Mangoes are tropical fruits known for their bright orange color, juicy texture and sweet taste. They can help you meet the daily recommended minimum of 4.5 cups of fruits and vegetables, which most Americans lack. For nutritional wellness and protection from chronic diseases, the Dietary Guidelines for Americans recommends incorporating a variety of types and colors of fruits and vegetables into your eating routine. Emphasizing particularly nutritious fruits, such as mangoes, might provide exceptional benefits.
Lower Triglycerides
Triglycerides are a type of fat in your bloodstream that your body uses for energy. If your triglyceride levels become excessive, you stand at high risk for serious conditions, such as heart disease. In a study published in "Food Research International" in June 2011, researchers examined the effects of 200 g of whole or fresh-cut mango on the blood health of 30 adults, ages 20 to 50, for 30 days. By the study's end, both groups demonstrated similar, significant reductions in triglyceride levels. Researchers concluded that adding mango, whether whole or cut, to a generally healthy diet could help manage high triglyceride levels.
Fiber
Fiber is an indigestible form of carbohydrate that promotes digestive function, appetite control and positive cholesterol levels. One mango provides 3.7 g of fiber, or nearly a quarter of women's minimum daily recommended intake, or RDI, of 20 g. Men should aim for at least 30 g of fiber per day, according to the Harvard School of Public Health, and most Americans consume around 15 g per day. To increase your fiber intake, snack on mangoes instead of low-fiber foods, such as pretzels, potato chips or ice cream, and add sliced or cubed mango to breakfast cereals, smoothies and salads.
Immune Function
Mangoes contain more than 20 vitamins and minerals, according to the National Mango Board, including antioxidants. One cup of mango supplies 100 percent of adults' recommended daily intake of the antioxidant vitamin C, which boosts immune function, increasing your body's ability to heal from and resist infections and disease. One cup of mango also provides 35 percent of adults' RDI of vitamin A in the form of the antioxidant beta-carotene. Vitamin A helps regulate your immune system and promotes healthy eye, skin, urinary tract and intestinal tract linings.
Healthy Weight
Unlike added sugars -- such as the high-fructose corn syrup and cane sugar that contribute to overeating, weight gain, poor nutrient intake and blood sugar imbalances in many Americans' diets -- naturally-sweet mangoes might help you reach and maintain your weight goals. Because fruits are low in energy density, according to the Centers for Disease Control and Prevention, meaning they contain fewer calories-per-serving than denser foods, you can eat more volume while staying within your caloric needs. For example, one cup of mango provides 100 calories. A cup of standard low-fat frozen yogurt provides 400 calories. The rich fiber and water content of mangoes might also promote fullness. For best potential results, replace processed snack foods and sugary desserts with fresh or frozen, unsweetened mango routinely.
References
- U.S. Department of Health and Human Services; "Dietary Guidelines for Americans"; 2010
- "Food Research International"; "Influence of Whole and Fresh-Cut Mango Intake on plasma lipids and Antioxidant Capacity of Healthy Adults"; Maribel Robles-Sánchez et al; June 2011
- USDA National Nutrient Database for Standard Reference: Fiber Content of Selected Foods
- Harvard School of Public Health: Fiber -- Start Roughing It
- Centers for Disease Control And Prevention: Can Fruits and Vegetables Help People to Manage their Weight?
- University of Arizona: Calcium and Calorie Content of Selected Foods
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