Who doesn’t love a good mango? They’re nature’s candy.
On a recent work trip to Maui, I was reading a journal article about mangos helping wrinkles. I was aware of other health benefits, but wrinkles was news to me. Naturally, mangos were plentiful at the local markets, so I thought it's time to highlight mangos for all of you.
While mangos contain over 20 different vitamins and minerals, they are rich in carotenoids, especially beta-carotene, and vitamin C. Ataulfo mangos, in particular, are four times richer in beta carotene than your typical mango. Note that the more yellow mangos contain a higher carotenoid content whereas the red types provide a greater source of anthocyanin content. Color, as you may know, is a key indicator of phytochemical content. Additionally, mangos are the primary source of the polyphenol mangiferin and also contain other essential bioactive compounds, including quercetin, catechins (i.e., gallic acid), and kaempferol.
Mangos help wrinkles. Who knew?!
An antioxidant and immune booster, vitamin C helps protect body tissues from damage. Vitamin C is key for collagen regeneration, and thus, skin health. Deficiencies in vitamin A and C, in fact, can lead to an undesirable thickening of the skin. What about wrinkles? Balance may be the key. Women who consumed ½ cup of fresh-frozen Ataulfo mangos four times/week for 16 weeks reported a significant decrease in deep facial wrinkles. On the flip side, women who consumed 1.5 cups in the same pattern had an increase in wrinkles. Why is that? Likely, the natural sugar content, disrupted the integrity of the subcutaneous tissue that supports the skin. The polyphenol mangiferin may also be responsible for mangos protective effects on skin health.
Cancer Protection
High concentrations of β-carotene and other phytochemicals, including mangiferin, in mangoes have been shown to help prevent leukemia and progression of prostate, breast, ovarian, and colon cancers. Mangiferin has been shown to target multiple pathways; these targets can potentially mediate the chemopreventive and therapeutic effects of mangiferin by inhibiting the initiation, promotion, and metastasis of cancer.
Gut Health
Mango polyphenols can favorably modulate gut bacteria associated with the production of bioactive gallotannin metabolites including Lactobacillus plantarum. End result? Intestinal health benefits. Furthermore, gallic acid has been shown to exert inhibitory effects against pathogenic bacteria in the intestinal tract. All in all, mango polyphenols and their fiber help to lower intestinal inflammation. And the dietary fiber in mangos help to produce protective short-chain fatty acids (SCFA), the key fuel for the cells in the colon.
Recipes
Mangos are delicious as a stand alone fruit and dessert. You can also add them to a variety of foods or incorporate into a recipe, like one of these below:
Mango, Arugula & Beet Salad
This salad has beautiful color with dark green, red/purple, & yellow/orange hues. I found the flavor enticing, combining the peppery arugula with the sweet mango, and the touch of the coconut added another delicious element.
Recipe adapted from Amie Valpone, The Healthy Apple
Ingredients:
2 cups arugula
1 large mango, peeled and diced
4 small beets, roasted, peeled and diced
3 tablespoons walnuts
1 tablespoon toasted coconut flakes
2 tablespoons almond, avocado, or extra-virgin olive oil
Juice of 1 large lemon
Sea salt and pepper, to taste
Directions:
Combine arugula, mango, beets, walnuts, and coconut flakes in a large bowl.
Whisk oil, lemon juice, sea salt and pepper in a small bowl.
Drizzle dressing over the salad and toss to coat. You may serve immediately and enjoy!
Banana Mango Sorbet
This deceptively rich-tasting sorbet can be whipped together in 5-10 minutes. With no added sugar, it's a delicious & healthy treat.
Ingredients:
2 medium frozen bananas, peeled, each cut into 3-4 pieces
Juice of 1 lime (about 2 tablespoons)
8 ounces frozen mango chunks
1 cup coconut milk (or other non-dairy option)
1 teaspoon pure vanilla extract
Optional: 10 drops 100% monk fruit extract
Directions:
Juice the lime and place juice in a small, deep non-metallic bowl.
Peel the ripe bananas and cut each into 3-4 pieces and place the bananas in the lime juice; stir to coat them. Discard any extra lime juice in the bottom of the bowl.
Freeze the bananas overnight.
Shortly before serving, blend the bananas, mango, 100% monk fruit, vanilla, and about 1/3 cup of the milk. Process in a food processor or strong blender until smooth, adding the rest of the milk gradually. You will need to stop the processor/blender occasionally to break up the chunks and to be sure all is getting blended together. You may be tempted to add more milk; note that may result more in a smoothie vs sorbet consistency.
Mango Avocado Salsa
A simple, delicious salsa to top fish!
Recipe adapted from allrecipes
Ingredients:
1 mango, peeled, seeded, & chopped
¼ cup red bell pepper, finely chopped
1 green onion or 2 tablespoons red onion, chopped
1 jalapeño pepper, finely chopped
2 tablespoons cilantro, chopped
2 tablespoons lime juice
1 tablespoon lemon juice
1 avocado, chopped
Directions:
Place all ingredients in a medium bowl; mix well to combine.
Cover and let sit at least 30 minutes prior to serving.
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School is back in session and summer is winding down. I'm going to enjoy our longer days of sunlight while we have them.
In health,
Natalie