Secrets of the Superhuman Food Pyramid: Benefits of Mangoes

Half of the total amount of tropical fruits produced in the world is comprised of mangoes and its numerous cultivars. The mango is the most popular and most consumed tropical fruit.

The sweet yellow fleshy fruit started out in South Asia and then spread into other regions of the continent. Some time in the 10th century, seeds were brought to and cultivated in East Africa. From there, mangoes eventually spread to South and Central America. To date, India is still the largest producer of mangoes and it is that country’s national fruit.

Labels like “super fruit” or “king of fruits” have been ascribed to the mango. While this is an exaggeration, mangoes are undeniably packed with nutritional value. Thus the Superhuman Food Pyramid wholly recommends you add this fruit as a regular part of your diet.

Read on to know more about the health benefits of mangoes.

Mango Benefits:

Mangoes contain a variety of phytochemicals that are known to have antioxidant and other health beneficial properties. Quercetin, gallic acid, kaempferol, and tannins are just a few of these.

Their distribution within a piece of mango usually depends on the variety. In some, more of these substances are concentrated in the skin and seed, while in others; the pulp also contains significant amounts. One study used extract from the peel to show how they are able to protect against oxidative damage mainly brought about by hydrogen peroxide.

These phytochemicals mentioned are quite common in other fruits and vegetables but there are also some which are more specific to mangoes. Mangiferin is one of them and some studies have shown how it can work as an antimicrobial and antioxidant. Lupeol is another and preliminary investigations into its properties found chemopreventive potential against certain types of cancers.

Of course, mangoes are just as rich with the well-known vitamins and minerals. Here are some of the more abundant nutrients that you can get for every 100 grams of the raw fruit:

  • 1.6 g of dietary fiber
  • 765 IU of Vitamin A
  • 0.12 mg of Vitamin B6
  • 43 µg of Vitamin B9
  • 36 mg of Vitamin C
  • 168 mg of Potassium
  • 9 mg of Magnesium

Mango Practical Uses:

Mangoes are one of those fruits that are just as good for consumption even when unripe. Green mangoes are commonly pickled or prepared as chutney in Asian cuisine. Here’s a basic recipe for green mango chutney.

  • When unripe, mangoes are tough enough that they can be skinned with a potato peeler. Cut out the halves on each side of the seed and dice.
  • Basic spices and flavoring would be: 1 tablespoon of minced ginger, 2 tablespoons of white vinegar, ½ cup sugar, ½ teaspoon of salt, ½ of red pepper and other spices like cumin. These measurements are for 2 pounds of green mango.
  • Boil the diced mango in about 1 cup of water along with the other ingredients until the sauce is thick.
  • Let it cool, put it in a re-sealable glass jar, and store in the refrigerator.

Meanwhile, ripe and yellow mangoes work well in fruit salads, as toppings for dessert recipes, or as the singular or one of the many fruit ingredients in a smoothie. Since they can be quite sweet when ripe, instead of adding sugar, you can just add more mangoes to balance out sour tasting ingredients in the dessert recipe.

In the next post, I’ll tell you the benefits of nectarines that will help you in your quest to Become Superhuman.

In the meantime, if you care to jump ahead, here is a complete listing of the fruits on Superhuman Food Pyramid:

Eat:

Apples

Apricots

Bananas

Berries

Cherries

Cantaloupe

Grapefruit

Kiwi

Mangoes

Nectarines

Oranges

Papayas

Peaches

Pears

Pineapple

Plum

Watermelon

Moderate:

Lemons

Limes

Grapes

Strawberries

Dates

Figs

Natural Dried Fruit

Fruit Juices

Avoid:

Canned Fruit

Fruit in Syrup

Fruit Candy

Sugar Coated Dried Fruit

Packaged Dried Fruit

If you have questions, comments or feedback about the benefits of mangoes, the Superhuman Food Pyramid, this website, or other aspects of Becoming Superhuman, then leave your thoughts below, as well as any tips you have on the benefits of mangoes.