Most of us decide how much we enjoy a particular fruit based on a variety of factors, including texture, appearance, firmness, year-round availability, and of course, taste. Mangoes excel in many of these considerations, as evidenced by their immense popularity and continued profitability.
For example, the global mango market is expected to exceed $63 billion in 2023 and surpass $89 billion by the end of 2028. Per market report.
Of the many factors that make mangoes so popular for so long, one of the biggest is that they have the highest natural sugar content of any fruit, making them extremely sweet. “Mangoes’ incredible sweetness makes them an appealing topping or ingredient in a variety of recipes, including salsas, sticky rice, mango chicken, smoothies, yogurt, soups, and salads,” says Kristen Smith, RD, a registered dietitian and spokesperson for the Food and Nutrition Association. Nutrition Academy.
Mangoes have many health benefits. However, you should still be careful not to eat too many of them. Here’s why:
What is Mango?
Mango is a tropical fruit tree that originated in South Asia over 5,000 years ago and is now commercially cultivated in over 80 countries around the world. India remains the world’s largest producer of mangoes, accounting for more than half of the global production. University of Wisconsin-Stevens Point Other major mango producing countries include China, Thailand, the Philippines, Mexico and Indonesia.
Mango trees grow tall and sometimes even taller. Over 100 feet The crown of the tree can reach up to 35 feet. The fruits are harvested mechanically or by hand when ripe, but before they are fully ripe. They mature about 100 days after flowering. National Horticultural Board.
Mangoes come in a variety of shapes, including oval, round, heart, kidney, and elongated. Although some mango varieties are as small as plums, mangoes are considered one of the largest and heaviest fruits, with some mango varieties weighing as much as 5 pounds. (The heaviest mango is the Recorded so far It weighed a whopping 9.36 pounds.
Details of different fruits:Is Watermelon Good for Your Health? Everything You Need to Know About the Fruit
Are mangoes good for you?
Regardless of their shape or size, mangoes are packed with nutritional benefits: One mango contains 2.7 grams of protein, 564 milligrams of potassium, and over 5 grams of dietary fiber. United States Department of AgricultureFiber is important for lowering LDL cholesterol levels and supporting digestive function, potassium helps control blood pressure, and protein is important for muscle growth and bone health.
“Mangoes are particularly rich in vitamin A, folate, and antioxidants,” says Sherri Rael, RD, a registered dietitian and nutritionist in Albuquerque, New Mexico. Folate helps with healthy cell formation and development, vitamin A improves eyesight and immunity, and the various antioxidants in mangoes can help reduce the risk of various types of cancer, including colorectal cancer, Rael explains.
“Mangoes are rich in vitamin C,” Smith adds, “which is essential for promoting healthy blood vessel and collagen formation and aiding wound healing.” The fruit also contains iron, calcium, phosphorus, zinc, thiamin, manganese, and vitamin K.
In case you missed it:What does Vitamin A do? And what foods should you eat to get more of it?
Can you eat mangoes every day?
Although mangoes have many nutrients and health benefits, they’re best eaten in moderation, in part because they’re much higher in calories than other fruits. Over 200 calories The amount of one mango.
This fruit is also high in natural sugars. 46 grams per mango“But if you eat mangoes in moderation, sugar isn’t something you need to worry about, as they’re also packed with a range of nutrients you don’t want to miss out on,” Smith says.
Rael points out that exposure to urushiol compounds, which are present in the outer sap of mangoes (but not the mango itself) and in the skin of some mangoes, can cause rashes and allergic reactions in some people similar to those caused by poison ivy.
But as long as you keep such considerations in mind, mangoes can be a great addition to a balanced diet and “can be enjoyed year-round, either fresh or frozen, depending on when they’re in season,” she says.
