What Are Mangoes?
A mango is a tropical fruit known for its sweet, juicy flesh and distinctive flavor. There are hundreds of varieties around the world, each having its own texture, flavor, size, color, and harvest season. Mangoes are nutrient-dense and offer significant health benefits. They are easy to add to your diet in lots of delicious ways.
What Is The Nutritional Profile of Mangoes?
- Vitamin C, A (beta-carotene), E, K, B9 (Folate), B6
- Minerals: Potassium, Magnesium, Copper, Calcium, Iron
- Antioxidants: Beta-carotene, Lutein, Zeaxanthin, Mangiferin, Vitamin C
How Do Mangoes Benefit Anti-Aging?
- Supports eye health: Mangoes contain vitamin A, lutein, and zeaxanthin—nutrients that protect the retina and reduce the risk of age-related macular degeneration (AMD) and cataracts.
- May support brain function: Vitamin B6, vitamin C, and antioxidants in mangoes support cognitive function, neurotransmitter production, and protect against inflammation-related brain aging. Mangiferin has shown neuroprotective effects in early research.
- Collagen production and skin health: Vitamin C in mangoes is essential for collagen synthesis, which helps maintain skin elasticity, firmness, and hydration.
- Antioxidants also help reduce fine lines, wrinkles, and age spots by minimizing UV damage and oxidative stress.
- Heart health support: Small amounts of vitamin K, magnesium, and vitamin C contribute to bone strength and reduce fracture risk as we age.
- Vitamin K also supports calcium binding in bones, important for preventing osteoporosis.
- Improves digestive health: Mangoes provide soluble and insoluble fiber, which helps maintain regular bowel movements and gut microbiome balance—both crucial for healthy aging. They also contain digestive enzymes (like amylases) that aid in carbohydrate breakdown, easing digestion as enzyme production naturally declines with age.
- Anti-inflammatory: Chronic low-grade inflammation (“inflammaging”) is a key driver of age-related disease. Mangoes contain mangiferin, polyphenols, and vitamin C, which help reduce inflammation throughout the body.
How Many Ways Can You Eat Mangoes?
Mangoes can be eaten in many delicious ways: raw, cooked, blended, or dried. How they’re eaten often depends on the ripeness, variety, and cultural traditions. Here’s a complete look at how mangoes are eaten.
- Fresh, raw and ripe
- Smoothies and juices
- Salads
- Mango with sticky rice
- Salsas and chutneys
- Sorbet, puddings, cheesecake or parfaits
- Dried mango trail mix
Irene Pastore Fitness.com 