Sweet fruits like mango taste just as good as candy. The benefits of it are far greater than its disadvantages. Mangos are delicious fresh, but when dried they become even sweeter and easier to consume.
South Asia is the home of mangoes. Desserts and a wide variety of cuisines use this fruit.
Normally, it is native to Southeast Asian climates but does quite well in Australia and South America. More than 4,000 years ago, they were a key food in Indian traditional Ayurvedic medicine.
They’re enjoyed around the globe today. If eaten in moderation, this fruit is usually safe to consume.
It is common for dried mango slices to contain sulfites, which prolong their shelf life and keep them soft. They can be stickier and harder to eat when they are organic. Mangos that are freeze-dried are usually crunchier and no sugar is added.
Some folk remedies use dried mangoes to lower blood sugar levels, inflammation and enhance the immune system.
Several studies have shown that dried mango may have health benefits, although more research is needed before such recommendations can be made.
Dried Mango – Nutritional Facts
A serving (4-5 pieces) of unsweetened dried mangoes typically contains the following:
| Calories | 120 – 135 (Serving sizes for dried mangos may vary depending on their size.) |
| Protein | 2 grams |
| Carbohydrates | 28 grams |
| Fat | 0 grams |
| Sugar | 20 grams |
| Fiber | 2 grams |
| Manganese | Dried mangoes contain significant amounts of manganese, a trace mineral. Despite not being well-known, manganese is necessary to support a wide range of functions within the body.
The primary function is to help in the metabolism of fat and carbs. In addition, it contributes to the formation of new blood cells and of almost all tissues. |
| Vitamin B | Mango also contains a lot of B-Vitamins. These vitamins play an essential role in metabolism and function, from thiamin to niacin to folate.
Adults and children need B-vitamins to maintain their nerve regeneration and healthy development. |
| Vitamin C | 2% of daily intake (Because The drying process removes a great deal of this vitamin.) A variety of fruits and vegetables contain vitamin C, which is an essential nutrient.
It is essential for wound healing, maintaining healthy skin, and maintaining immune function. |
| Copper | The dried variety of mangoes, especially, is the best source of copper that you should include in your diet. The copper content of mangoes is high, and just one serving a day provides enough copper to your body.
Copper is necessary for red blood cell formation and nerve health. Furthermore, it promotes a strong immune system. |
| Vitamin A | Dried mangoes contain plant-based vitamin A as well. Approximately 20% of your daily intake will be provided by a serving.
It is also considered the “beauty” vitamin since it has such a prominent role in normal function. Healing wounds, maintaining healthy vision, and getting radiant skin are all aided by it. |
15 Potential Health Benefits of Dried Mango
Apart from being rich in antioxidants, dried mangos are also a rich source of many important vitamins and minerals. Dietary fiber in dried mango makes one feel full for long periods of time and is beneficial for digestion.
It contains a high content of Vitamin A, which assists in the protection of the skin and mucous membranes against infectious agents.
Although the benefits of this are good, there are some drawbacks, especially for people with certain medical conditions.
Here are 15 reasons why eating dried mangos is beneficial for your health:
1. Enhances your skin’s health
Almost everyone wants healthy skin, yet getting there isn’t always so straightforward. Vitamins C and A, especially when present over time, are important nutrients for healthy skin.
Vitamin C, Vitamin A, and beta-carotene in it make the skin radiant and reduce the effects of acne. Mango is known for its properties to exfoliate skin and nourish the skin. Among its most important functions is the creation of sebum, a compound that helps the skin retain its elasticity.
It is commonly used in facial masks and gentle cleansers. Studies have shown that vitamin A is vital for cell reproduction, skin growth, and wound healing. Skin that is scaly and dry is caused by a lack of Vitamin A.
Psoriasis patients and people with acne are recommended to take Vitamin A supplements. Collagen is a protein that gives the skin suppleness and smoothness due to Vitamin C.
Those who eat a diet rich in Vitamin C experience fewer wrinkles and drier skin. In addition to reducing UV rays and toxicity-caused oxygen damage, beta-carotene will promote the efficacy of sunscreen.
Also Read: 15 Amazing Iodine-Rich Foods & Their Health Benefits
2. Enhances Immunity
Regardless of any diseases and illnesses that you might come across, your immune system is the first line of defence in your body. A strong immune system may not protect you from every threat, but it can reduce the chance of contracting bugs or at least make them less destructive.
