Mango Smoothie: Health Benefits And Recipe

Happiness is having a chilled mango smoothie during summer!  

Mango is the favourite of everyone, be it a child or anyone older. We wait for the summer just for the arrival of juicy, sweet mangoes. 

It is a tropical fruit cultivated for over 4,000 years in India and Southeast Asia. Mangoes come in hundreds of types, each with its own individual flavour, shape, size, and colour. This fruit is not only delicious, but it also has a favourable nutritional profile. 

According to a study, mango and its nutrients have been linked to several health benefits, including ocular and intestinal health and even aids in several medical conditions. The best thing is that this tropical fruit, rich in flavour and colour, is also quite healthy for us. Mangoes are high in antioxidants, vitamins, and enzymes. So it is no surprise that mango has been anointed the king of the fruit kingdom.

Keep scrolling to know about mango, its health benefits, nutritional value and the delicious smoothie recipe.

Table Of Contents  

1. What Is The Nutritional Value Of Mango? 

2. What Are The Health Benefits Of Mango?  

3. The Mango Smoothie Recipe
4. Dietitian’s Recommendation 

5. The Final Say 

6. FAQs 

What Is The Nutritional Value Of Mango? 

Mango is a popular fruit not just because it is delicious but also because it is high in nutrients. One cup (165 grams) of fresh mango provides

• Calories- 99 kcal 
• Protein-  1.4 g
• Carbs-  24.7 g
• Fat- 0.6 g
• Fibre- 2.6 g
• Sugar-  22.5 g
• Vitamin C- 67% of the daily value (DV)
• Copper-  20% of the DV
• Folate-  18% of the DV
• Vitamin B6- 12% of the DV
• Vitamin A-  10% of the DV
• Vitamin E-   10% of the DV
• Vitamin K-  6% of the DV

What Are The Health Benefits Of Mango?  

Mango is a fruit that is sweet, juicy and delicious and has several health benefits. Therefore, here we have listed the health benefits of mango. Read to know! 

1. Keeps Heart Healthy 

Mangoes are high in vitamin C, pectin, and fibre, all of which aid in the reduction of blood serum cholesterol levels. Moreover, potassium regulates heart rhythm and hypertension, keeping the heart healthy.

2. Aids In Weight Loss 

Mango phytochemicals work as natural fat burners. This is because mangoes contain fibre, which keeps the stomach fuller for longer. If the stomach is fuller for longer, it reduces the need to eat, leading to weight loss. 

3. Helps To Boost Immunity 

If you want to increase your immunity, mango is an excellent fruit because all mangoes, including the peel, are high in antioxidants. Mangoes provide about 25% of our daily dosage of vitamin A, which promotes healthy immunity, in addition to high quantities of vitamin C and antioxidants.

4. Gives Glowing And Radiant Skin 

Yes, you read it right! Mango cares for beautiful skin. Mango, which includes both vitamin A and vitamin C, aids in forming collagen, a protein that promotes skin suppleness, hair development, and skin rejuvenation.

Vitamins and antioxidants shield the skin from harmful UV (Ultra Violet)  rays and help slow ageing. Vitamin C, the skin care superhero, tightens wrinkles and minimises acne-related dark spots and irritation.

5. Maintains Sharp Vision 

A combination of beneficial compounds derived from vitamin A, lutein, zeaxanthin, and beta-carotene promotes eye health and aids in eyesight maintenance. 

Mango is especially beneficial if you spend a lot of time on the computer or in the sun. It protects your eyes during this time and aids in the recovery of dry eyes.

6. Beneficial For Digestion

Mango smoothie is high in fibre, which is proven to aid digestion. Mangos also aid with constipation and promote overall gut health.

The Mango Smoothie Recipe 

This mango smoothie is a delicious blend of papaya and mango. It is tempting and easy to make and the favourite of all. To make this delicious mango smoothie read the list of ingredients and follow the given steps. 

Ingredients

• Mango- ½ Cup 
• Papaya- ¼ Cup 
• Yoghurt- 1 Cup 
• Milk- ½ Cup 
• Ice cubes, as required 

Preparation Method 

1. Add papaya, mango, yoghurt and milk in a blender. 

2. Blend them for about a minute or until it has a smooth consistency. 

3. Pour it into a serving glass and add ice cubes. 

4. Serve the mango smoothie immediately! 

Dietitian’s Recommendation 

A mango smoothie is a blended fruit drink with only 5 ingredients. It has a great flavour that is ideal for a healthy yet appetising option. It only takes 5 minutes to make and is high in fibre, vitamins, and minerals.

                                                                                                                                                                                                                                                        -  Dietitian Lavina Chauhan

The Final Say 

From fibre to potent vitamins and minerals and the delicious taste in between! The mango smoothie is also low in fat and only has roughly 100 calories. So, eat some mangoes! Enjoy all of the beneficial qualities of mango in a very convenient manner.

FAQs

1. Are smoothies healthy?

The health quotient of smoothies depends on the ingredients you put into them. A mango smoothie certainly is healthy! You can use unsweetened and low-fat coconut milk to cut down on sugars and calories further, and you get a ton of nutrients from the mango. Blending also makes it easier to digest.

2. Is it healthy to have a mango smoothie for breakfast?

Having a mango smoothie for breakfast is a great option! Not only are they quick to make on busy mornings, but it is also a great way to get vitamins and minerals before you start your day. Besides, the fibre will keep you full, so those mid-morning snacks are easier to avoid.

3. What fruit goes well with mango?

Mangoes are a versatile fruit that pairs well with anything. Coconut, peach, pineapple, papayas, blueberries, raspberries, strawberries, oranges, kiwi, pomegranate, tomato and banana are some fruit that goes well with mango. You may also use mango with lemon, lime, onion, and avocado to spice things up.

4. Does mango help in weight loss?

Yes! According to experts, mangoes may be included in weight reduction programs as long as they are consumed fresh and not in the form of ready-made mango drink, as this deprives you of fibre. Limit yourself to just one mango every day. 

5. What fruits should not be added to the mango smoothie? 

Do not mix acidic fruits like grapes, strawberries, or oranges with a mango smoothie. 

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