This tropical fruit is refreshing and scrumptious, and like most plant meals has some nice dietary advantages, too. Registered Nutritionist, Nicola Shubrook, explains all.
What’s mango?
Mangoes (mangifera indica) are tropical stone fruits concerning the measurement of a grapefruit. The pores and skin ranges in color from yellow to inexperienced or red-green; the flesh is comfortable and yellow; and the fruit has an inedible, arduous stone within the center.
Mangoes are native to Southern Asia, however they’re now grown in different international locations together with the US, Mexico and the Caribbean.
Uncover our full vary of health benefit guides and try a few of our scrumptious mango recipes, from spicy jerk prawn tacos with coconut dressing to the candy, refreshing flavours of mango sorbet.
Dietary profile of mango
An 80g serving of contemporary mango supplies:
· 48kcal/200kj
· 0.7g protein
· 0.3g fats
· 11.2g carbohydrate
· 1.3g fibre
· 134mg potassium
· 29mg vitamin C
An 80g serving of contemporary mango counts as one in every of your five-a-day. When dried, only a 30g portion counts. Uncover extra about what constitutes one in every of your five-a-day with our handy infographic.
High 5 well being advantages of mango
1. Wealthy in protecting antioxidants
Mangos are a superb supply of protecting compounds with antioxidant properties, these plant chemical substances embrace gallotannins and mangiferin. Each have been studied for his or her capability to counter the oxidative stress related to daily residing and publicity to toxins.
As with different plant meals many of those compounds are present in and simply beneath the pores and skin. A 2012 examine trying on the peel of mangoes concluded that it might play a job in stopping weight problems, due to the plant chemical substances situated there.
2. Might help digestion
A pilot examine in 2018 demonstrated that folks with continual constipation who ate mango over a 4-week interval, loved important enchancment of their signs, partly because of the fibre content material however probably from different compounds within the fruit, too. Apparently, the leaves of the mango tree additionally seem to supply potential antidiarrheal exercise due to plant chemical substances within the leaves.
An earlier animal examine discovered that overweight mice who had a high-fat food plan had improved intestine microflora after mango was added to their food plan. Research recommend this can be due to the polyphenols, protecting compounds like gallo-tannins within the fruit. The mango’s phytochemicals have additionally been studied for his or her gastroprotective results, providing each anti-inflammatory and antioxidant properties to the digestive system, and should even assist cut back irritation in situations like ulcerative colitis.
3. Might assist keep wholesome pores and skin & hair
Mangoes include affordable ranges of each nutritional vitamins A and C. Vitamin C is concerned within the formation of collagen – the protein that acts as a scaffold to pores and skin, protecting it plump and agency. Vitamin C is likely one of the most necessary antioxidants, enjoying a protecting position towards environmental injury; a deficiency of vitamin C can have an effect on wound therapeutic and improve effective traces and wrinkles. Our hair additionally requires vitamin C each for collagen manufacturing and likewise to assist with the absorption of iron – an necessary mineral wanted for hair progress.
All cells require vitamin A for progress, together with the pores and skin and hair – and a few research recommend that it might provide potential protecting results towards the indicators of ageing. One among vitamin A’s key roles is its involvement within the manufacturing of sebum, the oily substance that moisturises our pores and skin and scalp
4. Might assist coronary heart well being
An animal examine in 2016 urged that mangiferin, provided coronary heart protecting advantages, together with decreased irritation. Additional research in animals recommend the identical plant chemical could help ldl cholesterol stability.
Whereas these animal research are encouraging, human trials are missing and extra analysis must be executed to evaluate whether or not these advantages are replicated in people.
5. Might assist eye well being
The orange flesh of the mango tells us they’re wealthy in carotenoids which assist eye well being. Specifically, they supply lutein and zeaxanthin two carotenoids that play an necessary position within the retina of the attention, defending it from daylight and from the blue mild emitted from digital units. Lutein and zeaxanthin are significantly helpful within the combat towards the indicators of age-related macular degeneration.
Is mango protected for everybody?
Except you expertise an allergy, mango is usually recognised as protected for most individuals, when included as a part of a various, balanced food plan. Nevertheless, some delicate individuals could expertise contact dermatitis from touching the fruit.
Converse to your GP or healthcare supplier if you happen to’re involved about an allergy.
Wholesome mango recipes
Cod with cucumber, avocado & mango salsa salad
Creamy chicken & mango curry
Seared swordfish with mango salsa
Guacamole & mango salad with black beans
Spicy chicken with mango salad
Jerk chicken kebabs with mango salsa
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This text was final reviewed on 17 March 2022 by Kerry Torrens.
Nicola Shubrook is a dietary therapist and works with each personal shoppers and the company sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Discover out extra at urbanwellness.co.uk.
Kerry Torrens is a certified Nutritionist (MBANT) with a publish graduate diploma in Personalised Diet & Dietary Remedy. She is a member of the British Affiliation for Diet and Way of life Drugs (BANT) and a member of the Guild of Meals Writers. During the last 15 years she has been a contributing creator to numerous dietary and cookery publications together with BBC Good Meals. Comply with Kerry on Instagram at @kerry_torrens_nutrition_
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