In terms of boosting your immune system, dried mangoes are a powerhouse of nutrients. Over 25 carotenoids are contained in this fruit, which helps to develop a strong immune system.
Vitamin A and Vitamin C have also been shown to help reduce the effects of some viruses in studies.
3. Promotes Healthy Digestion
Dried mangoes might be the answer to your digestive problems. Fibee is a natural component of mangoes, which promotes digestive health. Studies have found that those who ate mango for four weeks reported fewer constipation problems.
Additionally, dried mango also promotes a healthy digestive system by promoting more regular digestive functions. There are many chronic health issues that can be caused by inflammation in the digestive tract.
Dried mango contains phytochemicals that can reduce inflammation and may be helpful for conditions such as colitis and similar disorders.
4. Preventing Heart Ailments
Through a healthy, balanced diet, the cholesterol level can be decreased. It is important to eat more vegetables, fruits, wholegrain cereals, and lower the consumption of saturated fat in our diet.
In general, dried mangoes lower total cholesterol levels because of their rich vitamin C, fiber and pectin content. Furthermore, it contains low amounts of potassium, which balances fluids in the body, relaxes blood vessel walls, regulates heart rate, and keeps blood pressure low.
Silent killers, such as high blood pressure, rarely show signs and symptoms. There are more people affected and strokes and heart attacks have become more likely.
5. Helps to Lose Weight
You’ll discover that dried mango contains a lot of soluble fiber if you review its nutritional composition. This fiber helps to maintain blood sugar levels while improving metabolic processes.
Adiponectin, a hormone necessary to regulate appetite, is increased by dried mangoes. Weight loss is simultaneously enhanced and stimulated by dried mangoes.
You may lose weight more easily when you add dried mango to your diet, as well as regulate your appetite better.
6. Increases Bone Density
Dried mangoes are high in lots of minerals and vitamins, which can boost bone mineral density in the body and reduce the risk of osteoporosis later in life. These are just some of the many benefits of dry mango.
7. Stabilizes pH and Balances Alkaline
There are many things you can do to help maintain a healthy pH balance in your body, but you don’t always understand what you can do about acidity in your body. Among the components of dried mango is malic acid, tartaric acid, and citric acid, all of which are alkaline-balancing acids.
They may help the body balance its alkaline levels. People have reported feeling better when their diets are balanced between alkaline and acidic foods. Make it a part of your diet and see how it affects you. It’s very highly regarded among some of those who use it for this purpose.
8. Acidity Control
A serving of dried mangos a day is also recommended for people with acidity. In addition to helping you to cope with acidity, it also helps you to improve your digestive health. A person with stomach problems would benefit from including this dried fruit in their diet.
9. Dried Mango An Excellent Source Of Iron
Pregnant women and people suffering from anemia should eat dried mangoes because they are a good source of iron. Regular consumption in the right amount is recommended.
10. Anticancer Activities
Astragalin, methylgallat, isoquercitrin, quercetin, fisetin, astragalus, and gallic acid are phenolic acids found in mangoes that help prevent cancer. High fiber consumption has been associated with a reduced risk of gastrointestinal tract cancer, according to research.
In 165 grams of mango slices, 76% of the daily recommended Vitamin C intake can be obtained. Vitamin C acts as an antioxidant that prevents free radical damage and lowers cancer risks.
11. Improves Eye Health & Eye Sight
Regularly eating dry mangoes will assist you in improving your vision. Vitamin A found in dried mangos improves both scotopic and color vision. Macular degeneration and other vision problems may also be prevented by the vitamin A found in dried mangoes.
12. Dried Mango Benefits Women’s Health
Every woman has unique health and nutrient requirements. Certain deficiencies and diseases affect women more frequently, especially over the long term.
Fortunately, mangos are a good source of nutrients, which your body will rapidly require as you age.
Calcium and iron are abundant in dried mangoes. Iron is essential for DNA synthesis and to the function of haemoglobin, which carries oxygen throughout the body. Iron deficiency causes anemia, characterized by signs such as lethargy, fatigue, palpitations, shortness of breath, and pale skin.
Due to the blood loss during a woman’s monthly cycle, she needs 18 mg of iron daily, whereas men need 8 mg. Moreover, calcium is essential for bone health. Chronic conditions such as osteoporosis can develop when women don’t receive enough calcium in their diet.
You can enhance your calcium intake naturally by including dried mangoes in your diet.
13. Boosts Antioxidants in a Simple Way
Did you know that antioxidants are healthy to include in your diet? Did you know that dried mangoes are rich in antioxidants? Several types of antioxidants may provide different health benefits, so it’s recommended to eat a wide variety of veggies and fruits.
