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As Sweet As A Mango

As Sweet As A Mango

There’s nothing like a good mango!
It’s hard not to love this tropical fruit that shows up in all kinds of delicious recipes or as a simple dessert. Here are four reason to love mangoes even more.

1. A mango is high in energy

Eating a ripe mango provides a delightfully perfumed and pleasurable way to enjoy natural sugars. A mango has an average level of 15 grams sugar per 100 grams, which in itself is not excessive as it equals just three sugar cubes, much like a pear or an apple. Yet an average mango weighs 400 grams, which corresponds to 12 sugar cubes and one often succumbs to the temptation of eating several mangoes at the same time. Which means the calorie count is high enough to worry about if you are trying to watch your figure!

A ”reasonable” portion would be 200 grams of fresh mango, only once or twice per day… a true delight for those with a sweet tooth!

2. A mango is a good source of fiber

Most of the fiber in a mango is soluble, making it very easy to digest. This type of fiber can help with digestive issues and the insoluble part of the fiber can sweep away unnecessary waste from your intestinal tract as it passes through, and also eliminate elements that upset nutritional balance, such as excess fats and sugar. Pectin, a fiber also found in an abundant quantity in apples, balances the level of bad cholesterol that can damage the lining of blood vessels. Cholesterol, which in the long term, causes atheromatous plaques, the formation of blood clots, and as a result, cardiovascular accidents such as a stroke or myocardial infraction. The actual amount of fiber in a mango is 1.7 grams per 100 grams, good for stimulating without irritating your intestines. And the riper it is, the easier it is to digest!

And the good news is, that like a papaya or pineapple, mangos have digestive enzymes that help break down proteins eaten at the same meal. Our sweet and sour favorite is marinated chicken with slices of juicy mango that makes it even more tender.

3. The mango is a source of polyphenols

Nutrients play a fundamental role in the flight against premature aging of the cells by way of antioxidant and anti-inflammatory mechanisms. The mango is full of polyphenols, which are a boost for your health! With more than 12 different kinds, including mangiferin, which is well named, as well as quercetin, which stimulates the immune system, and anthocyanin, a nice red pigment that improves the elasticity of your skin. To get your dose of polyphenols, just one mango is not enough! You have to boost your intake of fruits and vegetables to five servings per day. This corresponds to at least 500 grams of fresh food, to which you can add a moderate amount of wine, coffee, tea, or even a little chocolate. Polyphenols help preserve brain cells and can dimmish the risk of cerebral decline. They can also help protect against cancer and cardiovascular issues.

4. The mango is rich in carotenoids

With the beautiful bright yellow-orange color its flesh, the mango is an abundant source of carotenoids. No fewer than 25 have been identified, such as the well-known beta-carotene or provitamin A vegetal, the carotene, and the lutein that limits ocular fatigue and helps limit the risk of cataracts. The carotenoids, like the polyphenols, also protect against cardiovascular illnesses, cancer, and type 2 diabetes. In tropical countries, ripe mangos emit subtle aromas, which don’t always survive shipping, but tempt the taste buds under the   hot sun. At the height of their season, it’s almost impossible to resist a mango (or two)—nothing else will do! 

Auteur : Marie-Antoinette Sejean / Crédits photos : Shutterstock

Dr Marie-Antoinette Séjean
Nutritionist Présidente de l’association Nutricréole

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