![]() Though you may be tempted to use color as a guide, color is often a characteristic of the mango variety, not ripeness. Just use caution when handling the fruit or stick to peeled mango because the pulp contains little to no urushiol. Not everyone has a reaction, but even if you do, you can still enjoy mango. It contains urushiol, the same chemical in poison ivy and poison oak that causes an itchy rash. One (non-nutritional) downside of mango is that some people can be allergic to its skin. Gallotannins are being studied for their potential to promote a healthy gut, while mangiferin may have antioxidant and anti-inflammatory properties. “Mangoes provide bioactive components that distinguish from other fruits, including the combination of gallotannins and mangiferin,” says Britt Burton Freeman, PhD, director at the Center for Nutrition Research at Illinois Institute of Technology. Plus, adding mango into your fruit rotation might help you get potentially helpful micronutrients not found in commonly eaten fruits like apples, for example. And one pilot study published in the journal Molecular Nutrition & Food Research suggests that eating mango may help reduce constipation while also helping to promote the production of healthy bacteria in your gut. You’ll get 2.6 grams of fiber in a cup of mango, almost 10 percent of the daily value. Though more extensive follow-up studies are needed, mango may be good for the gut, too. The vibrant yellow color hints at the vitamin A in mango, making it a good pick for skin health. The golden fruit contains good amounts of the carotenoids lutein and zeaxanthin, which are important for healthy vision, and other compounds such as quercetin that boast antioxidant and anti-inflammatory properties. And while berries tend to steal the antioxidant spotlight, mangoes deserve some of that shine. “Some of the key health benefits of mango include improved digestive health, eye and hair health, immunity, and a potential anticancer effect,” says Vandana Sheth, RDN, author of "My Indian Table" (Vandana Sheth, 2019).
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