Mangoes are a delicious ingredient to add to smoothies, or eat on their own. With 40 million tons being produced yearly, they’re an exceptional and accessible source of vitamins A and C. This wonderful article from Herbs Info has even more reasons to add mangoes to your diet if you haven’t already:
Health Benefits of Mangoes
Millions of people agree that mangoes are one of the tastiest fruits – they are often called the “King of Fruits”! However here we reveal that they can do much more than satisfy your taste buds! Around 40 million tonnes of mangoes are produced worldwide every year!
1. Cancer Prevention – Lab studies have demonstrated that extract from mango kernels is toxic to human breast cancer cells. Studies also revealed that the antioxidant Mangiferin, found in the fruit, is effective against leukemia cells, as well as colon, prostate, and lung cancer cells.
2. Free Radical Scavenging – Mango fruit is rich in polyphenols which are believed to be useful in removing the damaging free radicals that are now thought to facilitate cancer growth – this could be very promising news because these polyphenols act selectively (the magic word!) and do not damage normal, healthy cells!
3. Immune System Boosting – The high levels of vitamin C (11mg per 100 grams of fruit) in mango also help in boosting the immune system. Daily intake of vitamin C is recommended at 90mg for adult men and 75mg for women – it is suggested that smokers require approximately 35mg extra vitamin C per day. Also, did you know that some lesser known exotic fruits have significantly higher levels of vitamin C than commercial fruits? All the more reason to grow a wide variety of fruit trees if you can!
4. High in Copper – Studies show that mangoes are rich in copper (around 10% of the RDA per fruit), which is useful in supporting various biochemical processes in the body such as maintaining optimized immune function, oxygen transportation and utilization, cellular respiration, RNA and DNA reproduction, as well as removing free radicals that speed up the process of ageing and promote certain types of cancer.
If you’re curious how to use this amazing fruit within a more substantial meal, check out this wonderful recipe from Eating Well:
Indian Mango Dal
- 1 cup yellow lentils
- 4 cups water
- 1 teaspoon salt, divided
- 1/2 teaspoon ground turmeric
- 1 tablespoon canola oil
- 1/2 teaspoon cumin seeds
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 1 tablespoon minced fresh ginger
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper
- 2 mangoes, peeled and diced
- 1/2 cup chopped fresh cilantro
- Place lentils in a colander and rinse until the water runs clear. Combine lentils, 4 cups water, 1/2 teaspoon salt and turmeric in a large saucepan. Bring to a boil. Reduce heat to a simmer, partially cover and cook, stirring occasionally, for 15 minutes.
- Meanwhile, heat oil in a large nonstick skillet over medium heat. Add cumin seeds and cook until fragrant and starting to brown, about 30 seconds. Add onion; cook, stirring, until soft and beginning to brown, 4 to 6 minutes. Add garlic, ginger, coriander, cayenne and the remaining 1/2 teaspoon salt and cook, stirring, for 1 minute more.
- Stir the garlic mixture and mangoes into the lentils. Return to a simmer; cook, stirring occasionally, until the lentils are falling apart, 10 to 15 minutes more. Stir in cilantro.
If you want to read more about mangoes, check out the original article from Herb Info here, or the nutritional information at the bottom of the recipe here. Otherwise, to switch gears check out the benefits of frankincense oil!