Mango is currently the season’s fruit and is being sold on every street in rural and urban areas across Nigeria. It is a tropical tree fruit that has been enjoyed for its sweet, bright flavour for centuries.
Mango is a nutritious tropical fruit that is low in calories and is a good source of vitamin A, fibre, and an excellent source of vitamin C.
More recently, research has uncovered the fruit’s added benefits in the form of key nutrients that help people fight disease, maintain a healthy weight, and even ward off some signs of aging. Like peaches and cherries, mango is known as a stone fruit because of its centre pit, which is easily recognizable because of its large size and flattened oval shape.
Mango is originally from India but now grows abundantly in Mexico, South America, and parts of Florida and California. According to the U.S. Department of Agriculture (USDA), one cup of chopped mango contains 99 calories, 1.4 gram (g) of protein, 0.6 g of fat, 24.8 g of carbs, 2.6 g of fibre, 22.6 g of sugars, 89 micrograms (mcg) vitamin A, 7 mcg vitamin K60 milligram (mg) vitamin C, 277 mg potassium.
Potential health benefits of Mango?
Research on mango has revealed that it may offer several nutritional perks, including:
- Bolstered immunity “Mango is high in immune-boosting vitamin C,” says Nicole Stefanow, RDN, a culinary registered dietitian in the New York City area. A one-cup serving provides two-thirds of the vitamin C you need in a day. Vitamin C plays an important role in the body’s healing process. It helps your body form blood vessels, cartilage, muscle, and collagen in bones.
- Protection from free radical damage Free radicals are compounds that are associated with many chronic diseases and aging in general. High levels of antioxidants, including beta-carotene and vitamin C in mangoes, help safeguard cells from free radical damage.
- Improved digestive health One cup of mango contains about three g of fibre, which is roughly 10 percent of what you need in a day. Dietary fibre has long been recognized as crucial to digestive health. Additionally, mango specifically was found to significantly improve constipation, including stool frequency and consistency. Consuming mango may increase the healthy fatty acids and gastric secretions that aid digestion.
- Cancer prevention Research has found that carotenoid-containing fruits and vegetables, which include mangoes, may help reduce the risk of colon cancer. According to a 2013 study and research from 2015 involving mice indicated that micronutrients in mangoes may help shrink breast cancer cells. The study found that dietary mango decreased tumour size and suppressed cancer growth factors. (Of course, more research is needed in humans.)
- Better sleep Mango contains vitamin B6, “which is responsible for producing serotonin, a chemical that helps with sleep and regulates our mood,” says Laura M. Ali, RDN, a culinary registered dietitian based in Pittsburgh. Three-quarters of a cup of mango typically provides eight percent of your daily B6 needs.
- Help with inflammatory diseases Many nutrients in it, including antioxidants and vitamin C, have anti-inflammatory effects, says Ali. She notes that people with arthritis and other inflammatory conditions may benefit from mango consumption.
- Smoother skin post-menopausal women who ate a half cup of Ataulfo mangoes (sometimes called “champagne mangoes”) four times a week saw a 23 percent decline in deep wrinkles after two months, according to a study published in 2020. (The study was supported by the Mango Board and conducted by researchers at the University of California in Davis.) Study participants saw a 20 percent decrease after four months.
- Improved cardiovascular and gut health Eating two cups of this fruit a day benefited systolic blood pressure among healthy post-menopausal women, according to research from 2018. This is likely because of the polyphenols (such as mangiferin, quercetin, gallotannins, and gallic acid) that the fruit contains, the study authors theorized.
However, there are some disadvantages to taking too much of the fruit which include:
- It can cause diarrhea: Mango is rich in fibre and if you eat more than required, it will cause diarrhea.
- Sugar levels: Mango is high in sugar and eating plenty of it can contribute to weight gain and can even affect diabetic people with too much sugar.
- Arthritis patient: If you have arthritis, you should consume small amounts of mango. Diabetes patients should also take controlled portions of this fruit.
- Digestion issues: If you consume a lot of raw mango, you may have digestion problems and other side effects.
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How to select and store mango
Even though mango can’t be found on the streets all the time, it can, however, be found at the grocery store year-round.
In selecting mangoes, choose those that have a nice balance between firmness and softness. Ripe mangoes look more yellow and reddish; if you buy ripped ones, put them in the refrigerator. If you choose unripped ones, leave them at room temperature.
To extend the shelf life of ripe mangoes, consider freezing them. You can dice some up and put them in a ziplock bag, and you’ll have a supply at the ready when you’re making smoothies.