Fortunately, mangoes contain phenols, astragalin, fisetin, gallic acid, and others which are different types of antioxidants. Antioxidants provide your body with the much-needed help in fighting chronic diseases and enhancing your health.
14. Contains Selenium
Selenium, which protects the heart against a variety of heart-related issues, is also found in mangoes. These amazing dry fruits are highly recommended for people with heart problems.
15. Alternative to Candy that’s Delicious and Healthy
Sugar is incredibly addictive, and avoiding it seems impossible. No matter what you’re trying to accomplish, dried mango can help you reach it, whether it’s cutting sugar from your diet or just eating healthier sweet food.
When you Dry Mango at Home, you don’t have to worry about sugar added to the fruit like they do with some dried mangoes. Mangoes taste sweet and sour, making them reminiscent of your favorite sweet-sour candy.
Try adding dried mango to your routine if you’re looking for something sweet to satisfy your sweet tooth. When you need a sugar rush, carrying dried mango pouches is a better alternative rather than candy.
This naturally sweet fruit has high fiber content and low added sugar content, helping balance blood sugar levels.
Also Read: 15 Amazing Health Benefits of Lemon Tea, How To Make & Side Effects
Potential Risks of Dried Mango
Despite its high antioxidant, mineral, and vitamin content, dried mangoes contain a lot of calories and sugar. The following are a few things to consider before you gorge on mango:
1. Dried Mango is High in Calories
Long-term side effects of dry mangoes include weight gain if people consume too much dry mango and do not pay attention to the quantity consumed. The total calorie content of 4 dried mango pieces is approximately 120-135 calories.
Even with its high vitamin and mineral content (dried mango nutrients), you may not want to consume it if you want to lose weight. You might be able to satisfy your sweet tooth with other low-calorie fruits, such as fresh apples and berries.
2. Allergic Reactions
A compound called urushiol is present in mango peels in high amounts. Poison ivy, cashews, and pistachios also contain this compound. The highest concentration of this compound can be found in the skin of fresh mangoes.
If you are preparing dried mango from fresh fruit, be careful when it comes into contact with your skin. poison ivy-like rashes can occur if you’re allergic. Urushiol doesn’t cause any allergic reaction when eating dried mangoes since you don’t eat the skin.
It is important to note that eating dried mango can lead to side effects such as a runny nose and red eyes if you are allergic to sulfites.
Choose sulfite-free (or unsulfured) dried fruit to avoid this. (Prior to consumption, check for allergies and consult your health provider if needed.)
3. Dried Mango Contains High Sugar
If we were to discuss dry mangoes’ short-term side effects, it could cause an increase in your blood sugar levels. The sugar content of dried mangoes is sometimes even higher than that of fresh mangoes.
The sweetness is further enhanced with additional sugar in some types of prepackaged types. The dried mangoes that are unsweetened are better than those that are sweetened or crystallized. This means you should limit your consumption of dry mangoes and eat in moderation.
How To Dry Mangoes At Home?
Getting the dried mango health benefits for a long time is as simple as drying them yourself at home. Simply follow the steps outlined below:
- To thoroughly clean the mangoes, wash them under running water.
- After that, you will peel the mango skin with a peeler or a knife.
- Slice the mango into equal portions after it has been peeled so the drying process is quick and easy.
- As you slice the mango, preheat the oven to the lowest temperature and cover the baking sheet with parchment paper or silicone mat.
- Place the mango slices on the mat as soon as the oven is hot and the mango has been sliced. Make sure the slices do not overlap or touch each other.
- You can now bake the slices for at least 2-3 hours to make them dry. To dry the slices evenly from all sides, flip them every 20-30 minutes.
- Ensure the slices are not overcooked or they will turn into mango chips instead of dry mango.
- Turn off the oven when you think the slices are dry and let them cool down for several minutes.
How To Store Dried Mango
The dried mango slices can then be stored in an airtight container or glass jar and enjoyed periodically. The other thing to keep in mind is that these mango slices will go bad if they’re preserved for long, so you must consume them right away to avoid mold growth.
To prolong their shelf life, store them in a cool, dry place. Avoid humid environments for durability. If you don’t have an oven, you can use a dehydrator or microwave instead.
Mango slices can also be dried using the sun if you want to go all-natural. It evidently takes a little longer than a microwave, oven, or dehydrator but trust me it’s worth the time.