Are dried mangoes good for you
Mangoes are one of the most beloved fruits around the world, and when they are dried, they can become an even more nutritious and delicious treat. Dried mangoes offer many nutritional benefits, and can be a great addition to a healthy diet. Hence you may wonder, are dried mangoes good for you?
Dried mangoes are a delicious and convenient snack that many people enjoy. They are sweet, chewy, and provide a good source of fiber, vitamins, and minerals. However, like all foods, they have their drawbacks and benefits. Here, we will explore the many benefits of dried mangoes, how to incorporate them into your diet, and why they are considered so good for you.
Table of Contents
Nutritional Value of Dried Mangoes
Dried mango is an excellent source of vitamins and minerals. One cup of dried mangoes contains an impressive amount of vitamin A, vitamin C, dietary fiber, potassium, and magnesium. It also contains some calcium and iron. Furthermore, dried mangoes contain a substantial amount of natural sugar, which makes them a great snack when you need an energy boost.
Dried mangoes are a great source of antioxidants, which are beneficial for protecting your cells from damage caused by oxidative stress. The antioxidants found in dried mangoes are known to be protective against certain types of cancer, heart disease, and other chronic diseases. Additionally, the dietary fiber found in dried mangoes can help promote healthy digestion.
Health Benefits of Dried Mangoes
One of the main benefits of dried mangoes is that they are a rich source of vitamins and minerals. For example, one serving of dried mangoes (about 40 grams or 1/4 cup) contains the following nutrients:
- Calories: 120
- Carbohydrates: 31 grams
- Fiber: 3 grams
- Protein: 1 gram
- Fat: 0 grams
- Vitamin A: 35% of the Daily Value (DV)
- Vitamin C: 10% of the DV
- Iron: 6% of the DV
As you can see, dried mangoes are low in fat and high in carbohydrates, making them a good source of energy. They also provide a significant amount of fiber, which can help keep you feeling full and satisfied for longer.
Additionally, dried mangoes are an excellent source of vitamin A, which is essential for maintaining healthy skin, vision, and immune function. Vitamin C is also essential for a healthy immune system and is necessary for the production of collagen, which is important for maintaining healthy skin, bones, and joints.
Potential Health Benefits of Dried Mangoes
In addition to being a good source of nutrients, dried mangoes may offer several potential health benefits. Here are a few of the benefits that have been associated with dried mango consumption:
- Antioxidant Properties
Mangoes, in general, are known to have high levels of antioxidants, which help protect your cells from damage caused by harmful molecules called free radicals. Dried mangoes are no exception, and they contain several antioxidants, including polyphenols and carotenoids.
One study found that consuming dried mangoes increased the antioxidant capacity of the blood in healthy adults, suggesting that they may have a protective effect against chronic diseases like heart disease and cancer.
- Improved Digestive Health
As mentioned earlier, dried mangoes are a good source of fiber, which can help promote digestive health. Fiber adds bulk to your stool and helps prevent constipation by moving waste through your digestive tract more efficiently. Moreso, the fiber in dried mangoes can help feed the beneficial bacteria in your gut, which can improve overall digestive health.
- Blood Sugar Control
Dried mangoes have a relatively high glycemic index, meaning they can cause a quick spike in blood sugar levels. However, the fiber in dried mangoes can help slow down the absorption of sugar into the bloodstream, which can help prevent sudden spikes and crashes in blood sugar levels. In addition to this, some research has suggested that consuming mangoes may help improve insulin sensitivity, which is important for blood sugar control.
- Heart Health
Several studies have suggested that consuming mangoes may have a protective effect on heart health. One study found that consuming mangoes helped improve several risk factors for heart disease, including blood pressure, blood lipid levels, and inflammation.
Another study found that consuming mangoes helped reduce oxidative stress, which is a major contributor to the development of heart disease.
