This Week: Mango!

 ​In some parts of the world, mango (Mangifera indica) is called the “king of fruits”. It’s a drupe, or stone fruit, which means that it has a large seed in the middle. Mango is native to India and Southeast Asia, and people have cultivated it for over 4,000 years. Hundreds of types of mango exist, each with its own characteristic taste, shape, size, and colour.

One of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body absorb iron, and promotes cell growth and repair. Mango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy foetal growth and development.

Another benefit of mango is that it’s low in calories. One cup (165 grams) of fresh mango contains fewer than 100 calories and has a very low calorie density, meaning that it has few calories for the volume of food it provides. In fact, most fresh fruits and vegetables tend to have a low calorie density. One study found that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal.

Still, keep in mind this may not be the case for dried mango. Just 1 cup (160 grams) of dried mango contains 510 calories, 106 grams of sugar, and a higher calorie density. Though dried mango is still rich in nutrients like vitamins, minerals, and antioxidants, it may be best to consume it in moderation due to its high calorie density and sugar content.
 
Fresh mango is relatively high in natural sugar compared with other fresh fruits, containing over 22 grams per cup (165 grams). You might think this could be worrisome for people living with metabolic conditions like diabetes, or for those who are trying to limit their sugar intake. Not much research has examined the specific relationship between fresh mango and diabetes. A 2020 study concluded that consuming fruits and vegetables high in vitamin C and carotenoids could help prevent the onset of diabetes. Mango is high in both these nutrients, so it may provide similar benefits, though more research is necessary.
 
Mango is a good source of immune-boosting nutrients. One cup (165 grams) of mango provides 10% of your daily vitamin A needs. Vitamin A is essential for a healthy immune system. Plus, 1 cup of mango provides nearly 67% of your daily vitamin C needs. This vitamin can help your body produce more disease-fighting white blood cells, help these cells work more effectively, and improve your skin’s defences. Mango also contains other nutrients that may also support immunity, including copper, folate, vitamin E and several B vitamins.
 
Mango is delicious, versatile, and easy to add to your diet. However, you might find it difficult to cut due to its tough skin and large pit.
Here’s one good method for cutting a mango:

1. With the mango skin still on, cut long vertical slices 1/4 inch (6 mm) away from the middle to separate the flesh from the pit.
2. Cut the flesh on each of these slices into a grid-like pattern without cutting the skin.
3. Scoop the cut flesh out of the skin.

Here are some ways you can enjoy mango:

• Add it to smoothies.
• Dice it and mix it into salsa.
• Toss it into a summer salad.
• Slice it and serve it along with other tropical fruits.
• Dice it and add it to quinoa salad.
• Add mango to Greek yogurt or oatmeal.
• Top burgers or seafood with grilled mango.

Keep in mind that mango is sweeter and contains more sugar than many other fruits. Moderation is key — it’s best to limit mango to about 2 cups (330 grams) per day.
 
Detriments:
Mangoes are a rich source of vitamins, fibre, and antioxidants, but consuming them in excess can lead to several unwanted effects. Let’s delve into the most common side effects of overconsumption:

• Digestive Problems: One of the most immediate issues caused by eating too many mangoes is digestive discomfort. The high fibre content can lead to bloating, gas, and even diarrhea. For those who already have sensitive digestive systems, the effects can be more severe, resulting in cramping or gastrointestinal distress. It’s important to consume mangoes in moderation to avoid these symptoms.

• Weight Gain: Despite their natural sweetness, mangoes are high in sugar. While this sugar is natural, excessive consumption can lead to weight gain, especially if the calories from mangoes aren’t balanced with physical activity. Eating large amounts of mangoes regularly may add to your overall calorie intake, making it harder to manage your weight.

• Blood Sugar Spikes: Mangoes have a high glycaemic index, meaning they can quickly raise blood sugar levels. For those with diabetes or insulin resistance, this could pose significant health risks. Consuming mangoes in moderation, especially alongside protein or fibre-rich foods, can help mitigate these spikes.