Health Benefits of Mangoes


Mangoes, Mangifera sp., originating from Southeast Asia, have been considered the most widely consumed fruit in the world. With over 20 vitamins and minerals, mangoes have also been called a true superfood.

Nutrition Facts

Who wants their food to fight cancer, alkalize the body, decrease risk of macular degeneration, aid in weight loss, regulate blood sugar, aid in digestion, and clean your skin? If you do then take a good look at the mango.

We have been absolutely loving mangoes. It is mango season in Costa Rica and we just can not get enough! Mango in our green smoothies, of course, in our salsa, in our hot sauces, in our oatmeal – you name it!

mango harvest

Nutrition Breakdown

One cup, 165g, of sliced mango contains 60-100 calories, 1 gram protein, 0.5 grams fat, 25 grams of carbohydrate (3 grams of fiber), 100% of the daily recommendation of vitamin C, 35% vitamin A, 10% of vitamin B-6, and 20% folate.

Additionally, Mangoes also contain Vitamix K, Calcium, Potassium, Copper, Manganese, Magnesium, Zinc, and Iron as well as powerful antioxidants such as lutein zeaxanthin and beta-carotene.

Numerous phytochemicals are also present in mango peel and pulp, such as the triterpene, lupeol, and a unique xanthonoid called mangiferin.

Possible Health Benefits of eating mangoes

Fights cancer
The bounty of antioxidants such as astragalin, fisetin, gallic acid, isoquercitrin, methylgallat, and quercetin found in mango help protect the body against breast, prostate, colon, and leukemia cancers.

Weight loss Aid
With its plethora of vitamins and nutrients, Mango helps the body and mind feel fuller. Additionally, the fiber boosts digestive function thereby burning additional calories.

Assists in managing cholesterol
The high level of Vitamix C, fiber, and pectin contained in mangoes help to lower serum cholesterol levels. Also being a rich source of potassium mango contributes to healthy blood pressure and heart rate.

Strengthens your immune System
The combination of Vitamin A, Vitamin C and the 25 different kinds of carotenoids contained in mango feeds your immune system.

Alkalizes the body
Mango is rich in tartaric acid, malic acid, and traces of citric acid that assist in helping to maintain the alkali reserve of the body.

Aids in the prevention of Macular Degeneration
The antioxidant zeaxanthin filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.

Healthy Skin and Hair
Mangoes are also great for your skin and hair because of the vitamin A they contain, a nutrient required for sebum production that keeps hair and skin moisturized as well as aiding the growth of all body soft tissue.

– Banana Mango Delight Smoothie Recipe-

1 banana
1 1/2 cup mango
1 cup Spinach
4 small Kale leaves (stems removed)
~ 1 1/2 cup water

Blend and Enjoy!


How do you enjoy your Mangoes?

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