In juices, salads, main dishes, or desserts, mango lends itself to every culinary desire. It's not only delicious; it's also packed with essential nutrients that support our daily health. Here's a closer look at its benefits and some ideas for enjoying it differently.
Mango and its benefits
A concentrate of anti-fatigue energy
Thanks to its richness in vitamin C (37 mg per 100 g, or nearly half of the recommended daily intake) and B vitamins, mango actively contributes to the fight against fatigue. It also provides magnesium and iron, two minerals essential for the formation of hemoglobin and the production of cellular energy. During periods of overwork or seasonal change, eating a portion of mango helps support the immune system and restore a natural boost.
Anticancer properties
Mangoes are notable for their high antioxidant content, including polyphenols like mangiferin and carotenoids like beta-carotene. These molecules neutralize free radicals, which are responsible for oxidative stress and cell mutation. In vitro studies suggest that certain compounds in mangoes, such as lupeol, may slow the proliferation of cancer cells, particularly in prostate cancer. While clinical research has yet to confirm these benefits, regular consumption of mangoes is already part of a preventative approach.
Cardiovascular protection
The combined action of soluble fiber—including pectin—and potassium (168 mg per 100 g) gives mangoes real benefits for heart health. Fiber helps reduce LDL cholesterol, while potassium helps regulate blood pressure and heart rate. In addition, the polyphenols in mangoes improve blood vessel flexibility and limit lipid oxidation, a key factor in the development of atherosclerosis.
Easier digestion
Choosing a ripe mango improves digestive tolerance: its moderate fiber content (around 1.7 g per 100 g) limits discomfort and prevents constipation. In addition, mango contains enzymes, such as amylases and proteases, which begin the breakdown of carbohydrates and proteins upon chewing. After a heavy meal, a warm mango compote offers a gentle solution to relieve bloating and promote transit.
Beauty of skin and hair
Rich in vitamin A in the form of beta-carotene, mango plays a key role in maintaining epithelial cells—skin, hair, and mucous membranes. Vitamin C, meanwhile, is essential for the synthesis of collagen, a protein responsible for skin elasticity. By neutralizing free radicals, mango's antioxidants also protect the skin from external aggressions and delay the appearance of wrinkles. For a natural treatment, mash a ripe mango flesh with a little honey and yogurt: this mask revitalizes and intensely hydrates.
Other little-known virtues
In addition to its anti-fatigue and anti-cancer effects, mango helps strengthen vision thanks to lutein and zeaxanthin, two ocular antioxidants. It also exerts a small prebiotic effect, nourishing good intestinal bacteria and supporting digestive flora.
How to enjoy mangoes? Vary the pleasures!
To fully enjoy mango, you can blend it into a smoothie with spinach and a hint of ginger, combine it with avocado and shrimp in a fresh salad, or make a bittersweet shallot chutney to accompany your grilled meats. Even out of season, our organic freeze-dried mangoes retain all the flavor and nutrients of the fresh fruit, ready to enhance yogurt, cereal, or snacks.
0 comments