Mango season is already here – and there's no better time to celebrate one of the most beloved fruits in Israel and around the world. Its orange-yellow color, rich flavor, velvety texture, and summery aroma make it a particularly popular natural dessert. But it turns out that mango is not only tasty – it's also packed with real nutritional benefits.
Here are all the reasons to add it to your menu:
Strengthens the Body from Within
Mango is rich in vitamin C, which is considered a key component in maintaining a strong immune system. One cup of mango can provide up to two-thirds of the recommended daily amount – making it an excellent choice during heatwaves or times of exposure to illness. Additionally, mango contains beta-carotene, which is converted in the body into vitamin A – essential for the health of the eyes, skin, and immune system.
Supports the Digestive System
Suffering from constipation or stomach discomfort? Dietary fibers, found in a good amount in mango, can help regulate the digestive system and improve overall feeling. They also contribute to a lasting feeling of fullness, reducing the need for unnecessary snacks between meals.
Glowing and Healthy Skin
The active ingredients in mango, mainly beta-carotene and antioxidants, partially support a healthy, supple, and youthful skin appearance – especially during a time when many of us are exposed to the sun. However, this does not replace sunscreen.
Helps Balance Fluids and Blood Pressure
The high water content in the fruit – nearly 80% – together with a significant amount of potassium, makes it a fruit that helps balance blood pressure and supports proper function of the heart and muscles. On particularly hot days, fresh mango alongside cold water can be a refreshing and healthy solution.
Not Only for the Body – Also for the Mind
Mango also contributes to mental health. It contains folic acid, which is part of the B-vitamin family, and helps regulate the nervous system. This has a direct effect on mood, stress reduction, and overall vitality.
How Much Is Too Much?
Despite its many benefits, it is recommended to consume mango in moderation. One cup a day – as a serving of fruit – is enough to enjoy its benefits without overdoing the sugar intake. Even people with diabetes can include mango in their diet, while paying attention to portion size and under nutritional guidance.
The writer is a clinical dietitian specializing in diabetes at Maccabi Healthcare Services, Southern District.