Are dried mangos healthy for you? What are the health benefits of dried mango? Get the answers for these questions and more ahead!
Imagine biting a tasty, soft piece of dried mango. It’s so sweet and satisfying! But did you know dried mangoes can do more than taste good? YES!
People adore relishing mangoes of various types and wish to savor them all year round. However, mangoes are inherently a summer fruit, only accessible during those warm days.
Do you find yourself longing for mangoes during the winter months? I understand how challenging it can be to find juicy mangoes in other seasons.
But fret not, as I have good news for you: you can still indulge in the delight of dried mangoes during winter.
Curious about the health benefits of dried mangoes? Read this article, where we will elaborate on everything you need to know.
What Are Dried Mangoes?
Dried mangoes are a dehydrated form of fresh mangoes. Do you know why people dry mangoes? Actually, mangoes are dried and sliced to increase their shelf life. Dried mangoes not only have increased shelf life but are also tastier and healthier.
You can eliminate hundreds of diseases using dried mangoes, such as cancer, anxiety, stress, Inflammation, etc.
Dried Mango Nutrition Facts:
Dried mangoes are highly nutritious, and 40 grams of dried mangoes contain the following nutrients:
- Calories: 128 calories
- Carbs: 31 grams
- Fibers: 1 gram
- Sugar: 27 grams
- Protein: 1 gram
- Vitamin C: 19 percent of the RDV
- Folate: 7 percent of the RDV
- Vitamin A : 3 percent of the RDV
Potential Health Benefits of Dried Mango:
Let me tell you, dried mangoes have lots of health benefits that can make you feel great. They are nutrient-rich and increase your nutrient intake.
Furthermore, dried mangoes have been used in Ayurvedic medicine for more than 4000 years. The origin of mangoes is South Asia, and now mangoes are available all over the world.
Here are 9 potential health benefits of dried mangoes:
1. Possibly help prevent cancer
Cancer is a common illness, and the number of cancer patients is increasing daily. Cancer treatment is available, but prevention is better than cure.
Dried mangoes are known as the best fruit for preventing cancer. Various studies proved that dried mangoes have rich content of polyphenols that prevent cancers. Polyphenol kills the cancerous cells and keeps you away from cancer.
Another report showed that the dried mango contains a flavonoid that works against cancer. So if you want to help yourself possibly avoid cancer, start eating dried mangoes!
2. Boosts energy
Mangoes are the best choice if you are looking for a natural energy booster. Dried mangoes have natural sugar in them, which provides you with sustainable energy. This energy is pure, different from energy obtained from artificial sweeteners.
3. Improve skin health
One of the amazing benefits of dried mango is improving skin health. Dried mangoes contain vitamin A, which is good for the skin. It keeps the skin healthy and makes it glowing. It prevents dehydration and dryness.
According to research, vitamin A slows the aging process and prevents wrinkles. If you want a healthy and glowing skin, then add dried mangoes to your diet!
4. Depression and anxiety
Dried mangoes have magnesium in them. This magnesium helps to aid with depression and anxiety. If you are going through depression, you should add dried mangoes to your diet.
Your recommended intake of magnesium varies with age, sex, pregnancy, and activities. The range of daily values is 400-600 mg of magnesium.
5. Help improve bone density
Dried mangoes are packed with minerals and vitamins. These minerals and vitamins help increase bone density and therefore decrease the chances of osteoporosis.
6. Help improve vision
Dried mangoes also contain a good amount of beta-carotene, which are antioxidants. These antioxidants improve vision and decrease macular degeneration and slow down the cataracts
7. Supports weight loss
If you are wishing to maintain your weight healthily, then add dried mangoes to your diet instead of consuming sugary snacks. In this way, you will feel full and have fantastic energy.
8. Help prevent anemia
Dried mangos contain iron, so it can help prevent iron-deficiency anemia. According to a report, about 10 percent of the RDV of iron is present in dried mangoes.
9. Help with digestive health
Dried mangoes have a rich content of dietary fiber, which makes digestion easy. Eating dried mango can help alleviate symptoms of constipation and diarrhea.
Additionally, the dried mangoes help balance the bacterial level in the gut.
Possible Side Effects of Dried Mango:
Undoubtedly, dried mangoes are super beneficial, but it has a few potential problems or side effects:
1. Allergic reaction
In mango skin, there is a substance known as “urushiol”, and it is found in high concentrations.
