The mango is a nutritional
superstar among fruits, being
very rich in antioxidants and
vitamins C and E.

Mangoes are grown throughout the tropics. Their orange flesh contains more antioxidant beta-carotene, which can protect against some cancers and heart disease , than most other fruits. They are high in vitamin C—one fruit can contain more than a whole day’s RDA—and in fiber. Unlike most other fruits, they also contain a significant amount of the antioxidant vitamin E, which can boost the body’s immune system and maintain healthy skin. Their medium–low glycemic index also means they are a good fruit for dieters as they will help regulate blood sugar levels.

  • High levels of pectin—a soluble fiber that helps reduce “bad” blood cholesterol.

  • Rich in potassium (320 mg per fruit) for regulating blood pressure.

  • Valuable source of vitamin C.

Practical tips:

If you buy unripe mangoes, put them in a paper bag in a dark place and they will ripen
within a few days. Eat ripe mangoes raw for maximum vitamin C content, or eat them
with a little fat, such as whole yogurt or in a salad dressed with olive oil, to better
absorb their carotenes.


Mangoes contain a special enzyme that can be a soothing digestive aid—it can also
help tenderize meat.

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