Superfood Profile: The Health Benefits of Mango
Dating back to India more than 5000 years ago, the mango has traveled far and wide to become a popular superfood in every grocery store. Believe it or not, the National Mango Board claims they are the most popular fruit in the world (based on how many are consumed). And we know why: they are a superfood. The health benefits of mango are numerous, almost too many to list in just one blog post. For example, did you know the mighty mango has over 20 vitamins and minerals? It’s like a natural daily vitamin in a bright orange-yellow package.
This beneficial fruit is unique in that its also entirely edible — although you likely won’t enjoy eating the seed. It’s actually considered a “stone fruit” because of that large seed, which only turns hard and fibrous when the fruit ripens. While mangoes might be a pain to peel and cut due to their strangely shaped seed, this superfood is worth all the trouble (which isn’t all that bad if you know the trick to cutting it).
Now feast your eyes on all the nutrients packed in a mango (per a 100g portion):
- Calories: 60 kcal
- Water: 83g
- Protein: 0.8g
- Fat: 0.4g
- Carbohydrates: 15g
- Fiber: 1.6g
- Calcium: 11mg
- Potassium: 168mg
- Magnesium: 10mg
- Phosphorus: 14mg
- Vitamin C: 36mg
- Vitamin A: 1082IU
- Folate: 33µg
One of the most exciting health benefits of mango concerns the immune system. Providing 35% of your recommended daily intake of Vitamin A, mangoes are a great natural source of immunity-boosting potential. Another lesser known benefit of Vitamin A is healthier skin, as it contributes to the production of stronger skin cells.
Want to prevent wrinkles and sagging skin? Eat mangoes: they can provide 100% of your recommended daily intake (RDI) for Vitamin C, which is known to improve skin health. This vitamin is also essential for the production of health white blood cells, which works in tandem with Vitamin A to create a well functioning immune system.
One of the health benefits of mangoes is something you might not be too familiar with. Mangoes have a unique antioxidant that protects heart cells. Like any antioxidant, this is a nutrient you definitely want in great quantities for their positive effects on reducing inflammation and deactivating free radicals. Eat more mango to vote yes for antioxidants, and no for body-harming free radicals.
Wonder why riper mangoes are so much sweeter? They have an enzyme called amylase that has gone to work breaking down carbohydrates into sugars. This enzyme improves digestion, making it easier for your body to break down foods and absorb nutrients.
Mangoes have just the right amount of fiber, and combined with their high water content, eating a mango a day can prevent constipation. One study even found that eating one small mango a day was more effective at helping constipation sufferers find relief than other supplements.
Those are just some of the main health benefits of mango, making it ok to be manic for mango. Get an easy, quick boost of mango goodness with a Mango Chia Bar.