First cultivated in Southeast Asia, mangoes are now grown in several frost-free tropical and subtropical regions around the world. The “King of Fruits” can be eaten raw, juiced or incorporated in recipes that require tropical fruit, such as chutneys, curries, ice cream, yogurt, smoothies and other fruit drinks.
Clinical research demonstrates that this delicious fruit contains several important nutrients, which provide a wide range of impressive health benefits. The aromatic fruit is a rich source of vitamins, minerals and other essential substances. Key nutrients include Vitamins A, C, E and several members of the B-complex as well as natural sugars, carbohydrates and insoluble fiber. Mangoes also provide trace nutrients, including folic acid, magnesium, phosphorus, potassium, selenium and zinc. Vitamin A promotes good eyesight and boosts the immune system along with Vitamin C. 25 different carotenoids. B-complex vitamins, such as B1, B6, B9 and B12, lower stress levels and protect the cardiovascular and nervous systems. Vitamin E is a fat-soluble nutrient that reduces the incidence of Alzheimer’s disease and macular degeneration, a leading cause of age-related blindness.
Mangoes also contain antioxidant compounds that lower the risk for breast, colon and prostate cancer. Studies confirm that mangoes have a low glycemic index, which means that the fruit does not spike blood sugar and insulin levels. A single cup of raw mango has less than 100 calories and does not contain cholesterol or fat. Further studies demonstrate that mangoes contain an enzyme that breaks down proteins, which helps to soothe the digestive system. The insoluble fiber and pectin in mangoes lower cholesterol, which is a leading risk factor for heart disease. These substances also prevent digestive issues like indigestion and constipation.
While many people enjoy mangoes raw, the fruit is a popular ingredient in cuisines around the world. Mangoes are a great way to enhance the flavor of a meal or to prepare authentic ethnic dishes. This delectable super-fruit is easy to incorporate in any diet whether the goal is to lose weight or enjoy the other health benefits of mangoes. To add more mangoes to your diet, try That's it. Apple + Mango Fruit Bars. Get the health benefits of apples and mangoes in one easy to carry fruit bar!
