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What is useful for dried mango — 5 proven properties, composition and preparation

Dried mango is not only a delicious and natural snack, but also has important beneficial properties for health.

Dried fruit is saturated with nutrients and improves the functioning of almost all body systems. It is able to normalize bowel function and reduce the risk of developing the most common diseases (including cancer).

5 proven properties

Below are the 5 main facts about the benefits of dried mango (based on evidence).

1. Has a rich composition

The calorie content of dried mango is about 320 calories per 100 grams, a significant part of which I have to on carbohydrates. Dried fruit also contains a number of proteins with essential amino acids.

The product is rich in vitamins (A, B6, C, E, K and PP), macro- (potassium, magnesium) and trace elements (manganese, copper), as well as omega-3 fatty acids.

100 grams of dried mango contains 5 daily norms of manganese. Manganese is necessary for the course of metabolic processes, maintenance of glucose metabolism and production of thyroid hormones, synthesis of red blood cells and adequate Brain work .

Dried fruit is also rich in antioxidants, which prevent the development of chronic diseases and malignant tumors.

Dried mango is a unique source of vital biologically active substances.

2. Improves the condition of the skin

After drying, mango retains almost the entire volume of antioxidants in its composition, which normalize metabolic processes in the skin, activate the synthesis of collagen and elastin fibers.

Systematic consumption of dried fruit is associated with fewer wrinkles and age spots, and a rare incidence of purulent-inflammatory diseases. Similar information lead Cuban scientists.

Mango also reduces the amount of subcutaneous fat and the appearance of cellulite (due to the presence of fiber). In the process of losing weight, the skin also restores its natural beauty and aesthetics.

Dried mango has a beneficial effect on the appearance of the skin and reduces the risk of developing infectious and inflammatory pathologies.

3. Improves digestion

Dried mango is good source of fiber for our body.

Dietary Fiber needed for the smooth functioning of the smooth muscles of the intestinal wall. When taking sufficient doses of fiber, there is an increase in the multiplicity and volume of stool, constipation is less common.

Fiber supports the composition of the microflora, stimulating the growth and reproduction of beneficial microorganisms, inhibiting the vital activity of pathogenic and opportunistic representatives of the microflora.

Short-chain fatty acids (butyrate, acetate, etc.) formed during the fermentation of dietary fibers, in combination with antioxidants, reduce the probability of becoming autoimmune (Crohn's disease, ulcerative colitis) and malignant diseases of the large and small intestine.

Natural dried mango is recommended for people of older age groups, as well as pregnant women who often have constipation.

Dried fruit is necessary for the prevention of constipation, maintaining the composition of the microflora and preventing the development of malignant processes in the intestine.

4. It has antioxidant properties

As already mentioned, dried mango contains a lot of antioxidants.

The antioxidants in mango neutralize free radicals that contribute to the death or malignant degeneration of body cells. There was similar information checked experimentally by scientists from Cuba.

It should be noted separately that antioxidant substances reduce the risk of almost any chronic diseases from all organ systems.

Installed that vitamin A in dried fruit, which is also an antioxidant, is necessary to increase visual acuity and reduce the likelihood of age-related macular degeneration, which can lead to complete blindness.

Dried mango has strong antioxidant activity.

5. Improves the course of type II diabetes mellitus

Dried mango has a small glycemic index, therefore, it does not cause sharp fluctuations in blood sugar levels after consumption.

The work of Indian specialists demonstrate the ability of the product to increase the sensitivity of peripheral tissues to insulin, which contributes to a more effective capture of glucose by cells of muscle and adipose tissues and a decrease in its level in the blood.

Additional contribution is made by fiber . It slows down the absorption of any carbohydrates trapped in the lumen of the gastrointestinal tract.

The useful properties described above allow the use of dried mango for the prevention and even therapy (together with medications) of type II diabetes mellitus.

Dried mango reduces blood glucose levels and can be used to prevent and alleviate the course of type II diabetes mellitus.

Possible harm

Despite the abundance of medicinal properties, dried mango can cause significant harm to the body.

The most common undesirable effects are:

  1. Obesity. In moderate amounts (taking into account the daily calorie content), dried fruit is a dietary product that promotes weight loss. However, when consumed in large quantities, it is possible to form excess fat deposits.
  2. Dyspeptic disorders. Mango is rich in dietary fibers, the abundance of which can disrupt the motor evacuation function of the intestine and lead to disorders such as diarrhea, constipation, nausea or vomiting, bloating, pain in the iliac regions.
  3. Allergic reactions. Are rare and characterized by mild course (symptoms from the skin and mucous membranes).

Mangoes, including dried ones, are recommended to be consumed during pregnancy in order to provide the mother's body with maximum nutrients. There was no negative effect on the fetus and the child's health in the first years of life.

It is recommended to carefully approach the addition of dried fruit to the diet due to the presence of contraindications and the risk of side effects.

How to cook at home?

Cooking dried mango at home is quite simple. First, you need to choose high-quality ripe fruits that must meet the following criteria:

  • Color – yellow or green;
  • Aroma – rich, tart;
  • Consistency – elastic, but not soft;
  • Appearance – absence of any damage and smooth skin.

The easiest way is to make dried mango in the oven:

  1. Cut the fruit into small slices.
  2. Spread out on a baking sheet lined with parchment paper. The edges of the mango should not touch each other.
  3. Put the fruit in the oven and cook for about 5-6 hours at a temperature of 50-55 degrees. Open the oven door every 30-60 minutes and turn the slices over.

When using an electric dryer, the cooking time is reduced to 4-4.5 hours.

It is not necessary to pre-soak the mango.

The recipe for making dried mango is quite simple. The main thing is to follow the technology.

Tips for choosing and receiving

When buying dried fruit in stores, you need to take into account a number of characteristics that allow you to distinguish a quality product:

  1. Color. Pale orange or brown. Bright shades (red or orange) indicate the use of chemicals to give a marketable appearance.
  2. Consistency. Mango should not be flabby, when pressed with a finger, it should restore its shape.
  3. Surface. Is normally matte or slightly shiny.

Mangoes are best purchased in their original packaging with a label indicating the date of manufacture and expiration date.

After purchase, candied fruits should be stored separately from other products in an airtight container. It is advisable to choose a dark, cool place. The ingress of moisture or direct sunlight is unacceptable. The optimal storage temperature is about 20-24 degrees.

Dried fruit can be eaten in its pure form or combined with other products. There are a lot of recipes for salads, desserts and sweet mango-based dishes. It is often used in the manufacture of bakery products (as a natural sweetener).

In folk medicine, dried fruit serves as the main ingredient for tinctures and decoctions, tea and compote.

Mango is widely used in folk and evidence-based medicine, cooking. You should carefully approach the choice of dried fruit in stores in order to get only benefit from it.

Conclusion

  1. Thus, mango is rich in vitamins, minerals, fiber and antioxidants.
  2. Dried fruit improves skin condition and helps to lose weight, normalizes intestinal function, helps reduce the risk of type II diabetes mellitus and malignant tumors.
  3. Dried fruits are easy enough to cook on your own. The main thing is to choose high–quality fresh mango fruits and follow the technology.
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