Riya Baibhawi

Brain Boost To Vitamin C: Dried Mango Is The Snack You Need

Dried Mango

<span>Mango</span> is one of the most popular tropical fruits in the whole world. Its sweet taste and smell combined with its soft texture, make up for a perfect delight. While these features make it a fan favourite, they also make this fruit, highly perishable. Therefore, many preserve it in its dehydrated or dry form. This gives them a chance to use it in multiple food products and also, relish it whenever they want. But how nutritious is it?

To begin with, mango retains much of its nutritional value even when dehydrated. A 1/4 cup serving, which is approximately 40 grams or roughly nine pieces, provides 128 calories. It contains 31 grams of carbohydrates, 1 gram of fibre, and 27 grams of sugar. Additionally, it offers 1 gram of protein and essential vitamins such as Vitamin C, which constitutes 19% of the Daily Value (DV), along with 7% of the DV for folate and 3% of the DV for Vitamin A.

The fruit delivers vital nutrients such as vitamin C, which boosts immunity and skin health, and vitamin A, which supports eye health. However, its high sugar and calorie content necessitate moderate consumption to avoid weight gain or blood sugar spikes. 

<h2>What's Special About Dried Mango?</h2>

Dried mango offers several health advantages. It contains antioxidants like carotenoids and polyphenols, which may reduce the risks of diabetes, cancer, and inflammation. Although the drying process diminishes some heat-sensitive nutrients like beta carotene by up to 53%, dried mango remains a significant antioxidant source, including beta-cryptoxanthin and luteoxanthin. 

The fruit's fibre content also supports gut health, while studies suggest that dried fruit consumption may enhance overall diet quality and help manage body weight.

A recent study also proved mango's benefits on cognitive health. The study titled "Assessment of Efficacy and Safety of Mangifera indica Extract (Stadice) for Cognitive Function: A Randomized, Double-Blind, Placebo-Controlled Study" was published in the journal <em>Cureus</em> in July 2024.

Researchers concluded that stadice (mango extract) significantly improved mental speed, attention, working memory, response inhibition, and verbal learning and memory compared to the placebo. Participants also exhibited better psychological stress management, handling nervousness, irritability, and mood swings more effectively.  

<strong>ALSO READ: </strong><a href="https://www.healthandme.com/health-wellness/fibre-magnesium-and-omega-3-fatty-acids-food-that-may-help-to-manage-migraine-article-151115452" data-type="tilCustomLink">Fibre, Magnesium And Omega 3 Fatty Acids: Food That May Help To Manage Migraine</a>

<h2>Potential Risks Of Consuming Dried Mango</h2>

While mango allergies are rare, some individuals might react to profiling,  a compound linked to cross-reactivity with fruits like peaches and apples. Moreover, people who had previous exposure to poison ivy (a type of allergenic plant) and oak may experience reactions due to urushiol (an oily, allergenic substance) in mango peel, though this is less common in dried forms. 

Also for those sensitive to sulfites, often used as preservatives in dried fruits, may also face adverse reactions, especially those with asthma. Choosing unsweetened dried mango can minimize the risks of added sugar and preservatives. To get the best out of this healthy snack, you need to select products with no added sugars or sugary coatings. Ideally, the ingredient list should feature only mango or all-natural components. 

<strong>ALSO READ: </strong><a href="https://www.healthandme.com/health-wellness/heres-the-scary-reason-you-should-never-use-whitening-toothpaste-article-151115400" data-type="tilCustomLink">Here's The Scary Reason You Should Never Use Whitening Toothpaste</a>

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Dried Mango Health Benefits

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Mango is one of the most popular tropical fruits in the whole world. Its sweet taste and smell combined with its soft texture, make up for a perfect delight. While these features make it a fan favourite, they also make this fruit, highly perishable. Therefore, many preserve it in its dehydrated or dry form. This gives them a chance to use it in multiple food products and also, relish it whenever they want. But how nutritious is it?To begin with, mango retains much of its nutritional value even when dehydrated. A 1/4 cup serving, which is approximately 40 grams or roughly nine pieces, provides 128 calories. It contains 31 grams of carbohydrates, 1 gram of fibre, and 27 grams of sugar. Additionally, it offers 1 gram of protein and essential vitamins such as Vitamin C, which constitutes 19% of the Daily Value (DV), along with 7% of the DV for folate and 3% of the DV for Vitamin A.The fruit delivers vital nutrients such as vitamin C, which boosts immunity and skin health, and vitamin A, which supports eye health. However, its high sugar and calorie content necessitate moderate consumption to avoid weight gain or blood sugar spikes. What's Special About Dried Mango?Dried mango offers several health advantages. It contains antioxidants like carotenoids and polyphenols, which may reduce the risks of diabetes, cancer, and inflammation. Although the drying process diminishes some heat-sensitive nutrients like beta carotene by up to 53%, dried mango remains a significant antioxidant source, including beta-cryptoxanthin and luteoxanthin. The fruit's fibre content also supports gut health, while studies suggest that dried fruit consumption may enhance overall diet quality and help manage body weight.A recent study also proved mango's benefits on cognitive health. The study titled "Assessment of Efficacy and Safety of Mangifera indica Extract (Stadice) for Cognitive Function: A Randomized, Double-Blind, Placebo-Controlled Study" was published in the journal Cureus in July 2024. Researchers concluded that stadice (mango extract) significantly improved mental speed, attention, working memory, response inhibition, and verbal learning and memory compared to the placebo. Participants also exhibited better psychological stress management, handling nervousness, irritability, and mood swings more effectively.  ALSO READ: Fibre, Magnesium And Omega 3 Fatty Acids: Food That May Help To Manage MigrainePotential Risks Of Consuming Dried MangoWhile mango allergies are rare, some individuals might react to profiling,  a compound linked to cross-reactivity with fruits like peaches and apples. Moreover, people who had previous exposure to poison ivy (a type of allergenic plant) and oak may experience reactions due to urushiol (an oily, allergenic substance) in mango peel, though this is less common in dried forms. Also for those sensitive to sulfites, often used as preservatives in dried fruits, may also face adverse reactions, especially those with asthma. Choosing unsweetened dried mango can minimize the risks of added sugar and preservatives. To get the best out of this healthy snack, you need to select products with no added sugars or sugary coatings. Ideally, the ingredient list should feature only mango or all-natural components. ALSO READ: Here's The Scary Reason You Should Never Use Whitening Toothpaste