A mango smoothie is a delicious and nutritious blended drink made from mangoes and other ingredients like yogurt or milk. Mangoes are packed with vitamins, minerals and antioxidants that provide many health benefits. Drinking a mango smoothie regularly can boost your overall health and wellbeing in various ways.
Provides Key Nutrients
Mangoes are an excellent source of essential vitamins and minerals. One cup of mango provides:
- Vitamin C – 76% of the Reference Daily Intake (RDI)
- Vitamin A – 25% of the RDI
- Folate – 12% of the RDI
- Potassium – 8% of the RDI
- Copper – 23% of the RDI
- Vitamin B6 – 11% of the RDI
- Vitamin E – 4% of the RDI
- Niacin – 4% of the RDI
- Magnesium – 8% of the RDI
Adding a mango to a smoothie significantly boosts the vitamin and mineral content. The other ingredients like yogurt and milk also contribute key nutrients like protein, calcium, phosphorus and vitamin D.
Boosts Immunity
Mangoes are packed with immune boosting vitamins C and A. One mango provides over 100% of the recommended daily intake for vitamin C. Vitamin C is a powerful antioxidant that neutralizes free radicals and stimulates white blood cell production. This strengthens your immune system and prevents infections and diseases.
Vitamin A is also key for immune function. It enhances the mucous barriers in your eyes, lungs and gastrointestinal tract to prevent pathogens from entering and causing infection. The vitamin E, magnesium, folate and other antioxidants in mangoes also support immune health.
Aids Digestion
Mangoes contain enzymes like amylase and lactase that improve digestion. Amylase breaks down carbs into simpler sugars, while lactase breaks down lactose in dairy. This makes mangoes perfect for blending into smoothies with yogurt or milk.
The fiber in mangoes also promotes good digestion and regularity. A mango provides 2.6 grams of fiber, which is over 10% of the daily value. Fiber adds bulk to stools and reduces constipation.
In addition, mangoes may provide probiotics that support gut health. Unripe green mangoes are often pickled whole. During this process, the beneficial bacteria Lactobacillus plantarum has been shown to form on the mangoes.
Strengthens Bones
Mango smoothies are a good way to increase calcium intake for stronger bones. Mangoes themselves contain a small amount of calcium, providing 10 mg per cup. But when blended with milk or yogurt, the calcium content dramatically increases.
One cup of plain yogurt provides 30% of the recommended daily calcium. The vitamin D in dairy also helps the body absorb calcium efficiently. Plus, magnesium in mangoes plays a role in calcium metabolism and bone development.
May Lower Blood Sugar
Mangoes have a low glycemic index, meaning they do not raise blood sugar levels as quickly compared to other fruits. The natural sugar in mangoes is released slowly during digestion. This helps prevent unhealthy spikes and crashes in blood glucose.
One study in overweight adults found that consuming mango for 12 weeks decreased blood sugar levels after starch-heavy meals. Participants also experienced reduced insulin resistance compared to the control group.
Supports Heart Health
Mangoes contain many nutrients that are great for your heart. The fiber, vitamin C, potassium and choline help lower cholesterol and triglyceride levels. Mangoes are also rich in polyphenols like quercetin, astragalin, isoquercitrin and methylgallat, which have antioxidant and anti-inflammatory effects.
One study found that eating mangoes for two weeks significantly increased HDL (good) cholesterol while lowering LDL (bad) cholesterol in healthy, overweight people.
May Aid Weight Loss
Mango smoothies are nutrient-dense drinks that can boost weight loss when consumed as part of a balanced diet. Mangoes have a good amount of fiber, providing 13% of the daily value in a 2/3 cup serving. Fiber promotes feelings of fullness, preventing overeating.
The polyphenols in mangoes may also have anti-obesity effects. Mice fed a high-fat diet with mango powder for 12 weeks gained less weight and body fat compared to the control group.
However, smoothies are lower in fiber compared to whole fruits and can have added sugars if other ingredients like fruit juice or honey are used. So moderation and portion control is still important for weight management.
May Lower Cholesterol
Mango is rich in fiber, vitamin C and antioxidants which help lower cholesterol levels in the body. The high fiber content helps reduce LDL or bad cholesterol by binding to cholesterol in the gastrointestinal tract and excreting it from the body.
Vitamin C prevents oxidation of LDL cholesterol which can otherwise lead to buildup of plaque in the arteries. The antioxidants like quercetin, astragalin and gallotannins in mango are also beneficial for reducing inflammation in blood vessels and improving heart health.
According to a study published in the Journal of Nutrition, eating mangoes for two weeks significantly lowered triglycerides and LDL cholesterol while increasing HDL or good cholesterol in obese individuals.
May Lower Risk of Cancer
Mangoes contain antioxidants, flavonoids and phenolic acids which have anti-carcinogenic properties. These compounds scavenge harmful free radicals and protect against oxidative damage linked to cancer.
The antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat present in mango are known to inhibit growth of breast, colon, prostate, leukemia and other cancer cells.
Mango extracts have also shown antiproliferative and apoptotic effects on cancer cells in lab studies. However, more human research is needed to confirm the direct cancer protective effects of mango.
