Benefits of Mangoes
It’s summer in Australia and so there are mangoes galore! Mangoes are one of the tastiest and best fruits to eat. There are many different varieties but they are all orange-yellow or green in colour with a large oval shaped stone in the middle of the fruit. They are grown in many parts of the world including Thailand, India, Brazil, Mexico, China and Australia. The Indian culture believes that mangoes symbolise life and it is the national fruit of India.
Here is a breakdown of their nutritional content:
One cup of sliced mango contains approximately 107 calories, 28 g of carbohydrates of which 24g is sugar and 3g is fibre (which is 12% of your recommended daily amount of RDA of fibre). One banana also contains 1g protein. They are also really high in Vitamin C (76% of your RDA) and Vitamin A (25% of your RDA). They also contain smaller amounts of Vitamin E, K and B6 as well as potassium and copper.
Mangoes are also fat free, cholesterol free and sodium free. The perfect snack!
Here are 6 reasons why you should eat mangoes this summer:
There are approximately 4000 antioxidant polyphenols in the Plant Kingdom. A high number of these are found in mangoes including quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat. They work by fighting free radicals and protect against cell damage which can in turn lead to cancer. Research has also shown that mango polyphenols can actively target cancer cells such a breast and colon but do not target healthy cells.
Mangoes are high in pectin, a type of fibre which can contribute to lower cholesterol levels. Australian research has shown that mangoes decrease the inflammation that leads to high cholesterol. They are also high in potassium and low in sodium and therefore help reduce the incidence of strokes. The polyphenols also help lower the risk of cardiovascular disease.
Due to the high levels of vitamin A and C, mangoes are a great addition to the diet to support skin health. A 2013 study published in Photodermatology, Photoimmunology, and Photomedicine showed that mangoes can protect against skin damage caused by ultraviolet B rays. Mangoes can even be used on the skin to help acne sufferers, as they unclog pores.
Mangoes have a glycemic index value of low to medium (41-60). This means that they should not cause blood sugars to spike.
Research presented at Federation of American Societies for Experimental Biology (FASEB) showed that eating mangoes every day can help moderate and maybe even lower blood sugar levels.
Mangoes contain fibre which is necessary for ensuring you have a healthy digestive system. They help keep you regular and prevent digestive issues and diseases such as diverticular disease. The fibre pectin, also supports the growth of good bacteria in the gut. Scientific research has also shown that pectin has protective elements against cancers of the digestive tract.
Mangoes contain 25% of your RDA of Vitamin A. Vitamin A and bet-carotene helps support good eye health including helping with night vision and dry eyes.
The landmark age-related eye disease study showed that Vitamin A when combined with other antioxidant vitamins and minerals decreases the risk of macular degeneration.
On top of this mangoes are the perfect accompaniment to a smoothie. Mangoes freeze really well so why not buy in bulk and freeze some for your smoothies all year round?
Melanie is a Nutritionist and Wellness Coach at Eager for Life. With two science degrees from London University, a science career spanning nearly two decades and an ever increasing knowledge in the role of nutrition and complementary therapies Melanie is uniquely placed to guide you through the maze of wellness options. Sharing her personal journey from chronically fatigued to running an ultra-marathon Melanie will inspire you to get your health on track and offers a smorgasbord of options from tailored coaching sessions to vital nutritional guidance. Whatever options you choose with Melanie you will find her energy and commitment to you will leave you Eager for Life.
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