fresh mangoes

The health benefits of mango

There’s a reason this juicy plant is nicknamed the “king of the fruits”! Native to balmy countries in South East Asia, mangos are a seriously delicious treat which can be eaten on their own, mixed into smoothies, puréed for desserts or tossed into some yoghurt.

Taste aside, mangos are also brilliant sources of various nutrients AND they count towards one of your five a day of fruit and veg! Keen to know a bit more about mangos and their many benefits? Read on…

So, what are the main health benefits of mangos?

  1. They’re high in fibre

Mangos are a great source of fibre, a substance that’s essential for healthy digestion. 150g of the fruit contains almost 3g of fibre, which is equivalent to 10% of an adult’s recommended daily intake.1 Mango additionally contains amylases, a type of digestive enzyme which helps the body break down big molecules of food so they can be more easily digested.
  1. They’re rich in essential vitamins

Mango is rich in a whole string of health-boosting nutrients, including:2

  • Vitamin A – this supports your immune system and boosts eye health

  • Vitamin C – also strengthens your immunity, plus it assists with wound healing

  • Potassium – helps keep the heart muscle pumping and controls the balance of liquids in the body

  • Seleniumthis mineral helps limit damage to the cells and makes sure the immune system works efficiently
  1. They contain lots of polyphenols

Mangos contain lots of polyphenols; compounds packed with antioxidants which may aid your body in eliminating free radicals.Free radicals can cause oxidative damage your body’s cells and could increase the risk of you developing ill-health.

How to choose the best mangos

Choosing prime mangos can be a bit of an art. Next time you’re in the supermarket and selecting one of these delectable fruits, make sure you:4

  • Squeeze it gently. If you want a mango that’s ripe to eat, it should be a little bit soft. If it feels very squidgy, it’s likely over ripe.

  • Smell the stem. Mangos which are ripe or nearing ripeness will smell slightly sweet at the stem.

  • Ignore the colour. Unlike many other fruits, the hue of your mango isn’t necessarily a good indicator of its ripeness.

Top tip: once you get your mango home, keep it out of the fridge until it’s completely ripe.

Should anyone avoid eating mangos?

If you have a known allergy to mango, it’s best to steer clear of them. If not, you should have no issues adding them into your diet. Just make sure you eat mango in a controlled amount – too much of any food can have negative effects.

Want more advice on nutrition and wellbeing? Check out the informative articles and inspiring recipes over on The Health Hub.

Last updated: 23 June 2020

Sources
  1. https://www.healthline.com/nutrition/mango#digestion
  2. https://www.nhs.uk/conditions/vitamins-and-minerals/others/
  3. https://www.healthline.com/nutrition/mango#antioxidants
  4. https://www.mango.org/how-to-choose-a-mango/
FoodFood & DrinkNutrition