Health Benefits of Mangoes
An Excellent Source of Betacarotene, Vitamin C and Fibre
Originally from India, mangos have been around for over 4,000 years. According to legend, Buddha found peace in a mango grove. In modern day India, mangoes are considered a symbol of life.
Mangoes are one of the best sources of betacarotene, quercetin and astragalin. These are powerful antioxidants that neutralise free radicals. Free radicals can damage cells and lead to heart disease, cancer, premature aging and degenerative diseases.
Vitamin Powerhouse
One small mango provides a quarter of your recommended daily allowance for vitamin C, nearly two thirds of your daily quota for vitamin A, good amounts of vitamin E and fibre. They also contain vitamin K, phosphorus and magnesium. Mangoes are particularly rich in potassium which can help reduce the risk of high blood pressure.
Pectin Lowers Cancer Risk
Mangoes also contain pectin, a soluble dietary fibre, which has been shown to lower blood cholesterol levels. Recently, scientists at The Institute for Food Research, discovered that a fragment released from pectin binds to, and inhibits galectin 3, a protein that plays a role in all stages of cancer progression. Other population studies, including the European Prospective Investigation of Cancer, have identified a strong link between eating lots of fibre and a lower risk of cancers of the gastrointestinal tract.
Low Calorie
Mangoes are a considered a ‘high volume’ food which means you get a lot of food for a relatively small amount of calories – one mango contains around 135 calories. However, they are quite high in natural sugar with one mango containing around 30g.
Traditional Uses
In Chinese Medicine, mangoes are considered sweet and sour with a cooling energy and are known as a yin tonic. They are used to treat anaemia, bleeding gums, constipation, cough, fever, nausea, sea sickness and to help with weak digestion.
Allergies
Some people can be allergic to mangos as they are part of the Anacardiaceae family and are therefore a relative of poison ivy. They contain a substance called urushinol, a toxic resin, which can cause dermatitis. However, the peel and juice are more of a problem than the flesh.
How to Pick a Ripe One
Some varieties do not turn red, orange or yellow. If buying these green varieties, look for other signs they are ripe such as a nice sweet fragrance. They should yield nicely to a light press with the fingertip. If they are brought unripe, they can be put in a paper bag in a warm place and they will ripen in a day or two.
Mangoes are powerful antioxidants
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