Mangos are not only tasty, but they are also very healthy. The unique fragrance, flavor, and nutritional benefits of this super fruit make it a popular choice among fruit lovers, who call mango the ‘king of fruits’. Mangos are good to eat as they are and they can also be used as an ingredient of many types of beverages, dessert even facial masks.

Nutritional Values of Mango

Amount Per Serving (225 g) 105 Calories	% Daily Value
Vitamin C	76
Vitamin A	25
B Vitamins	11
Probiotic Fiber	9
Copper	9
Potassium	7
Magnesium	4

Benefits of Mango

1. Fights Cancer

Research shows that mango contains antioxidant compounds, which help protect against leukemia and cancers of the breast, colon, and prostate. These include quercetin, astragalin, isoquercitrin, fisetin, methyl gallate, gallic acid, and other enzymes.

2. Reduces Cholesterol

Mangos contain high levels of pectin, vitamin C, and fiber, which help reduce serum cholesterol levels, especially LDL (bad) cholesterol.

3. Controls Diabetes

The juice from boiled mango leaves is used as a home remedy to help reduce insulin levels in the blood. Eating mango fruit does not cause spikes in blood sugar levels because it has a low glycemic index.

4. Prevents Heat Stroke

Green mango juice with water and sweetener helps cool down the body during summer, thus preventing heat stroke.

5. Maintains Alkali

Mangos contain tartaric, malic, and citric acids, which help maintain the body’s alkali reserve.

6. Boosts Immune System

Mangos contain generous amounts of vitamins A and C, plus various kinds of carotenoids or antioxidants, which keep the immune system strong.

7. Benefits Skin

Mangos are rich in beta-carotene, which is converted to vitamin A, a nutrient that helps prevent dull skin and acne. The fruit can also be used externally on the skin to eliminate pimples and clear up clogged pores.

8. Protects Eyes

A cup of mangoes provides 25% of the daily value of vitamin A, which prevents dry eyes and night blindness and promotes good eyesight.

9. Improves Sex Drive

Mangos may help improve one’s sex drive because of its rich vitamin E content.

Cautions of Eating Mango

• Mangos, especially the green ones, contain anacardic acid, which can cause a reaction similar to latex allergy.
• Mango peel and mango sap contain a chemical called urushiol, which is found in poison sumac and poison ivy, which can cause allergic reactions in susceptible people.
• Some dealers use calcium carbide to make mangos ripen faster. However, this substance can cause health problems, so before eating inorganic mangos, wash them well before consuming.

Recipes for Mango

1. Mango Salsa Recipe

Ingredients

• 1 ripe mango, peeled, pitted, diced (makes about 1 ½ cup)
• 1 small cucumber, peeled, diced (makes about 1 cup)
• 1/2 finely chopped medium red onion
• 1 Jalapeño chili, minced
• 3 tbsp chopped fresh cilantro leaves
• ½ cup diced red bell pepper
• ½ cup diced jicama
• 3 tbsp lime juice
• Salt
• Pepper

Instructions

• Combine ingredients in a large bowl.
• Season with salt and pepper to taste.

Here is a video to teach you how to make mango salsa.

2. Morning Mango Smoothie

Ingredients

• 2 ripe mangoes, peeled and cubed
• 1 banana, peeled, cut into chunks
• 1 cup milk (250 mL)
• 1 cup vanilla yogurt (250 mL)
• 1 cup ice cubes

Instructions

• Combine all ingredients in a blender.
• Puree until smooth.

Nutritional Information

calories 360	protein 11g	total fat 5g	saturated fat 3g
carbohydrate 73g	fiber 5g	cholesterol 16mg	sodium 137mg

3. Mango Facial Mask

Ingredients

• 4 tbsp mango pulp, finely chopped
• 1-2 tsp honey
• 1 ½ tbsp almond oil

Instructions

• Place ingredients in a bowl and mix well.
• Apply as a face mask on clean face and neck.
• Leave on for 15-20 minutes.
• Rinse off with lukewarm water.