Dried mango is not only a delicious treat but also a powerhouse of nutrients. When fresh mangoes are dried, their flavors concentrate, and many of their beneficial properties are preserved, making dried mango a convenient and healthy snack option.
Dried mangoes are produced by slicing the harvested ripe mangoes, and drying them using various methods such as sun-drying or dehydration, preserving their natural sweetness and nutritional goodness.
In this blog post, we’ll explore dried mango benefits, uncovering their origins, nutritional value, health benefits, and how to include them into your diet.
Nutritional Value
The nutritional value of dried mango per 100 grams is as follows:
- Calories: 319 kcal
- Protein: 2.4 g
- Total Fat: 1.18 g
- Carbohydrates: 78.6 g
- Fiber: 2.4 g
- Sugars: 66.3 g
- Potassium: 279 mg (6% of the DV)
- Copper: 0.3 mg (33% of the DV)
- Magnesium: 20 mg (5% DV)
- Manganese: 0.6 mg (30% o the DV)
- Vitamin C: 42.3 mg (47% of the DV)
- Vitamin B1: 0.062 mg (5% of the DV)
- Vitamin B2: 0.085 mg (6.5% of the DV)
- Vitamin B3: 2 mg (12.5% of the DV)
- Vitamin B6: 0.33 mg (19% of the DV)
- Folate: 68 mcg (17% of the DV)
- Vitamin E: 4 mg (26% of the DV)
Health Benefits
Dried mangoes are not just delicious and nutritious, they have several health benefits too. Let us have a look at dried mango benefits.
1. Rich in Antioxidants
Antioxidants are compounds that help protect the body from oxidative stress and inflammation.
Dried mangoes are rich in beta-carotene, an antioxidant responsible for its vibrant orange colour.
Beta-carotene is a precursor of vitamin A, means it is converted into vitamin A in the body and helps protect cells from damage.
Beta-carotene has strong antioxidant properties and it is known to neutralize singlet oxygen and free radicals, which may help reduce the risk of certain types of cancers.
Some researches suggest that carotenoids like beta-carotene can block certain proteins and reverse drug resistance in cancer cells, suggesting they could help make chemotherapy more effective.
However, some of its results are inconsistent.
Mangoes are also rich in polyphenols, which have strong antioxidative properties, but they may degrade by significant amount during the drying process.
2. Rich in Vitamins
One of the standout features of dried mango is its impressive nutritional profile. Dried mango is packed with essential vitamins and minerals that contribute to overall health and well-being.
- Vitamin A: Dried mango is a significant source of vitamin A, mostly in the form of beta-carotene. Vitamin A is essential for maintaining good vision, immune function, and skin health. According to the National Institutes of Health (NIH), vitamin A is crucial for normal vision, and it helps the heart, lungs, and other organs work properly.
- Vitamin C: Although the drying process reduces the vitamin C content compared to fresh mangoes, dried mango still provides a decent amount of this vital nutrient. Vitamin C is known for its role in boosting the immune system, aiding in the absorption of iron, and promoting healthy skin. It also acts as an antioxidant, helping to protect cells from the damage caused by free radicals
- Folate: Folate, or vitamin B9, is another essential nutrient found in dried mango. It is crucial for DNA synthesis and other genetic material, cell division, and it plays a significant role in fetal development during pregnancy.
3. May Support Immune Function
The combination of vitamins, minerals, and antioxidants in dried mango contributes to a robust immune system. Vitamin A, in particular, is known for its role in supporting the immune system.
Vitamin A is needed for the formation and maintainance of the skin and other surfaces of the body, and to help immune cells like macrophages grow, mature, and work properly.
4. May Promote Heart Health
The fiber, potassium, and antioxidants in dry mangoes keep your heart healthy by helping to lower cholesterol levels, regulate blood pressure, and reduce the risk of heart diseases.
Higher cholesterol levels and high blood pressure, both are primary risk factors of cardiovascular diseases.
People with low intakes of potassium have an increased risk of developing high blood pressure, especially if their diet is high in salt. High fiber content of dried mango may help reduce cholesterol levels.
Several studies have revealed that increasing carotenoids in one’s diet reduces the risk of acquiring a range of degenerative diseases, such as cancer, cardiovascular disease, and ophthalmological disease.
5. May Improve Digestive Health
Dietary fiber is essential for maintaining a healthy digestive systema and dried mango is an excellent source of both soluble and insoluble fiber.
- Soluble Fiber: This type of fiber dissolves in water and forms a gel-like substance in the digestive tract. It may help lower cholesterol levels and regulate blood sugar levels.
