From immune-boosting nutrients to cancer-fighting properties, mangoes are a must.
Here, mango’s nutrition, health benefits, and beyond.
If you aren’t eating mangoes on the regular, you’re totally missing out.
Photo: Juj Winn/Getty
And for a good reason too mangoes are teeming withvitamins and minerals, along with fiber to boot.
Here are the health benefits of mango, along with ways to use mango in your food and drinks.
What Is a Mango?
Mangos are technically a stone fruit (yes, likepeaches), and fun fact alert!
come from the same family as cashews,pistachios, and poison ivy.
Mango Nutrition Facts
The nutrient profile of mango is just as impressive as its yellow hue.
(Carotenoids, by the way, are plant pigments that give mango flesh its iconic yellow hue.)
The succulent fruit offers a wide range of health benefits thanks to its rich cocktail of essential nutrients.
As for insoluble fiber?
That’s the stringy stuff in mangoes that gets stuck in your teeth, notes Leininger.
Case in point: A four-week study found that eating mangoes can improve symptoms ofchronic constipationin otherwise healthy people.
Essentially, if the frequency of your bowel movements is lacking, mangoes may be your new BFF.
This can ultimately lead topremature agingand even cancer, as the damage spreads to otherhealthy cells.
But aren’t they super stocked with sugar?
“Ironabsorptionis important for red blood cell formation and its oxygen-carrying ability,” explains Byrd.
Well, if you’re allergic to nuts, you might want to steer clear of mangos too.
If you have irritable bowel syndrome or an otherwise sensitive stomach, opt for a small serving of mango.
Can’t tell if the fruit’s ready?
you might also technically eat the skin, but it’s not the best idea.
Not sure how to cut it?
Keep an eye out for the fiber content of packaged mango too.
“By overprocessing mango, you lose a lot of nutritional value,” she adds.
As for mango powder?
(Yeah, it’s a thing!)
you’re free to also add it to smoothies or juices.
Sensing a theme here?
To repeat: Consuming mango in its unaltered state is the way to go.
That said, you don’t have to stick to eating it alone.
Here are a few ideas for how to add mango to your diet:
In a salsa.
Try using diced mango to make a tropical salsa, suggests Leininger.
It also makes for a killer chip dip.
In salads.Freshly diced mango adds a delightful sweetness to salads.
Pro tip: The fruit pairs especially well with lime juice and seafood.
Together, these ingredients can add some serious beach vibes to your morning routine.
In smoothies.Fresh mango, along with pure mango juice, is incredible in smoothies.
Pair it with other tropical fruits such aspineappleand orange for a blissful mango smoothie.
Store in an air-tight container such as a mason jar, and refrigerate overnight.
In the morning, top with diced mangoes and maple syrup, then enjoy.
In fried rice.Liven up your usual fried rice with diced mangoes.
In fruit-infused water.Don’t be so quick to toss that mango pit.
Come morning, you’ll have deliciousinfused water.
Drizzle it on top of shredded beef, baked fish, or black bean tacos.
