10 Mango Smoothie Recipes That You Can’t Live Without!
If you’ve not yet discovered the delights of mango smoothies, you’re in for a treat!
Mango is a great choice for making smoothies that are weight loss friendly and delicious. One of the great things about using mango in smoothies is the refreshing tropical twist it adds. It’s also a super healthy choice that goes well with lots of other ingredients.
Whether you’re looking for a quick and easy breakfast, a delicious dessert or a healthy snack to keep you full, we’ve got you covered.
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Superfood Mango Smoothie Recipes
FAQs About Mangoes
Now that these delicious recipes have got you super excited about what you can do with mangoes, here are the answers to some of the common questions about mangoes and what they can do from a health and weight loss prospective.
How many calories in a mango?
According to the US Department of Agriculture, 100g of mango has around 60 calories and not much in the way of fat.
That’s not the only reason to love mangoes though … they’re super healthy and are a great source of fiber and antioxidants. Plus, you’ll get a really good boost of vitamins A and C. Whip up a mango smoothie regularly and you’ll be supporting your eye health and immunity.
Are mangoes good for weight loss?
With their low calorie count, mangoes are a very weight loss friendly food. They’re fat free, low in calories and low in cholesterol. As part of a calorie controlled diet, including mango in your diet can be a great way to lose weight.
Combining them in a smoothie with other ingredients that are high in fiber can keep you feeling fuller for longer. For example, making a mango smoothie that also contains strawberry, raspberry or banana can make a breakfast smoothie that helps you to stay full until lunch time, especially if it also has protein such as Greek yogurt in it.
Is mango acidic or alkaline?
Mango is an alkaline-forming fruit. As it isn’t classed as a citrus fruit, mango is lower in citric acid than you might think. Eating a lot of acidic foods can throw your body out of balance and result in some common health problems.
Consuming more alkaline foods restores your body’s pH levels and can have other benefits too.
Alkaline foods have been linked to better digestion and skin, for example.
As mango is pretty alkaline, it can help to make your body less acidic and balance out pH levels.
Is mango skin edible?
Mango skin is perfectly okay to eat and in some cultures, it’s considered to be a real delicacy.
Eating the skin of a mango isn’t to everyone’s taste though due to the texture and some people will settle solely for the flesh inside.
One of the great things about using mangoes in your smoothies is the fact that you won’t notice the texture or taste as you would normally - perfect if you’re not a fan of mango skin but want to reap the benefits of eating the whole fruit.
If you still choose not to eat mango skin, you’re missing out on some of the health benefits associated with it. It’s a great source of antioxidants and other compounds that you won’t find in such abundance in the flesh.
For example, you’ll find a phytonutrient called mangiferin in mango skin, which has anti inflammatory benefits and may have anti-cancer properties too.
Mango flesh only contains a very small amount of these in comparison.
It’s completely up to you whether you blend your mangoes with the skin still intact or remove the skin first but bear in mind the health benefits that you won’t be getting if you only use the flesh in your smoothies.
One other thing to be aware of when it comes to mango skin is the small potential for allergic skin reactions in people who are susceptible to this.
This is because mango does contain a compound called urushiol, which is also found in poison ivy.
Scary as that may sound, it’s not a problem for most people as it’s most concentrated in the sap and stem, which we don’t eat.
However, urushiol is also present in mango skin and eating it can cause an issue if you happen to be sensitive to this compound.
A quick way to tell if you might be affected?
Just touch a mango that hasn’t been peeled and see if you get any kind of skin reaction.
If not, you’re likely to be okay but if you notice any reaction, it’s best not to consume mango skin.
Can you eat mango while pregnant?
Mango is safe to eat during pregnancy and some of the health benefits can be very welcome.
For example, the fiber content in mangoes can help to reduce constipation (which can be a big issue for a lot of pregnant women!) and there are a whole heap of nutrients that contribute to a healthy pregnancy.
Mango also rates low on the Glycemic Index (GI) scale, which is perfect if you suffer from gestational diabetes.
Are mangoes high in potassium?
Most people associate bananas with potassium but it’s not the only fruit that will boost your intake of this important electrolyte. Mango is also considered to be a high potassium fruit as it can give you over 300 mg of magnesium through just one medium mango.
Not sure why exactly you need potassium for good health?
It helps your body in some important ways.
If you don’t consume enough potassium through your diet, it can affect the balance of fluids in your body and this can have potentially serious effects on your health.
A healthy heart rhythm, the transmission of nerve signals to and from the brain and muscle contraction are both linked to potassium intake.
Getting plenty of potassium in your diet helps to lower your blood pressure.
Making a smoothie that contains both mango and banana is an easy way to increase your potassium intake.
Add in some orange juice too and you’re well on your way to meeting your daily potassium needs in just one smoothie.
Are mangoes high in fiber?
According to the US Department of Agriculture, you’ll get around 2g of fiber from eating 100g of mango.
A lot of the fiber in mangoes is of the soluble kind but you’ll also find insoluble fiber too.
The parts of the mango flesh that are easy to chew are the soluble kind and the stringier parts are insoluble fiber.
Fiber takes longer to be broken down by the body, which is one of the big reasons why it helps you to stay fuller for longer.
This makes mangoes great from a weight loss perspective, especially if they’re combined with other fiber rich ingredients in a smoothie.
There are other benefits linked to the fiber content of mangoes. It helps to keep cholesterol in check and the combination of fiber keeps your digestive system healthy.
Regular bowel movements are a lot more likely if you’re eating plenty of fiber.
Which recipe did you like best?
As you can see, there are lots of options when it comes to using mangoes in your smoothies.
Whether you’re looking for breakfast, lunch or dessert smoothies, mangoes are the perfect ingredient for healthy, delicious and low calorie choices.
Feel free to share this article with your friends so they can enjoy these delicious recipes too!
Leave a comment below with your thoughts on these recipes and which one you’ll be making first.
If you have got any other questions about mangoes and making mango smoothies that haven’t been covered in this article, ask away in the comments!