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The Importance of Mangoes

Jun 28, 2011 | By Lori A. Selke
The Importance of Mangoes
Photo Credit Brand X Pictures/Brand X Pictures/Getty Images

It's been said that mangoes are the most commonly eaten fresh fruit worldwide, notes the USDA. They are grown throughout Asia as well as in Central and South America and the Caribbean. Most of the mangoes in the United States come from Mexico; Hawaii is also a major producer. Mangoes are usually eaten raw, with the peel and flat fibrous pit discarded. You can also puree them and incorporate them into smoothies, baked goods and desserts. Eating mangoes regularly is one of the easiest ways to add a plethora of important nutrients to your diet.

Fiber

Mangoes are high in fiber, with one cup of sliced mango providing 3 g or about 12 percent of the daily value for fiber, based on a 2,000-calorie diet. Most of the fiber in mangoes is in the soluble form. Soluble fiber aids digestion, help prevents constipation and may help lower your cholesterol. Lower cholesterol, in turn, helps prevent the onset of heart disease.

Vitamin C

Mangoes are a rich source of vitamin C. A 1-cup serving of sliced mango provides 100 percent of the daily value for this important nutrient. Vitamin C aids in the growth and repair of various tissues in the body, especially blood vessels and wounds. Vitamin C is also an antioxidant.

Vitamin A

Vitamin A, another antioxidant, is also plentiful in mangoes. One cup of sliced mango provides 35 percent of the daily value for this nutrient. In addition to eliminating free radicals from the body before they can damage tissues, vitamin A is important in maintaining good eyesight, according to MayoClinic.com. Its antioxidant properties may also help prevent some of the effects of aging, although data is currently inconclusive on this point.

Considerations

Mangoes produce a toxin in their peel and sap that is similar to toxins in poison ivy and poison oak. It can cause a contact dermatitis reaction, especially to lips, palate, gums and tongue. These areas may become tingly, swollen, itchy and even blistered. If you've had a previous reaction to poison ivy or poison oak, you may be particularly susceptible to this reaction.

References

Article reviewed by Mia Paul Last updated on: Jun 28, 2011

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