Why Eating Organic Mango Every Day Could Change Your Health

Mango is a much-loved seasonal tropical fruit, for its luscious texture and delicious taste. Interestingly, the health benefits of eating mango are just as attractive as the fruit itself. Here, we look at some of these benefits, alongside the nutritional value of mango, and how it can be incorporated into your everyday diet.

There is a significant amount of nutrients present in mango. A cup of organic mango provides roughly:

• > 65% of the recommended daily value (DV) of vitamin C
• 10% of the DV of vitamin A
• nearly 20% of the DV of vitamin B9 (folate)
• over 10% of the DV of vitamin B6
• 10% of the DV of vitamin E

Adding to the nutritional value of mango, the fruit also contains essential minerals such as potassium, copper, and magnesium, and is a source of dietary fibre, protein, and antioxidants (including beta-carotene, lutein, and zeaxanthin). It has a water content of approximately 84%.

Considering the nutrients present in mango, there are numerous associated health benefits of eating mango on a regular basis.

• Immunity: Vitamins C and A are known to boost the immune system, thereby supporting overall health.
• Skin health: Vitamins C and A help to maintain healthy skin, with vitamin C supporting collagen production.
• Iron absorption: Vitamin C improves absorption of dietary and supplementary iron.
• Eye health: Vitamin A supports eye health, helping to prevent dry eyes and other vision problems.
• Heart health: Potassium and magnesium help to regulate blood pressure. The antioxidant mangiferin, which is also present in mango, can help to reduce cardiac oxidative stress.
• Cholesterol regulation: Mangiferin can also help to lower blood cholesterol, triglyceride, and free fatty acid levels in the bloodstream.
• Digestion: Dietary fibre and amylases (digestive enzymes) present in mango, help with digestion and support regular bowel movement, subsequently preventing constipation.
• Antioxidant boost: Antioxidants neutralise harmful free radicals in the body, thereby reducing oxidative stress which is known to contribute towards ageing, and the development of conditions such as inflammation, cardiovascular disease, cancer, neurodegenerative diseases, etc.

Yes, there seem to be significant benefits of mango for weight loss. This is related to:

• Its high water content, which gives the consumer a feeling of satiety (or ‘feeling full’), thus making them less likely to feel hungry or ‘snack-ish’ for a while after eating mango.
• Its dietary fibre content, which slows down digestion, to an extent, thereby inducing the generation of appetite-reducing hormones.

These advantages come with the added benefit of mango having a low calorie content (less than 100 cal per cup). Hence, if you are following a diet plan with the intention of weight loss, there definitely is a benefit of eating mango every day.

Yes, it is. Reiterating the idea that eating mango is good for health is this added advantage of eating mango. There are a few ways in which mango supports gut health:

• Bowel movement: The soluble and insoluble fibre content of mango add bulk to the stomach, thereby helping the removal of waste from the digestive system. Regular consumption can thus promote regular bowel movement.
• Prebiotic activity: Soluble fibre in mango feeds beneficial gut bacteria, thereby acting as a prebiotic that improves overall gut health and has anti-inflammatory properties.
• Microbiome diversity: Eating mango regularly has been shown to increase gut microbiome diversity, which is advantageous to overall gut and body health.

As we have seen, there are several health benefits of eating mango. The fruit has a low glycaemic load as well, meaning that it does not cause a spike in blood sugar levels after consumption. It is therefore generally safe and healthy to eat mango every day, even for individuals with controlled diabetes. Organic mango is the best choice, as this does not expose the consumer to potentially harmful chemical components such as fertilisers and pesticides. However, as with everything, eating mangoes, too, is best done in moderation.

A mango (or one cup of mango) a day is an acceptable quantity for consumption, if you have no known allergies or adverse reactions to the fruit. This quantity would help to avoid potential sugar or calorie spikes from overconsumption. If blood sugar levels are a concern to you, but you would still like to enjoy the health benefits of eating mango, it might be a good idea to combine organic mango consumption with a protein source, such as nuts, as this would help to blunt any sugar spike.

The best way to enjoy the taste and health benefits of any fruit is to have it in its natural form, which is why Miditer keeps its Organic Mango Chunks in Mixed Juice as fresh and natural as possible. Here are a few versatile ways in which you can enjoy our organic mango product:

• Add diced mango to your breakfast cereal for a healthy dash of sweetness.
• Add diced mango to Greek yoghurt for an energising midday snack.
• Enjoy a slice of toast with mango salsa, made from finely chopped mango spruced up with a bit of cilantro and spice.
• Enjoy unsalted crackers with (unsweetened) home-made mango purée.
• Blend organic mango into a mango drink to enjoy wholesome refreshment.
• Enjoy a post-workout smoothie made with organic mango, almond milk, and a dash of bee honey (if required).

The mangoes used in our Organic Mango Chunks in Mixed Juice product are grown in organic-certified farms that also practise sustainable farming. The mangoes are hand-picked, washed, peeled, de-seeded, and preserved in a mixed fruit juice of mango, pineapple and passion fruit – all grown sustainably. The product is immediately packed at the processing facility to lock in the goodness and quality of the fruit. Being one of the most reliable organic mango manufacturers in Sri Lanka, we maintain a close relationship with our farming communities to guarantee our accountability to the consumer.

Our product is available in 350 g jars, sealed to maintain the freshness of our organic mangoes. If you are looking for organic mango suppliers in Sri Lanka, and are keen to be a distributor for this product, or would like to develop your own white-label product, get in touch with Miditer’s helpful team to learn more about the prospects of building a long-term partnership with Miditer.