- Insoluble Fiber: This type of fiber adds bulk to the stool and helps food pass more quickly through the stomach and intestines. It is beneficial for preventing constipation and promoting regular bowel movements.
6. May Enhance Skin Health
The high vitamin A, C and antioxidant content in dried mango can help improve skin health.
Most of the vitamin A in dried mango is present in the form of beta-carotene. Beta-carotene has strong antioxidant properties, particularly against superoxide radicals and molecular singlet oxygen, thereby protecting the body from oxidative stress and potential cellular damage.
Furthermore, beta-carotene is involved in the reduction in hyperpigmentation since it stimulates the melanogenesis process.
Vitamin C has antioxidative properties that protect your skin from UV-induced photodamage and eliminates free radicals.
Vitamin C promotes collagen formation, which may delay the process of ageing. Vitamin C is also reported to be effective in case of oily and acne-prone skin.
Regular consumption of dried mango can contribute to a healthy, glowing complexion.
7. May Improve Eye Health
Vitamin A is essential for maintaining good vision. Dried mango’s high vitamin A content can help prevent night blindness and dry eyes.
For instance, a study conducted on people with mild or moderate Age-related Macular Degeneration (AMD) who took daily multivitamin that included vitamin A (as beta-carotene), vitamin C, vitamin E, zinc and copper had 25% reduced risk of advanced AMD during a six-year period.
8. May Boosts Energy Levels
Dried mango is a natural source of carbohydrates, which are the body’s primary source of energy. The natural sugars in dried mango provide a quick and sustained energy boost, making it an excellent snack for athletes and anyone needing an energy pick-me-up.
9. May Aid in Weight Management
While dried mango is relatively high in natural sugars, it can still be part of a balanced diet for weight management.
The high fiber content in dried mango helps promote feeling of fullness and then you may less likely to eat excess amount of food.
However, it’s important to consume dried mango in moderation due to its calorie density.
10. Convenient and Long-lasting Snack
Dried mango is a convenient snack option that can be easily carried in your bag or kept in your desk drawer for a quick and nutritious snack.
Unlike fresh mangoes, dried mango has a longer shelf life and does not require refrigeration, making it an ideal snack for on-the-go lifestyles.
How to Enjoy Dried Mangoes
Dried mangoes can be enjoyed in many ways, which makes them a convenient snack option. Here are some ways to enjoy dried mango benefits:
- On-the-Go Snack: Pack dried mangoes in your bag or lunchbox for a convenient and satisfying snack on the go.
- Trail Mix: Mix dry mangoes with nuts, seeds, and other dried fruits to create a nutritious and energizing trail mix for hikes, workouts, or travel.
- Smoothie Bowl Topping: Sprinkle chopped dry mangoes on top of smoothie bowls for added sweetness, texture, and flavor.
- Baked Goods: Add chopped dried mangoes to muffins, cookies, granola bars, or bread recipes for a tropical twist.
- Salad Addition: Toss chopped dry mangoes into salads for a burst of sweetness and color, complementing savory flavors.
Side Effects
While dried mango benefits are a numerous and it is a delicious snack, consuming them in excess may lead to some potential side effects.
- High in Sugar: They are high in natural sugars, potentially leading to weight gain and impacting blood sugar levels, particularly in individuals with diabetes.
- Digestive Issues: Excessive fiber intake from dried mangoes may cause digestive issues such as bloating, gas, or diarrhea, especially for those with sensitive digestive systems or Irritable Bowel Syndrome.
- Allergic Reactions: Some people may experience allergic reactions ranging from mild itching to severe anaphylaxis.
- Sulfite Content: Additionally, dried mangoes often contain sulfites, which can trigger allergic reactions or sensitivities in some individuals, causing symptoms like headaches or respiratory issues.
- Tooth Decay: Their sticky texture and high sugar content can also contribute to tooth decay if proper oral hygiene is not maintained.
Moderation and attention to portion sizes are crucial to avoid these side effects.
Conclusion
Dried mango is a tasty and nutritious snack that offers numerous health benefits.
From providing essential vitamins and minerals to supporting heart health and promoting digestive health, dried mango benefits make it a versatile addition to a healthy diet.
Remember to consume it in moderation to enjoy its benefits without overindulging in its natural sugars.
Incorporate dried mango into your daily routine and savor its delicious flavor while reaping its health rewards.
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References:
- U.S. Department of Agriculture FoodData Central
- National Institutes of Health (NIH) Dietary Supplements Factsheet on Vitamin A and Carotenoids, vitamin C, Folate, Potassium.
- National Institutes of Health (NIH) Dietary Supplements for Immune Function and Infectious Diseases.
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