.jpg)
Mangoes, often hailed as a tropical delight, carry more than just sweet flavor; they pack a powerful punch of nutrients essential for a healthy diet. Recent studies delve into the nutritional benefits of mango consumption, shedding light on the fruit’s potential to enhance diet quality, particularly among women of childbearing age.
Mangoes Can Supercharge Pregnancy Nutrition
For women navigating pregnancy, ensuring optimal nutrition is essential to their health and the health of their baby. Yet, research indicates that many fall short of meeting nutrient requirements. Studies have shown that 1 in 10 pregnant women in the U.S. does not hit her daily recommended intake for key nutrients, including vitamins D, C, and E as well as folate, magnesium, and potassium.
“Pregnant women are at risk for several health conditions, like gestational diabetes and hypertension, putting their health and the health of the unborn baby at risk,” says Kristin Fulgoni, director of research at consulting company Nutrition Impact LLC. “Diet is a key component of prevention plans.”
This is where the superfruit mango comes in. “Mangos are a healthful fruit that contributes many of the nutrients associated with reducing the risk of pregnancy-related diseases—including fiber, folate, magnesium, potassium, and vitamin E,” continues Fulgoni.
A recent study published in the journal Nutrients analyzed data from the National Health and Nutrition Examination Survey (NHANES), revealing that women of childbearing age (WCA) who consume mangoes experience a significant improvement in diet quality and nutrient intake. The study, conducted on 16,744 women aged 15-44 years participating in NHANES, utilized the Healthy Eating Index (HEI) to assess diet quality and nutrient intake. Compared to diets without mangoes, those incorporating mangoes showed 16% higher HEI scores, with notable differences in intake of essential nutrients for a healthy pregnancy, such as 70% higher vitamin C intake, 31% higher fiber intake, 30% higher vitamin E intake, 26% higher folate intake, 16% higher magnesium intake, and 11% higher potassium intake.
From fiber to folate, mangoes emerge as a nutritional powerhouse, bridging the gap in nutrient deficiencies prevalent among women in their childbearing years. However, it is important to note that this study and others on mangoes are largely observational, and researchers note that more studies should be done on the fruit and its influence on diet. Mangoes are not a magic pill but should be consumed as part of a balanced diet. Additionally, the National Mango Board, a national promotion and research organization in favor of mango consumption, often funds these types of studies. So there is some potential bias to note there, even if the science around mangoes is solid.
The Benefits of Mangoes in Every Diet
But can one fruit really do that much for us? And what about people who cannot, or choose not, to become pregnant? Delving deeper into the nutritional landscape, studies unveil the profound impact of mango consumption on diet quality and nutrient intake. Mango is considered a superfruit, as it is nutrient-dense while low in calories. Researchers like Mee Young Hong, professor at the School of Exercise and Nutritional Sciences in the College of Health and Human Services at San Diego State University, say three-quarters of a cup contains 70 calories and over 20 vitamins and minerals. Consuming these nutrients leads to improved health outcomes.
“Mangoes have been shown to improve glycemic control, reduce inflammation, increase gut microbiome diversity, and facilitate weight management by promoting satiety. Improvements in these areas can lead to better health outcomes for chronic diseases such as diabetes and cardiovascular disease,” says Young Hong.
“Some of the vitamins and bioactive compounds that make up the beneficial matrix of mangoes include vitamins C and A, mangiferin, gallic acid, gallotannins, quercetin, anthocyanins, and carotenoids,” he continues. “The fiber in mangoes also contributes to this beneficial matrix and minerals, such as magnesium and potassium.”
Young Hong worked on two studies that backed the positive health outcomes associated with mango consumption. Specifically, these studies reported key findings in two areas. First, mango consumption is associated with better overall diet quality and intake of nutrients that many children and adults lack at optimum levels. And second, snacking on mangos may improve glucose control and reduce inflammation in contrast to other sweet snacks. With mangos consumed widely in global cuisines and 58% of Americans reporting snacking at least once a day in 2021, this new research provides added evidence that regularly consuming mangos may have health advantages and be relevant to cultural dietary preferences and current eating patterns.
“These findings add to a growing body of research showing the positive impacts of adding mangos to diverse diets,” says Leonardo Ortega, PhD, Research Director of the National Mango Board. “As a heritage-based food culturally connected to more than 1 out of every 4 Americans, mangos can be an important bridge to improve nutrition equity and the diet and nutrition quality of our multicultural country.”
Conclusion
Incorporating mangoes into our diets isn't just about indulging in a tropical treat; it's about nourishing our bodies with a bounty of essential nutrients. From bolstering diet quality to supporting maternal health, mangoes emerge as a versatile ally in our quest for optimal nutrition. As research continues to unveil the myriad benefits of mango consumption, it's evident that this humble fruit holds the key to unlocking a healthier, more vibrant lifestyle.
Sources
Discover What Grows Wealth with Minimum Effort & Minimum Risk
