What Happens If You Eat Too Many Mangos?
How Healthy Are Mangos?
Can you eat too many mangos?
Okay, maybe. More about that in a minute…
I would walk a mile for a mango. Over broken glass in bare feet. In a hailstorm. OK perhaps that is a slight exaggeration, but they truly are my favorite fruit. So imagine my delight when I discovered their superior nutritional value and health benefits.
And it isn’t just me. They are often called the king of fruits and are one of the most widely consumed fruits in the world. But can you eat too many mangos, and what happens if you do?
For those of you who don’t know, mangos are a tropical fruit plump and delicious and containing a single large stone in the middle. They originated in India over five thousand years ago and are now cultivated in Mexico, Panama, Peru, and Ecuador.
The two main mango varieties are the large green and red skinned ones, and my personal favorite, the smaller, bright yellow ones.
How Healthy Are Mangos?
Can you eat too many mangos?
Each cup of mango contains a mere 107 calories, so if you were concerned about eating too many mangos and gaining a bunch of weight, that shouldn’t be much of a concern. As long as you aren’t drinking mango milkshakes everyday.
A cup of mango also contains 3 grams of fiber, 24 grams of natural sugar, 1 gram of protein, 25% daily value of vitamin A, 76% daily value of vitamin C, 257 mg of potassium, and 0.2 mg of vitamin B6. As well they contain vitamin K, beta-carotene, folate, choline, and magnesium.
As mentioned the health benefits of mangos are extensive. The following will explain their “magic powers.”
Recent and extensive studies have shown that mangos ease the nasty constipation problem significantly. Most cases of constipation are
mild and uncomfortable and do not linger. However the condition can become dangerous or even fatal. The bioactive polyphenols in mangos come to the rescue of these sufferers as do their dietary fiber and content of amylases which are digestive enzymes that break down complex carbohydrates. Daily consumption of mango improves the makeup of the microbiome.
Are Their Side Effects to Eating Too Many Mangos?
Well, being that they are very high in fiber, the side effects of eating too many mangos would be digestive ones… umm… they will have a laxative effect, if devoured in large quantities. Or, at the very least, they will cause stomach discomfort.
Mango Helps Fight Cancer and More
The antioxidant polyphenols in mangos fight heart disease and cancer.
One such, beta-carotene, fights free radicals which cause damage to your cells, often leading to cancer.
Mangiferin is another of the magic ingredients in mangoes. It inhibits angiogenesis (see our article on pancreatic cancer). This is the ability to grow new blood vessels on cancer tumors.
In addition, mangos assist with keeping your cardiovascular system healthy. Containing magnesium and potassium, mangos aid in the lowering of blood pressure and regulating of the pulse.
The vitamin K in mangos helps your blood to clot effectively and prevents anemia, as well as strengthening your bones. The accompanying vitamin C plays a role in muscle, tendon, and bone growth.
The beta-carotene previously mentioned, along with its sibling beta-kryptoxanthin, reduce pain triggering joint inflammation. One cup of juicy mango cubes per day to the rescue.
Does Raw Mango Help Us Lose Weight?
Is raw mango actually good for weight loss?
Weight control is also on mangos’ agenda. It’s phytochemicals, according to recent research, may actually suppress fat cells and fat-related genes. And being that mango is good for digestion and speeds up metabolism, there is a significant chance that raw mango will help us lose weight.
Mango for Healthy Skin
Skin health is also boosted by mangos. Due to its high content of vitamin C, it assists your body with its natural collagen production.
Similarly mango’s high antioxidant content helps to prevent premature aging. Mango butter, made from the seeds, contains a large amount of fatty acids. Applying this butter directly to your skin forms a protective barrier that aids your skin in retaining moisture.
Ways to Eat a Mango
To eat this delicious fruit simply peel (or not), slice, and devour. It can also be grilled, frozen, or put into desserts and salads.
Despite its high nutritional value, it may be best to avoid eating much of the skin, which contains a compound similar to that found in poison ivy. Mango skin can cause an allergic reaction in some people, and may contain significant traces of harmful chemicals (pesticides).
Mangos can be purchased in grocery stores and farmer’s markets. They are ripe when they are slightly soft to the touch and have a fruity aroma. If they are not quite ripe when you bring them home leave them out at room temperature for a short while. They can also be purchased frozen or dried.
Some hints for inserting this delicious fruit into your diet are as follows (that is if you can restrain yourself from devouring them all fresh,
which I definitely have a severe problem with).
- grill on the barbecue
- make mango sorbet
- make into jam
- add to smoothies
- make mango chutney
Here are a few recipes that I find irresistible. You are welcome.
Mango “nice” cream:
Puree frozen mango with unsweetened coconut milk and a dash of cinnamon. Exquisite and healthy.
Mango Salsa (recipe courtesy of Ina Garten)
- 2 tablespoons of olive oil
- 11/2 cups diced onions
- 2 tsp minced ginger
- 11/2 tsp minced garlic
- 2 mangos peeled and diced
- 1/3 cup orange juice
- 2 tsp light brown sugar
- 1 tsp salt
- 1/2 tsp pepper
- 2 tsp minced mint leaves
Sautee the olive oil, onions, and ginger in a large sauté pan for ten minutes, or until the onions are translucent. Add the garlic and cook one more minute. Add the mangoes, reduce heat to low, and cook for ten minutes. Add the orange juice, brown sugar, salt, and pepper
and cook until the orange juice is reduced, stirring occasionally. Remove from heat and add mint. Serve. This is excellent over fish.
#jalapeno pepper may be added if desired.
There are countless additional mango recipes online. My mouth is watering just thinking of them. Imagine mango cheesecake. Mmmm. I make smoothies with mango, banana, and blueberries often.
How healthy are mangos?
You simply cannot go wrong, no matter how you eat mangos, and all the while you are doing all parts of your body a huge favor. Mangos can help with weight loss. They can give us healthy skin and all of the other benefits that their high antioxidant quantities provide.
Mangos can even help cure cancer, keep our cardiovascular system healthy, and help with the lowering of blood pressure.
Can you eat too many mangos? Not if you are constipated.
Try out and enjoy the mango recipes. Be good to yourself—Flop a lip over a mango!
Here’s something amazing from the Health Ranger.
- USDA Organic
- No Added Sugar
Ingredients: Organic dates, organic mango, organic coconut oil
WHAT YOU’LL NEVER FIND IN OUR BARS:
Proteins: Soy Protein Isolate, Pea Protein Concentrate, Whey Protein Isolate, Casein, Brown Rice Protein
Sweeteners: Brown Rice Syrup, Stevia, Sugar Alcohols, Honey, Agave Nectar, Corn Syrup, Erythritol, Tapioca Syrup
Binding Agents: Vegetable Glycerin, Soy Lecithin, Tapioca Fiber, Soluble Corn Fiber, Sunflower Lecithin, Palm Oil