Mangoes grow
in the tropical climates of Africa, Asia, the Caribbean, India and South
America.
Mangos come
in all different sizes and tastes; some are as small as an apricot or smaller
others are as large as the size of a husked coconut. Some are sweet and some are sour. Some has yellow skins, red skins, green skins
and even orange skins; but the one thing they are all share is an orangey,
yellow flesh.
These
tropical powerhouse fruits are sweet, juicy and filled with more than 20
vitamins and minerals. Mangoes are high in vitamin C and vitamin A. They are a
good source of vitamin B6 and folate as well as vitamins E and K.
This super
fruit is also high in fiber, and has Omega -3 and Omega -6 fatty acids and is a
good source of minerals such as Potassium, and copper. Another benefit of the mango
is that it is extremely low in sodium, saturated fats and cholesterol.
However, mangoes are high in sugar about 30
grams of carbohydrates (that sweet taste) which will metabolize into
approximately 7–9 teaspoons of sugar. So, anyone who struggles with diabetes
should be mindful when consuming mangoes, not to over eat as the sugar content
is high and could increase the glucose levels in the blood stream, creating an insulin
absorption deficiency or resistance.
There are
many benefits to enjoying mangoes, the combination of vitamin A with the
antioxidants Beta carotene and Zeaxanthin which supports one’s sight and slows
down natural degeneration. The vitamin A also helps to build healthy bones,
skin and hair, and the fiber in mangoes also aids in the lowering the risk of
colon cancer and aids in digestion. The Beta-Carotene also lowers the development
of asthma. There are many other health benefits to enjoy when eating a mango
since beta-carotene lowers the development of asthma and vitamin A reduces the
risk prostate and colon cancers as reported by the Harvard School of Public
Health’s Department of Nutrition. Mangoes have proven to be one of the best
colon cleansers because of the high fiber and water present in each fruit.
In a Texas
AgriLife Research of mangoes on various cancers the results were so impressive
that the researches are planning clinical trials to find even more benefits for
people who are high risk cancer individuals.
Another study
commissioned by the Mango Board indicated that mango consumption along with a
high fat diet supports reduced body fat. Reducing body fat increases loss of
inches on the body, supporting a smaller body size. The study also showed other
effects of mango in the encouraging effects from Leptin a hormone that is formed
in fat cells; this shows the amount of fat in the body. The study continued to show
that eating mangoes reduces the body fat; losing body fat may leave one to feel
and look healthier. These results may be even responsible for boosting the self-confidence
of others who are on a mission to lose weight.
Be sure to
choose firm but pliable ripe mangoes when grocery shopping. When buying
mangoes, choose some that are almost ripe and others that will ripen in a few
days so that you will always enjoy the firm juicy flesh as the week goes on;
maintaining the high levels of nutrients in each bite. Always wash mangoes before eating.
Eat your
mangoes fresh and raw and purchase organic, so that you are able to enjoy the
extra roughage the skin provides as well as the sweet, juicy orange flesh. Consuming the skin of the mango provides extra
roughage as well as the slight bitter of the skin helps to balance the
sweetness of the flesh.
