Mangoes are a tropical fruit that has gained immense popularity worldwide due to its exceptional taste and nutritional value. Its vibrant yellow flesh is not only a delight to the palate but also a treasure trove of essential vitamins, nutrients, and a unique type of fiber.
Sarah Rivenburgh, a registered dietitian specializing in oncology nutrition at OhioHealth, highlights the remarkable fiber content of mangoes. They contain soluble fiber, which forms a gel in the digestive tract. This gel binds fat and cholesterol, preventing their absorption into the bloodstream and contributing to lower cholesterol levels.
In addition to its soluble fiber, mangoes are an excellent source of vitamin C, a crucial nutrient for collagen production and immune system function. They also provide significant amounts of vitamin A and vitamin E, essential for various bodily processes and maintaining good vision.
Mangoes are also rich in carotenoids, pigments that give them their vibrant color. These carotenoids, such as lutein and zeaxanthin, have been linked to improved vision health. Moreover, mangoes are a rich source of antioxidants, particularly mangiferin, which has been suggested to have anti-cancer properties.
Dietitian Samantha Cassetty includes mangoes on her list of recommended foods due to their carotenoid content, which provides numerous health benefits. Kevin Bacon, a renowned actor, is also a fan and incorporates mangoes into his daily routine. One cup of sliced mango offers an array of nutrients, including calcium, iron, copper, magnesium, potassium, folate, and lycopene.
The high fiber content of mangoes not only contributes to digestive health but also helps manage blood sugar levels and promotes a feeling of fullness, aiding in weight management. It also lowers the risk of chronic diseases such as diabetes, cancer, and heart disease.
Women who consume a fiber-rich diet, including mangoes, may have a reduced risk of breast cancer, as suggested by a 2020 study. Moreover, carotenoid-rich fruits and vegetables like mangoes have been associated with a lower risk of breast cancer, according to research published in The American Journal of Clinical Nutrition.
Fresh mangoes offer versatility in consumption. They can be enjoyed on their own, added to salsas, or incorporated into yogurt parfaits. Cooking with mangoes can enhance the bioavailability of carotenoids, aiding in their absorption by the body.
If you prefer dried mangoes, be sure to check the ingredients list to avoid added sugar. The key, as Rivenburgh emphasizes, is to consume mangoes in the way that encourages you to eat more of this nutritious fruit.
The exceptional nutritional profile of mangoes, including soluble fiber, vitamins, and antioxidants, makes them a true nutritional hero. By incorporating mangoes into your diet, you can reap the numerous health benefits they offer, promoting overall well-being and reducing the risk of chronic diseases.