May Improve Brain Function
Mango is an excellent source of vitamin B6 which is vital for brain development and function. Just one cup of mango provides 0.2 mg of vitamin B6 which makes up about 12% of the recommended daily intake.
Vitamin B6 is involved in the synthesis of neurotransmitters like serotonin, dopamine, GABA and norepinephrine which regulate mood, cognition, sleep and appetite. Adequate vitamin B6 levels can help improve focus, memory and prevent neurological disorders.
The antioxidants and polyphenols in mango also protect the brain cells from oxidative stress and inflammation which are risk factors for neurodegenerative diseases like Alzheimer’s and Parkinson’s.
May Improve Eye Health
Mangoes are a rich source of vitamin A and antioxidants like zeaxanthin and lutein which are known to protect eye health. One mango supplies 25% of the recommended daily intake for vitamin A.
Vitamin A is essential for maintaining clear vision and healthy mucous membranes in the eyes. Its deficiency can lead to xerophthalmia or night blindness.
Zeaxanthin and lutein accumulate in the retina of the eyes and filter harmful high-energy blue wavelengths of light to reduce oxidative damage. Consumption of these antioxidants lowers the risk of cataract and age-related macular degeneration.
May Promote Skin Health
Mango is packed with skin-friendly nutrients like vitamin A, C, B, E and K. These antioxidants fight free radicals and protect against skin damage and aging.
The carotenoids in mango boost skin hydration and elasticity. Vitamin A promotes cell growth and turnover for smooth, clear skin while vitamin E protects against UV damage and wrinkles.
Vitamin C increases collagen production which keeps the skin firm and toned. It also helps fade pigmentation and acne scars. The vitamins and minerals in mango nourish the skin and prevent dryness and scaling.
May Alleviate Asthma
Mango has been studied for its beneficial effects on asthma. Mangiferin, a unique antioxidant found in mango, has anti-inflammatory properties that can relieve respiratory inflammation and open up constricted airways.
According to an animal study, treatment with mangiferin suppressed airway inflammation in chemically-induced asthma. It inhibited release of IL-4, IL-5, IL-13 and IgE which trigger asthma attacks.
The vitamin C and beta-carotene in mango also help reduce exacerbations in asthmatic people. However, more research is needed to confirm if mango itself can prevent asthma episodes in humans.
Supports Exercise and Workouts
Mango smoothies make an ideal pre or post workout drink. It provides fluid, electrolytes and nutrients like carbs, proteins and antioxidants that can aid exercise performance and muscle function.
The potassium in mango helps maintain fluid balance and prevents muscle cramping during exercise. The vitamin C helps lower oxidative stress caused by intense workouts.
Blending mango with milk, yogurt or protein powder can provide protein to build and repair muscles. The natural sugars in mango get absorbed slowly into the bloodstream providing sustained energy for your workout.
Improves Blood Circulation
Mangoes contain nutrients like potassium, magnesium and iron that play an important role in blood circulation. Potassium helps regulate heart rate and blood pressure.
Iron carries oxygen through the blood to every cell of the body. Manganese helps metabolize carbs, amino acids and cholesterol which enables efficient oxygen transport.
The vitamin E in mango helps prevent platelet aggregation and dilates blood vessels for better blood flow. The flavonoids and antioxidants also help lower inflammation and improve vascular function.
Slows Skin Aging
Mangoes are rich in vitamins A, C and E that help slow down skin aging by fighting free radical damage. Vitamin A promotes new skin cell formation, while vitamin E protects cell membranes from oxidation.
Vitamin C boosts collagen production which tightens the skin and reduces wrinkles and age spots. It also helps fade acne scars and pigmentation due to its skin lightening properties.
The carotenoids like beta-carotene, alpha-carotene and beta-cryptoxanthin in mango give the skin a healthy glow. They get converted into vitamin A to renew and repair skin cells.
The enzymes in mango like amylase, esterase and pectinase help exfoliate dead skin cells, leaving skin soft and refreshed.
Boosts Hair Growth
Mango is rich in vitamin C, A and antioxidants that promote hair growth. Vitamin C increases collagen production and iron absorption to boost circulation and nourish hair follicles.
Vitamin A maintains healthy sebum production which moisturizes the scalp and prevents dandruff and dryness. It also stimulates new hair growth by encouraging cell production and turnover in the hair follicles.
The antioxidants protect hair strands from free radical damage caused by pollution, heat styling and UV exposure. This reduces breakage, split ends and hair fall. Applying mango pulp or hydrating hair masks with mango can boost hair health.
Conclusion
Mango smoothies provide a concentrated dose of nutrients in an easy-to-consume blended drink. Mangoes are rich in antioxidants, vitamins, minerals and enzymes that provide many health benefits from boosting immunity and digestion to lowering cholesterol and promoting skin health.
Drinking mango smoothies regularly helps increase intake of skin and hair friendly vitamins like A, C, E along with minerals like potassium, magnesium and iron. The antioxidants and fiber in mangoes aids in weight management and lowers disease risk.
However, smoothies have a lower fiber content compared to whole fruits. So avoid going overboard with portion sizes or adding too much sugar. When consumed in moderation as part of a balanced diet, mango smoothies can be a nutritious addition to your routine.