Ripe mangoes contain a large amount of vitamin C, vitamin A, carotenoids, polyphenols and natural fiber. Mangoes are high in antioxidant compounds such as mangiferin, quercetin and plant polyphenols, contributing to protecting cells from oxidative stress.
The first advice for people who regularly eat ripe mangoes is to control portion sizes. Ripe mangoes contain relatively high amounts of natural sugar, especially when the fruit is too ripe.
According to studies on the glycemic index of fruits, mangoes have an average GI index, but blood sugar content still depends greatly on the amount eaten and ripeness of the fruit.
Eating too much mango at once can cause blood sugar to rise rapidly, especially in people with pre-diabetes, type 2 diabetes or fatty liver.
Another piece of advice is not to eat overripe mangoes in the late evening. Nutrition studies show that overripe fruits often have higher simple sugar content and relatively reduced fiber content due to the biochemical ripening process.
Eating a lot of sweet mangoes close to bedtime can increase excess energy and cause digestive discomfort in some people.
Many people have a habit of eating green mangoes dipped in chili salt or ripe mangoes with sugar and condensed milk. Experts say this can easily cause sodium and sugar levels to increase much higher than the actual needs, reducing the inherent benefits of fruit.
From a positive perspective, ripe mangoes are still a noteworthy source of carotenoids and vitamin A. These compounds play an important role in immunity, vision and skin health. The natural ripening process of mangoes increases some antioxidants and carotenoids that are beneficial for health.
Another important point is that naturally ripened mangoes should be prioritized instead of mangoes that are ripened by unsafe chemicals. Recent studies warn that the use of calcium carbide to ripen mangoes can change nutritional composition and pose potential health risks if used uncontrollably.
For children, mangoes are a fruit rich in vitamins but should not completely replace green vegetables or other food groups. Meanwhile, people with kidney disease or needing potassium control should also pay attention to their diet because mangoes contain a certain amount of potassium.