How to Incorporate Dried Mangoes Into Your Diet
Dried mangoes are a delicious and nutritious snack, and they are easy to incorporate into your diet. Here are some ideas for how to enjoy dried mangoes:
• Add them to your morning oatmeal or yogurt
• Toss them into a salad for a sweet and crunchy twist
• Make a trail mix with nuts, seeds, and dried mangoes
• Add them to a smoothie for a tropical twist
• Use them in baking recipes, such as muffins or cakes
• Enjoy them on their own as a snack
The Possible Risks of Eating Dried Mangoes
Dried mangoes are a concentrated source of natural sugars. They can be high in calories and cause a rapid spike in blood sugar levels. This can be a problem for people who have diabetes or are trying to manage their weight.
Dried mangoes can also be high in sulfites, a preservative that can cause allergic reactions in some people. Sulfites can trigger asthma attacks, skin rashes, and digestive problems. If you are allergic to sulfites, it is best to avoid dried mangoes or look for brands that do not use sulfites as a preservative.
Finally, dried mangoes can be high in sodium. Some brands may add salt to enhance the flavor or as a preservative. Too much sodium can cause high blood pressure, which can increase the risk of heart disease and stroke.
Can Dried Mangoes be Considered a Healthy Snack?
Despite the potential risks, dried mangoes can be a healthy snack when consumed in moderation. They are a good source of dietary fiber, which can help regulate digestion and promote a feeling of fullness. One serving of dried mangoes provides about 3 grams of fiber, which is about 10% of the recommended daily intake for adults (1).
Dried mangoes are also a good source of vitamins and minerals. They are high in vitamin C, which is essential for a healthy immune system and skin health. One serving of dried mangoes provides about 35% of the daily recommended intake of vitamin C (1). Dried mangoes are also a good source of vitamin A, which is important for eye health and immune function.
When choosing dried mangoes, it is essential to look for brands that use natural ingredients and avoid sulfites and added sugars. It is also important to consume them in moderation and not as a substitute for fresh fruits.
Dried Mangoes can Improve the Health of Your Skin
Mangoes are a rich source of antioxidants, which can protect the skin against damage caused by free radicals. Free radicals can cause premature aging, wrinkles, and skin cancer. Dried mangoes are a concentrated source of these antioxidants, making them a great snack to promote healthy skin.
Dried mangoes are also a good source of vitamin A, which is essential for healthy skin. Vitamin A helps to promote the growth of new skin cells, which can improve the texture and appearance of the skin. Vitamin A can also help reduce the appearance of fine lines and wrinkles.
Here is a comparison table highlighting the potential benefits and drawbacks of consuming dried mangoes:
| Comparison | Benefits | Drawbacks |
|---|---|---|
| Nutritional value | Good source of fiber, vitamins and minerals | High in natural sugars, calories and sodium |
| Health benefits | Can promote healthy digestion, immune system, and skin health | Can cause rapid blood sugar spikes and allergic reactions |
| Risks | High in sulfites which can cause allergic reactions | May contain added sugars and preservatives |
Conclusion
Dried mangoes are a nutritious and delicious snack that can be enjoyed in many different ways. They are an excellent source of vitamins and minerals, as well as antioxidants, which can help to protect the body from damage caused by oxidative stress. They are a great source of dietary fiber, which can help to promote healthy digestion and regulate blood sugar levels.
Eating dried mangoes can also help to boost immunity, prevent anemia, and promote skin health. With all of these benefits, it is no wonder why dried mangoes are considered so good for you.
while dried mangoes can provide important vitamins and minerals, they should be consumed in moderation and as part of a balanced diet. It is important to choose brands that use natural ingredients and avoid sulfites and added sugars to minimize the potential risks associated with their consumption.
Related Article: How many Mangoes can i eat a day
References
1. Healthline. (2020). Dried Mango: Nutrition, Benefits, and How to Eat. Retrieved from https://www.healthline.com/nutrition/dried-mango#:~:text=Dried%20mango%20is%20a%20healthy,12%20%2C%2015%20%2C%2016%20).
2. WebMD. (2017). Dried Mango: Is It Good for You? Retrieved from https://www.webmd.com/diet/dried-mango-is-it-good-for-you
3. Organic Facts. (2017). Dried Mango: Nutrition, Benefits, and How to Eat. Retrieved from https://www.organicfacts.net/dried-mango.html
4. Kaur, A. (2018). 9 Health Benefits Of Dried Mango. Retrieved from https://www.stylecraze.com/articles/benefits-of-dried-mango/#gref