Dried mango is the dehydrated version of mango, fruit that comes from Mangifera Indica. They are cut into pieces and dehydrated or dried naturally.
Dried mango has a longer shelf life than the fresh mango after the water is removed. It can be rubbed with salt or sweetened with other fruit juices to improve the taste.
Dried mango is sweet and delicious, and contains a number of nutrients that are beneficial for your health. It is one of the most popular dry fruit and considered as a healthy snack.
This article looks into some potential dried mango nutrients, benefits, and uses.
Dried Mango Nutrition Facts
Dried mango is rich in beneficial nutrients like vitamin A, magnesium, iron, fiber, etc. It also contains a minimal amount of vitamin C compared to the fresh fruit.
During the drying process, some of its water-soluble nutrients are lost such as vitamin C.
According to the USDA database, a 100 g serving of dried mango contains the following nutrients:
- Energy [kcal]: 319
- Protein [g]: 2.45
- Fat [g]: 1.18
- Carbohydrate [g]: 78.58
- Fiber [g]: 2.4
- Sugars [g]: 66.27
- Iron [mg]: 0.23
- Magnesium [mg]: 20
- Phosphorus [mg]: 50
- Potassium [mg]: 279
- Sodium [mg]: 162
- Zinc [mg]: 0.3
- Vitamin C [mg]: 42.3
- Vitamin B6 [mg]: 0.33
- Vitamin A, RAE [µg]: 67
- Vitamin A, IU [IU]: 1343
- Vitamin E [mg]: 4.02
- Vitamin K [µg]: 13.2
Benefits of Dried Mango
Here are some of the health benefits you may get by consuming dried mango:
1. Dried Mango Aids in Weight Loss.
Dried mango is a good source of dietary fiber that can promote satiety and keep you away from overeating.
However, dried mango is less filling as the water content is gone and has a high-calorie count, meaning that you need to take them in moderation.
2. It Can Promote Healthy Skin.
The antioxidants and some active ingredients in dried mango can fight the free radicals and reduce the appearance of wrinkles, age spots, blemishes, and improve the elasticity of the skin.
A study published in 2017 confirms the efficacy of antioxidants in reducing DNA damage and prevent skin aging.
Besides, this nutrient-rich fruit can reduce the inflammation of the skin, keep it healthy and younger looking.
3. Dried Mango May Improve Bone Density.
Dried mango is rich in vitamin A and K, and some minerals that can help improve bone health.
A study was published in the BioMed Research International. It shows that vitamin K has positive effects on bone’s strength.
Another 2006 study states the importance of nutrients like vitamins and minerals in bone health.
Regular intake of dried mango can improve bone density and reduce the risk of osteoporosis.
4. It Can Aid in Digestion.
Dried mango contains a significant amount of dietary fiber that can alleviate the symptoms of diarrhea and constipation, as well as promote better digestion.
Regular intake of this fruit can stimulate peristaltic motion, as well as balance the bacteria level in your gut.
5. Dried Mango Can Soothe Anemia.
Iron deficiency can often cause anemia, a condition where your body lacks healthy red blood cells to carry enough oxygen to the tissues.
Dried mango contains a moderate amount of iron, meaning that it can reduce the symptoms of anemia and improve blood circulation.
6. It Can Improve Vision.
Dried mango contains a significant amount of beta-carotene, an antioxidant that is known to improve the vision.
The component has the ability to slow the onset of cataracts and reduce macular degeneration.
How to Eat Dried Mango?
There are various ways to consume dried mangoes, including:
- Dried mango can be eaten on its own.
- You can add it to trail mixes and granola.
- It can be used as an alternative to tamarind in different Indian cuisines.
- It can also be used in Thai cuisines.
- You can add dried mango in chutneys, muesli, curries, cakes, etc.
Precautions While Eating Dried Mango
You must maintain some precautions, including:
- If you are allergic to mango, you cannot eat dried mango as well.
- Eat in a moderate amount as high carbohydrate may lead to weight gain.
- Excessive consumption of dried mango may increase the blood sugar level.
- Be careful while buying dried mangoes from the shop as some of them may contain artificial preservatives that are harmful to health.
Mango is one of the most popular fruits that provides with a number of health benefits. Like the fresh fruit, its dried version is also rich in nutrient and can be a great snacking option.
However, removing the water content can make this fruit less filling. It means you may end up eating too much of this dried fruit, which can lead to some health problems like obesity.
Dried mango is available almost every grocery shop, but you can also make it at home to ensure there are no added preservatives.
Whenever you feel like snacking, you can a few bites of this delicious dried mangoes to ensure your regular nutrient intake.