Health Benefits of Mangoes and Sample Recipe

Mango is one of the fruits commonly eaten by man, whether children or adults. Native in Asia, it comes from the family Anacardiaceae and genus Mangifera. The species Mangifera indica, which is known as the common mango or Indian mango, is the one usually grown in several tropical and subtropical areas. Along with its taste, mango has multiple health benefits.

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General Nutrients

Mango is rich in vitamins and minerals. According to Nutrition and You, mango contains vitamin A, B, C, and E. Vitamin A promotes visual health and is an antioxidant, which means it has the capacity to help the body of toxic substances and free radicals. It is also responsible for maintaining healthy mucus and skin. Vitamin B is essential for nervous health, such as GABA hormone production in the brain. Vitamin C boosts the body’s defenses against infection and illness while vitamin E is also an antioxidant that helps in protecting the skin and promoting cellular processes.

In terms of minerals, mango is also rich in copper and potassium. Copper contributes to the production of erythrocytes or red blood cells and serves as a co-factor in various enzymes in the body, including superoxide dismutase and cytochrome c-oxidase. On the other hand, potassium is a cellular component that balances fluid balance. In line with this, it also helps control the blood pressure and the heart rate.

Cholesterol, Weight Management, Cardiovascular Health

Mango helps in weight control and cardiac health. According to Health Impact News, the fruit has high vitamin C content, fiber, and pectin, which all help reduce blood cholesterol levels. Also, 150 grams of mango has about 86 calories, as per Organic Facts. This suggests that mango can be eaten instead of processed food selections like chips, cookies, and candies. With the regulation of cholesterol and weight, mango is a promising fruit to prevent the development of heart diseases.


Mango can prevent cancer. According to Medical News Today, beta-carotene-rich diets play a vital role when it comes to preventing prostate cancer. This is derived from a study conducted by Harvard School of Public Health’s Department of Nutrition and findings revealed an inverse relevance to the development of colon cancer in Japan. Also, polyphenol obtain in vitro on breast, lung, colon, and prostate cancers revealed that mango has a certain level of impact on cancer and its effect is highest in breast and colon cancer. However, more efforts are yet to be done to extend the validity of the research findings.

Sample Recipe

Mango is viewed by many as a tasty fruit that they add or turn it into a dish and an example is Macadamia-Crusted Sea Bass with Mango Cream Sauce. According to All Recipes, the ingredients are half mango (peeled, seeded, diced), half cup heavy cream, a teaspoon of lemon juice, half cup of chopped macadamia nuts, one-fourth cup of seasoned bread crumbs, a teaspoon of olive oil, half teaspoon of black pepper, a pinch of red pepper flakes, a pound of fresh sea bass, two cloves of minced garlic, a tablespoon of extra virgin olive oil, salt, and pepper.

To prepare, the oven is preheat to 175 degrees Celsius while the bread crumbs, macadamia nuts, teaspoon of olive oil, red pepper flakes, and black pepper are combined in a food processor until smooth. Next, the saucepan is heated on medium fire and the mango, lemon juice, and cream are added and brought to a boil. Then, heat is reduced and the ingredients are simmered until thickened. After that, the fish is seasoned with salt and pepper and a tablespoon of olive oil and crushed garlic are heated in a large skillet on medium heat. Next, the sea bass is seared on both sides and is removed from heat. Then, the fish is transferred to the preheated oven and is roasted until it is cooked through. Once done, it is covered with macadamia crust and is returned to the oven until the crust becomes brown. Finally, the dish is topped with mango cream sauce.

Mango is pack with various health benefits, such as weight control and anti-cancer. Thus, its inclusion to various meal recipes adds flavor and promotes the health and well-being of an individual and his family.

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