5 Healthy Reasons You Should Add Mango to Everything From Salsas to Smoothies
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What's your favorite way to eat mango? Whether it's diced in a flavorful salsa, whirled into a smoothie, or baked under a crumble, you're smart to sneak this superfood in wherever you can. They're not only tasty and mildly tart—mangoes are a naturally sweet fruit rich in nutrients and health benefits, says Lauren Manaker, MS, RDN.
Mangoes originated in India over 5,000 years ago, and mango seeds traveled to the Middle East, Eastern Africa, and South America as early as 300 to 400 B.C.E. Today, most of the mangoes we eat in the U.S. are grown in South and Central America, Mexico, and Haiti. Though mangoes are considered a stone fruit, they're botanical cousins of cashews and pistachios (who knew?).
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Mango Health Benefits
Mangoes are loaded with fiber.
Mangoes, which are about 83 percent water, support gut health and regularity. And 1 cup of mango contains 7 percent of your daily fiber intake. That fiber helps to slow down the absorption of sugar, which can regulate your blood sugar. Individuals who consume the daily recommended amount of fiber have a lower risk of cardiovascular diseases, GERD, obesity, and hypertension.
Mangoes support your immune system.
Mangoes contain over 20 valuable nutrients, including 50 percent of your daily recommended value of vitamin C and 35 percent of your daily value of vitamin A. Vitamin C not only protects your body from oxidative stress, but it also protects your skin from sun damage. Vitamin A helps your body to fight off infections, promotes growth and development, and is anti-inflammatory, which is necessary for a strong immune response.
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Mangoes boost heart health.
There are extensive studies that show how mangiferin works for lowering cholesterol, triglycerides, and free fatty acids, as well as protecting the heart tissue. This powerful antioxidant also fights against oxidative stress, which keeps the cells healthy. The presence of fiber further increases these heart healthy benefits.
Mangoes protect your eyes.
This is because the tropical fruit contains carotenoids, which prevent eye damage. "Natural carotenoids have been shown to protect the eye from blue light damage," Manaker explains. "Two such carotenoids, lutein and zeaxanthin, are found in mangoes and, when eaten in adequate amounts, may help keep your peepers healthy—especially if you've been staring at screens more often." Sources of blue light include TV's, smartphones, and computers.
Mangoes help fight diabetes and cancer.
"Mangoes naturally contain mangiferin, an antioxidant that's been shown to have antidiabetic and anticancer properties," according to Manaker. When consumed regularly, mangiferin helps to lower plasma glucose and triglycerides, as well as improve kidney functions in diabetics. This antioxidant also helps to suppress the growth of tumors and cancer cells, and it's especially beneficial for preventing lung, colon, breast, and neuronal cancers.
Easy and Delicious Mango Recipes
Mango-Turmeric Smoothie
One sip of this creamy and vibrant smoothie will transport you to a tropical paradise. Even better, it's so much healthier than it tastes.
Tropical Instant Oatmeal Mix
Shake up your usual morning oats with the bright, warm flavors of mango and coconut. Packed with nuts, seeds, and fruit, it's a healthy bowl of superfoods that tastes like a treat.
Tropical Fruit Salad
Introducing the sunniest, most stunning salad you'll ever serve! Diced kiwi, mango, papaya are topped with flaked coconut for a divine summer side.
Mango Pound Cake
A not-too-sweet loaf that folds in fresh chopped mango, while a blend of coconut oil and melted butter makes for a perfectly moist texture. Not only does coconut oil add delicious tropical flavor, it draws out the floral notes of mango.
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