Ever wondered what it is about mangoes that evoke the inner child in us?? No matter how messy it gets we’re always ready to dig into it and just get messy – LOL (no pun intended). Well, as I was ravaging on a mango this morning series of thoughts dawned on me like “What are the benefits of eating mangoes in the morning?”, or “Is it ok to have a mango on an empty stomach?” and “How many mangoes can you have to be considered too much?”.
So I figured “Benefits of eating mangoes in the morning” sounds like an interesting blog post topic, and here we are.
7 Benefits of Eating Mangoes In The Morning
1. Nutritional Value: Mangoes are rich in essential nutrients such as vitamins as well as dietary fiber.
a). Vitamins: Mangoes are an excellent source of vitamin A, which promotes healthy vision, immune function, and cell growth. They are also rich in vitamin C, a powerful antioxidant that supports the immune system and collagen production. Additionally, mangoes contain vitamin E, known for its antioxidant properties and role in skin health.
b). Dietary Fiber: Mangoes are a good source of dietary fiber, which aids digestion, promotes regular bowel movements, and helps maintain a healthy weight. Fiber also contributes to a feeling of fullness and can support healthy blood sugar levels.
By incorporating mangoes into your diet, you can enjoy the benefits of these essential nutrients that contribute to your overall health and well-being.
2. Boost of Energy: Mangoes contain natural sugars like fructose and glucose, which can provide a quick burst of energy in the morning. This can help kick-start your day and keep you feeling refreshed.
3. Improved Digestion: Mangoes are a good source of dietary fiber, which aids digestion and helps prevent constipation. Consuming mangoes in the morning can support a healthy digestive system.
4. Immune System Support: Mangoes are abundant in vitamin C, which is known to strengthen the immune system. Starting your day with mangoes may help enhance your body’s ability to fight off infections and illnesses.
5. Eye Health: Mangoes contain nutrients like vitamin A, which is essential for maintaining good eyesight. Regular consumption of mangoes in the morning could contribute to improved eye health.
6. Skin Health: The antioxidants present in mangoes, such as vitamin C and beta-carotene, can promote healthy skin. Including mangoes in your morning routine may provide nourishment to your skin from within.
7. Weight Management: Despite their sweetness, mangoes are relatively low in calories and have a moderate glycemic index. When consumed in moderation, they can be a part of a healthy diet and may aid in weight management.
Mangoes are not only delicious but, high in nutritional value, and is readily available across the world, and also offer several potential health benefits. This is why it is referred to as the king of fruits.
Can You Eat Mangoes on an Empty Stomach?
Yes, you can have mangoes on an empty stomach. Mangoes are suitable to be consumed on an empty stomach only by individuals without severe insulin resistance or hyperglycemia. For others, it is advisable to have mangoes after a meal. Additionally, it is important to choose organic, naturally ripened mangoes to avoid the intake of potentially harmful chemicals first thing in the morning.
According to Dietician Lavleen Kaur, co-founder of Diet Insight in an interview, eating mangoes on an empty stomach is not an issue as they provide a beneficial energy boost. However, it is essential to practice portion control. In the morning, our body requires alkaline-rich foods, making mangoes a suitable fruit choice to begin the day (excluding citrus fruits). Mangoes can also serve as a healthy mid-morning snack but should be avoided during or immediately after meals, as well as before bedtime. Consuming mangoes at these times may lead to an excessive supply of glucose to the body, as explained by Kaur.
It is also important to note that the key to enjoying mangoes or any sort of food or any meal, in particular, is moderation. You may prevent the potential negative effects related to excessive intake of mangoes by eating them in reasonable quantities/sizes and taking individual dietary needs into consideration. For me, it is three max, after that any more would result in more time in the restroom and a little bit of bowel upset.
Note: IBS simply means irritable bowel syndrome. Constipation, diarrhea, bloating, and stomach cramps are some of the symptoms it produces. These often come and go throughout time and might endure for a few days, a few weeks, or even several months. Typically, it’s a lifetime issue.
According to Abhilasha V, Chief Clinical Nutritionist at Cloudnine Group of Hospitals, Bengaluru, mangoes are a suitable breakfast choice for most individuals. However, those with diabetes and (IBS) should exercise caution. Mangoes can be added to breakfast smoothie bowls, mid-morning lassis, and evening milkshakes, and enjoyed as a post-meal dessert in moderate portions. Diabetic individuals should monitor their sugar levels and consume mangoes in small portions, avoiding excessive amounts, particularly after a main meal, to prevent post-meal sugar spikes.
Nonetheless, always get advice from a medical expert or a certified dietician if you have any questions or particular health issues.
In conclusion, mangoes are not only a delightful and flavorful fruit but also offer numerous health benefits. Starting your morning with a serving of mangoes can provide you with essential nutrients, boost your energy levels, aid digestion, support your immune system, and promote eye and skin health. While moderation is important, incorporating mangoes into your morning routine can be a delicious and nutritious way to kick-start your day. So, why not consider adding mangoes to your breakfast or enjoying them as a refreshing snack? Either way, embrace the goodness of mangoes, unleash your inner child, and experience a vibrant and healthy start to your day.