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Help Improve Digestion With Mangoes



Mangoes are sometimes called the “king of fruits.” This tropical fruit from the drupe family is balanced out with fiber and a host of nutrients for the body. It has a fresh and delicious taste that makes it a great addition to our meal. As it is satisfying, it can be an alternative to junk food and other unhealthy snacks.


A cup (165 grams) of mango provides nearly 70% of the RDI for vitamin C that boosts our immune system, promotes growth and repair, and helps our body absorb iron. It is also loaded with vitamin A, B6, K, and E as well as copper, folate, potassium, niacin, manganese, and thiamine.



Why Mangoes Are Good For Digestion?


Mango has several qualities that make it excellent for digestive health.


In addition to their healthy antioxidants, mangoes are also loaded with high water and fiber content. This juicy fruit delivers 2.6 grams of fiber and roughly 100 calories per cup. It also offers 1.4 grams of protein, 24.7 grams of carbs, and 67 percent of the daily recommended vitamin C intake (1).


Fiber-rich fruits may help prevent and relieve constipation, maintain bowel health and facilitate weight loss by keeping a person full longer (2). Additionally, this nutrient was also found by experts to help improve appetite control, lower down cholesterol levels, and protect against heart disease (3).


In addition to this, mangoes also offer amylase compounds which can help dissolve other foods in our stomach, breaking down difficult starches, a type of carbohydrate found in white bread, potatoes, rice, pasta, and other foods (1, 4).


A study showed that consuming mangoes have impressive results in people with chronic constipation. In a group of people who ate mango every day over a 4-week period, it was found that they had more improvement in their constipation symptoms than those who ate an equivalent amount of fiber (5).


Here are some ways we can enjoy mango:


  1. Toss it into a summer salad.
  2. Add it to smoothies.
  3. Slice it and serve it along with other tropical fruits.
  4. Dice it and add to salsas.
  5. Dice it and add to quinoa salads.


Sources:


  1. https://www.livestrong.com/article/464357-are-mangoes-good-for-your-digestive-system/
  2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614039/
  4. https://www.webmd.com/diet/health-benefits-mango#1
  5. https://pubmed.ncbi.nlm.nih.gov/?term=mango+constipation

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