Are Dried Mangoes Good for You? Exploring the Health Benefits of Eating Dried Mango

Introduction

Dried mango is a popular snack food enjoyed around the world. It’s made by drying mango slices and then coating them with sugar and other preservatives. Dried mango is often sold in bags or boxes at grocery stores, making it an easy and convenient snack option. But aside from its taste, are there any health benefits associated with eating dried mango? In this article, we’ll explore the nutritional content of dried mango, how to incorporate it into your diet, and the surprising health benefits associated with eating this tasty treat.

Exploring the Nutritional Benefits of Dried Mango

Dried mango is a great source of essential vitamins and minerals. According to the USDA National Nutrient Database, one cup of dried mango contains:

• Vitamin A: 14% of the Daily Value (DV)
• Vitamin C: 30% of the DV
• Calcium: 4% of the DV
• Iron: 6% of the DV

Dried mango is also a good source of dietary fiber. One cup provides 9 grams of dietary fiber, which is 36% of the DV. Dietary fiber helps keep you feeling full longer and aids in digestion.

Dried mango is also a good source of antioxidants. Antioxidants help protect cells from damage caused by free radicals, which can lead to chronic diseases such as cancer and heart disease. The antioxidants found in dried mango include vitamin C, beta-carotene, and polyphenols.

How to Incorporate Dried Mango into Your Diet

There are many ways to incorporate dried mango into your diet. Here are a few ideas:

Snacking on Dried Mango

Dried mango makes a great snack. It’s sweet, chewy, and packed with nutrition. Dried mango is also low in calories, so it won’t derail your diet. For a healthier snack, look for brands of dried mango that don’t contain added sugar.

Using Dried Mango in Recipes

Dried mango can be used in a variety of recipes. Try adding it to oatmeal, yogurt, trail mix, and baked goods. It can also be used to add sweetness and texture to savory dishes like stir-fries, curries, and salads.

Adding Dried Mango to Smoothies

Dried mango is a great way to add sweetness and nutrition to smoothies. Blend it with other fruits, yogurt, and your favorite milk for a quick and healthy breakfast or snack.

A Comparison of Fresh and Dried Mango: Which is Healthier?

When it comes to nutrition, fresh and dried mango are both good options. However, there are some key differences between the two. Here’s a comparison of their nutritional value, taste, and cost.

Nutritional Value

Fresh mango and dried mango have similar amounts of vitamins and minerals. However, due to the dehydration process, dried mango has a higher concentration of these nutrients. According to a study conducted by the University of California, Davis, dried mango has more than three times the amount of vitamin C and twice the amount of iron compared to fresh mango.

Taste

Fresh mango has a sweet and juicy flavor that is hard to beat. Dried mango has a similar flavor, but it is much sweeter and chewier due to the added sugar and dehydration process.

Cost

Fresh mango is usually cheaper than dried mango, however, the cost can vary depending on the time of year and where you buy it. Dried mango is typically more expensive, but it lasts longer and is easier to store.

The Surprising Health Benefits of Eating Dried Mango

Eating dried mango can provide a variety of health benefits. Here are a few of the most surprising ones:

Improves Digestive Health

The high fiber content in dried mango helps promote digestive health. Fiber helps keep your digestive system running smoothly and can help prevent constipation and other digestive issues. In addition, the antioxidants in dried mango can help reduce inflammation in the gut, which can further improve digestive health.

Supports Immune System Function

The vitamins and minerals in dried mango can help support immune system function. Vitamin C, for example, is an antioxidant that helps protect cells from damage caused by free radicals. Vitamin A also plays an important role in immune system health, as it helps to regulate the body’s response to infection and disease.

Promotes Healthy Skin

The vitamins and minerals in dried mango can help keep your skin looking healthy. Vitamin A helps to keep skin cells hydrated and may even help reduce wrinkles. Vitamin C is also important for skin health, as it helps to produce collagen, which keeps skin looking firm and supple.

A Guide to Buying, Storing and Preparing Dried Mango

If you’re looking to add dried mango to your diet, here are some tips for buying, storing, and preparing it:

Where to Buy Dried Mango

Dried mango can be found in most grocery stores. Look for brands that don’t contain added sugar or preservatives. You can also find it online or at specialty stores.

Best Practices for Storage

Dried mango should be stored in an airtight container in a cool, dry place. It will last up to six months when stored properly.

Tips for Preparing Dried Mango

To prepare dried mango, simply soak it in water for 10 minutes before use. This will help rehydrate the fruit and make it easier to work with. You can also chop or puree it for use in recipes.

Conclusion

Dried mango is a delicious and nutritious snack that can provide a variety of health benefits. Not only is it a good source of essential vitamins and minerals, but it also contains dietary fiber and antioxidants. It can be enjoyed as a snack on its own, used in recipes, or added to smoothies.