Mangoes are not only delicious – they’re extremely healthy as well. In this article you’ll not only discover the nutritional health benefits of mangoes, but you’ll also discover what new research has revealed as well as few helpful tips. As you’ll soon discover, a mango a day is what you need to keep the doctor away.
The Nutritional Facts
An average-sized mango contains:
1 gram of fat
4 mg of sodium
35 grams of carbohydrates
4 grams of fiber
31 grams of sugar
1 gram of protein
The following nutritional information is based on daily percentages, according to a 2,000 calorie a day diet.
Vitamin A 32%
Vitamin C 96%
Pantothenic Acid 3%
Vitamin B6 14%
It’s easy to see that mangoes are nature’s multivitamin. They are high in fiber, while still being low in calories. Best of all, they’re almost fat free and contain a large percentage of Vitamin C. Of course, these aren’t the only health benefits related to mangoes.
Mangoes are indeed a healthy option. They are a great choice nutritionally, but they’re also a great choice when it comes to your well-being. First of all, mangoes are high in antioxidants. Antioxidants keep bodies healthy by stabilizing free radicals. A diet without antioxidants can result in damaged cells. Of course, it’s also important to once again note the high level of fiber found in mangoes. Fiber promotes regularity, which can help prevent weight gain and high cholesterol. The high level of potassium also makes mangoes perfect for women. Not only does potassium keep your heart healthy, but it also helps prevent osteoporosis. Research has even shown that mangoes can help fight diabetes. Last, but certainly not least, mangoes contain enzymes that help sooth upset stomachs. Mangoes are one medicine children will love taking when their stomachs are upset.
Recent research has shown that mango peel powder can be incorporated into baked goods. Not only would this be a great use for the mango byproduct, but it would also be a great way to sneak more fiber into a child’s diet. Researchers have attempted adding as much as 20 percent of fiber to baked goods using this method, but say that 10 percent offers the best flavor.
Storage and Ripening Tips
Mangoes will last for one to two weeks when stored at 55 degrees F. For this reason, it’s best to store them on your kitchen counter or table. You will also notice that mangoes will continue to ripen at this temperature, which is wonderful if you have trouble finding perfectly ripe fruit. Should you need to accelerate the process you can always place mangoes in a paper bag. The ethylene gas given off the fruit will actually help in the ripening process.
Adding More Mangoes to Your Diet
Mangoes are such a versatile fruit that they can easily be added to sweet and savory dishes. This makes it easy to eat more mangoes without tiring of the same old tastes. The following ideas are easy and delicious.
A wonderful way to spice up the flavor of chicken or lamb is to serve it with a mango salsa. To make a mango salsa, combine mango, onion and a small portion of fresh pepper. The type of pepper is completely up to you and your taste buds. For the best flavor, combine the ingredients and refrigerate overnight.
Mangoes also taste wonderful in rice. Lamb served over a bed of rice with mango and nuts would be delicious and refreshing. If you like, you can even use dried mango, which will plump up as the rice cooks.
If you want a quick dessert, you can combine your favorite flavor of yogurt with slices of mango and chopped nuts. Should you want a dessert that takes more time to prepare, mango would also be the perfect addition in rice pudding.
Whether the dish is sweet or savory, mangoes are a wonderful source of nutrients.