For years, dried fruits have been demonised because of their level of sugar and calories.
Part of the problem is caused by the fact that fresh fruits contain natural sugar and, when the water is removed, the sugar content increases.
Adding sugar and sulfites to adjust the flavour and the appearance of dried fruits is still a common practice among some big producers, and this damages the reputation of dried fruits even further.
Nonetheless, dried fruits are still a rich source of important vitamins, minerals and fibre, so they can still be consumed in moderation.
Of course, reading the back labels to make sure you pick the right brand that doesn't add sugar or sulfites is important.
This way you won't have to eliminate them from your diet.
Dried mango, for example, is rich in
Vitamin C, A, B, E, K
Potassium, Calcium, Magnesium
Therefore, it can offer many health benefits when added to your balanced diet.
In this article, we have listed the top five dried mango benefits that might surprise you.
1- SUPPORT DIGESTION AND GUT HEALTH
The majority of people in the UK do not eat enough fibre.
According to BDA, Association of UK Dietitians, adults in the UK consume an average of 18g of fibre a day.
The recommended intake is 30g a day (1).
Dried mango is rich in fibre and can, therefore, help balance the level of bacteria in your gut while increasing bowel movements in constipated subjects.
Having food high in fibre daily like apples, baobab, avocado and dried mango, is not only the easiest and most natural way to prevent constipation, but it also reduces your chances of developing more serious health conditions such as high cholesterol, type 2 diabetes, heart disease, stroke and certain types of cancer like bowel cancer.
2- IMMUNE AND ENERGY BOOSTER
When consumed in moderation, dried mango can also be an essential source of B vitamins and vitamin A, which, according to several studies, help increase energy levels and fight tiredness.
Dried mango is also rich in vitamin C, an essential antioxidant that aids tissue repair and iron absorption (2).
The combination of vitamin C, zinc and carotene in dried mango, may also alleviate symptoms of colds and infections and reduce the period of illness (3).
3- LOWER BAD CHOLESTEROL AND BLOOD PRESSURE
Dried mango is naturally rich in pectin, vitamin C and fibre which contribute to lowering cholesterol levels when taken as part of a healthy and balanced diet.
It also helps reduce high blood pressure thanks to the presence of soluble fibre, potassium and vitamins.
These nutrients promote the good functioning of the arteries and lower the risk of developing heart disease (4).
Mango provides 10% of the recommended daily intake of Vitamin E.
A study conducted in 2019 discovered that adding Vitamin E to the diet increases sperm count as well as sperm mobility (5).
In women, vitamin B6 increases the level of progesterone, the hormone responsible for preparing the body for pregnancy.
A deficiency in B6 could lead to hormonal imbalance which could potentially affect the quality of the egg and lead to irregular periods (6).
5- JOINT PAIN
Mangoes contain polyphenols and recent research has found that this compound is more abundant in dried mango (7).
Polyphenols contain anti-inflammatory properties, so regular consumption
of this nutrient could reduce the pain caused by inflammations (8).
The presence of vitamin K in dried mangoes can also aid bone density and reduce the risk of developing conditions such as osteoporosis (9).
HOW TO USE DRIED MANGO
Another advantage of having access to good quality and naturally treated dried fruits is that you can enjoy them all year round, especially those seasonal fruits like mango.
Try some of our recipe ideas with dried mango.
WHERE CAN I BUY DRIED MANGO