespoon mango puree
- plain yogurt
- Combine all ingredients in a small bowl.
- Apply to your face evenly.
- Let the face mask stay on your face for 10 minutes or until dry.
- When ready, remove gently with a warm washcloth. Rinse your face with cold water.
Exfoliating Mango Face Mask
- ground oats
- 1 tablespoon of organic mango butter
- Apply to your face in a circular motion and massage in for 3 minutes.
- Rinse with lukewarm water.
Nourishing Hair Conditioner
- 1 mango, pureed
- 2 egg yolks
- 2 tablespoons plain yogurt
- Combine all ingredients into a medium sized bowl.
- Apply to your hair and scalp. Pay special attention to massaging the conditioner into your scalp.
- Tuck your hair into a plastic shower cap and allow to sit for one hour.
- Rinse your hair well and then wash with a mild shampoo.
Delicious mango fruit can be enjoyed in hundreds of different ways. You are only limited by your imagination. The nutritional value of mangos is what makes it a true superfood. If you have any questions or comments on the numerous mango health benefits, leave it in the comment section below. Or let us know if you have any special mango recipes you’d like to see in this article.