If you are taking fresh fruit to make dried mangoes, you should be careful about contact with its skin. If you have an allergy to it, it can result in rashes.
As dried mangoes are without a skin, they are safe to eat, and shouldn’t cause any allergic reactions from this compound.
2. High in sugar
Compared to fresh mangoes, dried mangoes contain more sugar.
Unsweetened dried mangoes are preferred to crystalized or sweetened mangoes. If you are pre-diabetic or at risk of developing type 2 diabetes, you should eat a limited amount of dried mangoes.
How to Dry Mangos At Home?
Do you love to eat dried mango and want to learn how to dry mangos naturally at home? If yes, the good news is that you can, because the process is quite simple!
Moreover, it’s best because you can ensure the quality and freshness of your dried mangoes.
Here is a step-by-step guide:
- The first step of this process is to choose your favorite mango type, wash these fresh mangoes, and leave them for an hour to dry.
- Peel off the mango skin with a peeler, and cut the mangoes into equal shape and size.
- Preheat your oven on very low heat (around 150℉) for 30 minutes.
- Place parchment sheet on a baking sheet, and place all mango slices one by one. Make sure they are some distance from each other to allow for air flow.
- Put the tray in the oven and let them dry for 2-4 hours, turning all the slices upside down every 30 minutes.
- Don’t leave them in the oven for too long, because they will turn into mango chips. Remove them when the moisture has been removed and they are the texture you prefer.
- Now your dried mangoes are ready!
- The shelf life of your dried mangos will depend on how much moisture has been removed. To be sure, refrigerate them in an airtight container for optimal freshness.
How to Use Dried Mango?
Are you a dried mango fan? If your answer is yes, then there is good news for you! You can consume dried mango in different ways. Here are some exciting recipes for you:
1. Dried Mango Salad
Undoubtedly, dried mangoes are so delicious. You should eat this dried mango and kale salad if you are a salad lover.
This salad recipe is quick and easy to make. It includes all common ingredients which you can get from the market easily.
Mango salad recipe:
- 1/2 cup dried mangoes
- 1 head of kale
- 1 cup roasted pistachio
- 1/2 cup boiled red beans
How to make mango salad?
- First, cut the dried mango slices into small pieces of equal size.
- Now chop the kale, and add it into a bowl.
- Then, add pistachio and dried mango slices into the bowl.
- Lastly, put the red beans into the bowl.
- Mix it well, and add some salt according to taste. Now it’s ready to eat!
2. Dried Mango Chutney
Dried mango chutney is Refreshing and healthy. It’s the best summer dish that you can eat with wheat bread. here is a step-by-step recipe for you
Mango chutney recipe:
- Dried mango slices
- Mint leaves
- Coriander leaves
- Green chili
How to make mango chutney?
- Take mango slices and put them in a grinder.
- Add mint and coriander leaves.
- Add some green chili.
- Blend them in a grinder; next, add some water, pit ginger, and salt, and blend it again.
- After grinding for 2 minutes, pour your dried mango chutney into a small bowl, and it’s ready to eat!
How to store dried mangoes for a longer period?
The best way to store dried mangoes is in sealed packets or airtight containers. Keep them in a dry and cool place. Keep them away from direct sunlight.
How long does dried mango last?
According to experiments and people’s surveys, dried mangoes last 6 to 12 months.
Can I dry mango in the sun?
Yes, you can get dried mango by putting the slices of fresh Mango under the sun. This process will take 7 to 8 days. In this process, you have to flip the mango slice sides occasionally.
Is dried mango healthier than fresh mangoes?
Yes; according to different research, dried mangoes are healthier than fresh ones because they contain organic sugar and carbohydrates.
Is dried mango good for kids?
Yes, it’s the perfect snack for kids with hundreds of health benefits.
Dried mangoes are packed with vitamins and antioxidants and there are various health benefits of dried mango.
Crunchy dried mangoes aid in preventing various diseases like obesity, cancer, anaemia, eye issues, stress, anxiety, acidity, etc.
It would help if you incorporated dried mangoes into your diet; these are easy to make and easily available in grocery stores.
More Exotic Fruits:
- Eggfruit (Canistel)
- Yellow Dragon Fruit
- Naseberry (Sapodilla)
- Black Sapote
- Starfruit (Carambola)
- Yellow Passion Fruit
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