FRUITS ARE AWESOME: MANGOES
This week, we will be looking at the benefits of the favourite fruit of many, mangos.
These delicious, sweet, succulent, ancient tropical fruit bear from trees. Some of which can grow up to almost 100 feet, and have a history leading back 4,000years through lands such as India, Southeast Asia, Australia, South America and more.
Mangos are undoubtedly delicious, but the one hesitation often encountered is whether or not they are good for you. The answer is a resounding yes, with one condition. As stated by the World Health Organization, taking in any quantity above 25 grams per day will put you at risk for sugar related illnesses. The sugars in mangoes can exceed that 25 grams of sugar per day. However they are safe to eat in reasonable quantities and are very nutritiously dense and healthy for you.
Nutritional density is the holy grail of modern nutrition. Healthily we aspire to eat foods which will give us the energy required to get us through our daily activities while giving us all the micronutrients, macronutrients and fiber we need to live optimally without giving us excessive calories. Many food products are heavy on calories while light on most nutrients. However, many fruits, vegetables, lean meats and other such natural foods are nutritionally dense and taken in the right proportions can lead to the most illness free, pain free and healthy life.
So, how helpful can one mango be per day? When we think of the nutritional strength of fruits and vegetables we are looking at micronutrients, and the answer is in the name MICROnutrients. Our bodies absolutely require the vitamins and minerals but milligrams in quantity.
What is in mangos and how is it good for us?
Benefits Contains Notes
Maintain connective tissue,
including bones, blood
vessels, and skin Vitamin C Contains 100% (or more) of the recommended daily allowance of Vitamin C
Helps with bone strength Vitamin K Improved calcium absorption
May reduce the risk of vision
loss Zeaxanthin Antioxidant, filters out harmful blue light rays
Reduce the risk for prostate Beta-carotene Precursor to vitamin A
Reduce the risk of colon
cancer Beta-carotene Precursor to vitamin A
Improve blood sugar levels,
help to control the risks of
type 2 diabetes Fiber One cup of mango contains 3 grams of fiber
Healthy skin, good eyesight,
healthy mucus membranes
and immune system Beta-carotene Precursor to vitamin A
Aids in digestion and
constipation Fiber Did I mention the 3 wonderful grams of fiber per cup?
Mangoes also contribute copper, calcium, and iron to the diet as well as additional antioxidants, folate, vitamin B6, vitamin K and potassium.
It is clear that with correct portions the mango is a nutritious, amazingly healthy food choice. I have to repeat, in the correct portions, we can only win with fruit and vegetables, but with fruit in particular we have to be aware of the sugar content. When you were young and sitting eating buckets of mangoes you may have gotten away with it, but you will not get away with that forever, so temper your enjoyment and appreciation to the correct healthy portions.
