Mangoes are a great source of vitamins A and C, which are both powerful antioxidants that work as a team in your body. Interestingly enough, mangoes have much more vitamin C than they do vitamin A. One mango contains about 96% of your daily value of vitamin C and about 32% of your daily value of vitamin A. An added bonus, mangoes contain some omega-3 fatty acids. They contain linolenic acid, which is the same type of omega 3 that makes up alpha linolenic acid (ALA). Our bodies use this omega 3 fatty acid to create an even more important omega 3 called DHA, which our bodies use to fight off or prevent a slew of diseases. Read more about the importance of omega 3 fats.
They contain quercetin which is a powerful antioxidant that’s also found in onions and apples, which makes it a great anti inflammatory fruit. It also contains an antioxidant called mangiferin, which has anti inflammatory and antimicrobial abilities and can help fight diabetes because it can help promote the creation of new blood vessels (i.e: angiogenesis).2
It may help diabetics because there is some evidence that mangiferin, and other compounds in Mangoes, can cause endothelial cells to migrate to areas where the lining of blood vessels have been damaged. Endothelial cells are the cells that make up the lining of your blood vessels. What usually happens when the lining is damaged is the body heals it. However, like a cut on your skin it can form a scab which is mostly made up of calcium and cholesterol, which is relatively hard. Over time this scab can grow to the point where pieces can break off and cause blood clots, which can lead to strokes or other complications. The scab can also grow large enough to the point where it begins to cut off the blood flow, causing a stroke or even a heart attack. What makes Mangoes so great is that they may cause your body to replace damaged lining with endothelial cells, reducing the chances of a scab forming or keeping these scabs significantly smaller than they would be without the presence of mangiferin.
In one study, it was shown that Mangoes and mango juice may have the potential to stop leukemia cells from growing but more research is still needed.3 They may also help prevent periodontal disease. 1
One study showed that mangoes caused a 60% reduction in gallbladder cancer, the largest risk reductions for this type of cancer for any fruit or vegetable.4 Mangoes have lactase in them which can help with the digestion of lactose from dairy products and help your gut function even stronger. The carotenoid content helps protect against infections and can help protect your cells from sun damage.
Mangoes have a lot of iron, potassium and magnesium so it’s a great fruit for menstruating and pregnant women and people with anemia to eat. As sweet as Mangoes are, it’s a safe fruit for diabetics to eat because the insulin response compared to other tropical fruits was low.4
- The Dr. Oz Show
- Daud N, Aung C, Parat M, et al. Mango extracts and the mango component mangiferin promote endothelial cell migration. Journal Of Agricultural And Food Chemistry [serial online]. April 28, 2010;58(8):5181-5186.
- Percival S, Talcott S, Chin S, Mallak A, Lounds-Singleton A, Pettit-Moore J. Neoplastic transformation of BALB/3T3 cells and cell cycle of HL-60 cells are inhibited by mango (Mangifera indica L.) juice and mango juice extracts. The Journal Of Nutrition [serial online]. May 2006;136(5):1300-1304.
These recipies were obtained from The Dr. Oz Show (www.doctoroz.com)
Mango, Sweet Potato and Honey Anti-Aging Face Mask
– Combine the ingredients (recipe below) together and apply to your face. Rinse thoroughly.
1 small sweet potato
5 tbsp honey
Poke holes in the sweet potato and bake in the microwave for 10 minutes, or dice it and throw it into boiling water for 30 minutes. Cut the mango in half and scoop out the innards, mash with a fork. When the sweet potato is done cooking, cut it in half and scoop out the potato, add the mango and honey and mix. Let it cool before applying to the face or body and leave on for 10 minutes, then rinse with warm water.
The mango and honey combat free radical damage caused by the sun to help fight off wrinkles. Sweet potato is one of the best sources of natural anti-inflammatory products.
The Pregnancy Smoothie – Serving 1 cup
1 cup juice of your choice (papaya or mango nectar base is smoother and less acidic; less thick juices are preferable)
1 small banana or 3/4 cup of your favorite berries
2 tbsp whey protein
2 tbsp flax, freshly ground (helps with constipation and provides omega-3s)
1 tbsp hemp seed nut, hemp protein, or psyllium husk (for fiber)
1 tbsp Salba or chia seeds (provide omega-3, calcium, magnesium and protein)
1 tbsp wheat germ (for B vitamins)
3 (200-milligram) fish oil capsules (break and use oil)