Medically reviewed by Dr Chandril Chugh,
Renowned Neurologist and American Trained Specialist
Summer has arrived, and one of the most luscious and favorite fruits in the market is mangoes. Mangoes are popularly known as the king of fruits. Apart from being a delight to your taste buds, they are a rich in nutrients with a host of health benefits. This blog looks at the myriad of benefits of including mangoes in your diet. We will also recommend the best ways to consume mangoes this summer and how to still enjoy them even if you are diabetic.
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Nutrient Profile in Mangoes
Mangoes are not just delicious; they are a powerhouse of nutrition. Here are some of their health benefits listed below:
Packed with Vitamins as Well as Minerals
- Vitamin C: Mangoes are an amazing source of vitamin C, which boosts immunity, helps in the absorption of iron in food, and has an important role in skin health.
- Vitamin A: It is an important vitamin for good vision, skin health, and immunity. Mangoes are a good source of beta-carotene, which the body converts into vitamin A.
- Folate: It provides folate a nutrient with an important role in cell growth and DNA repair. Out of all the benefits, this one, in particular, is important for pregnant women for the healthy growth of their baby.
- Potassium: A mineral that gives fluid balance, muscle contractions, and nerve signals. It is quite important to manage blood pressure levels in healthy boundaries.
High in Antioxidants
Mangoes are full of mangiferin, quercetin, and beta-carotene. It helps protect your body from harmful molecules known as free radicals. All this helps in the lessening of oxidative stress within the body, which might further cause heart diseases and cancer.
Good for Digestion
Mangoes contain enzymes like amylase, which helps in breaking down complex carbohydrates into sugars. The fiber content in mangoes further enhances the process of digestion and helps in avoiding constipation.
Promotes Heart Health
The fiber, potassium, and vitamin content in mangoes all support heart health. Potassium supports healthy blood pressure, while fiber lowers cholesterol levels, which thereby reduces the risk of heart disease.
Delightful Ideas of Serving Mangoes in Summers
Mangoes can be a truly versatile fruit, and one can enjoy it in numerous ways. The following are some delightful ideas one can enjoy their mangoes on those hot summer days:
Ripe and Fresh
The easiest way to enjoy this delicious juicy and sweet fruit is by just peeling and slicing a ripe mango to delight in the sweet and juicy flesh.
Mango Smoothie
Mix chunks of mango with yogurt, a splash of milk or your favorite milk alternative, and ice cubes to make a healthy and refreshing smoothie. You could also add other fruits like bananas or berries.
Mango Salads
Add a few mango slices to your summer salads for a sweet touch. Mango combines well with greens, avocados, red onions and a light vinaigrette dressing.
Mango Salsa
You can make a colorful mango salsa by mixing diced mango, red bell pepper, red onion, cilantro, lime juice and a little salt. You can enjoy it with tortilla chips as a dip or with grilled chicken or fish.
Mango Sorbet
Puree mangoes and freeze them to have a wonderful sorbet. You can enjoy this healthy dessert without the addition of extra sugars.
Mangoes and Diabetes
If you have diabetes, you may be concerned with the sugar content in mangoes, but studies show that: While mangoes contain natural sugars, they should still be moderated when it comes to a balanced diet.
How to Eat Mangoes for Type 2 Diabetics
Serve With Portion Control: Serving half a cup of mango slices per serving should be a controlled portion for the level of carbohydrate they contain around in general. This serving amount has about 15 grams of carbohydrates, which are manageable in a diabetic diet.
Pair With Protein: Try combining mangoes with a source of protein, such as nuts or Greek yogurt, to balance your blood sugar level.
Monitor Blood Sugar: Always keep a check on your blood glucose levels after you eat the mangoes so that it helps in determining the portion size that serves for your diabetes management.
Health Benefits of Eating Mangoes
Anti-inflammatory
While mangoes contain mangiferin, the compound helps in bringing down inflammation in the body. It further helps with inflammation in joints and conditions like arthritis.
Eye Health
The part of mango that is help in vitamin A and beta-carotene contributes directly to eye health and also with the protection against night blindness and dry eyes.
Skin Glow
Collagen, made by Vitamin C in mangoes, is essential in keeping the skin firm and healthy. Eat mangoes to maintain the health glow on your skin.
Boosts Immune System
The vitamins A, C, and E and antioxidants give mangoes a nutritional upper hand in boosting your immunity and helping your body fight against infections.
Conclusion
Mangoes are far more than a delicious summer fruit; they represent a power pack of nutrition and health benefits of mangoes. Whether you like to consume them fresh or in the form of smoothies, salads, or sorbet, mangoes can add a burst of flavor and nutrients. Diabetes can also have mangoes without any hindrance and avail the benefit that mangoes have. So, do not shy away, indulge in this tropical delight, and let mangoes help change the health and wellness of you this summer.