Did you know that besides their delicious flavor, mangoes are alkalizing and full of bone-healthy nutrients? But there’s more. A study confirms that this tropical fruit is unique because it improves not one, but two very important bone health parameters that help prevent fractures.
Today we’re going to take a closer look at mangoes and how they help your bones and overall health. They’re especially refreshing in warm weather, so I’ve also shared with you a delectable mango recipe that you can prepare in just minutes.
Nutrient Content of Mangoes
Thanks to their rich nutrient profile, many of the vitamins and minerals in mangoes are Foundation Supplements in the Osteoporosis Reversal Program because they are exceptionally good for your bones.
Here are some of the nutrients that mangoes have to offer:
One cup of sliced mango contains 76% of the Recommended Daily Allowance of Vitamin C. This crucial vitamin works in synergy with Vitamin D, and it stimulates osteoblasts (bone-building cells), which promotes not only bone growth but collagen production as well. In addition, Vitamin C does is also an antioxidant.
Vitamin B6* (Pyridoxine)
Vitamin B6 works in synergy with the other B vitamins, and is essential for maintaining low levels of the harmful amino acid, homocysteine. Vitamin B6 is required for the production of the multi-tasking neurotransmitter, Gamma-Amino-Butyric-Acid (GABA).
Vitamin A and Flavonoids (including beta- and alpha-carotene, and beta-cryptoxanthin)
Vitamin A and antioxidants go hand-in-hand, working together to provide antioxidant protection for your bones and overall health. Mangoes, with their rich, orange color, are a healthy source of these nutrients.
A powerfully alkalizing electrolyte, potassium regulates the contraction and growth of muscles. Healthy muscles are a vital component in building bone, because the proper action of muscle on bone stimulates bone density.
This trace mineral is often overlooked with regards to bone health, but it’s a vital component of a biological, enzymatic process that produces collagen and maintains skeletal integrity. Copper is also a part of superoxide dismutase (SOD), an important anti-inflammatory antioxidant that neutralizes superoxide, which is the most common free radical in the body.
In addition to all of these important nutrients, mangoes have a double action on bone, as mentioned earlier.
Research Shows Mangoes Improve Density And Bone Strength
An amazing study from Oklahoma State University explored the role of diet in the treatment for osteoporosis, stating as their impetus that “long term adherence to current treatments [osteoporosis drugs] is not reasonable,” noting the “need for alternative therapies that has [sic] fewer side-effects.”1
Of course, this concept is familiar to Savers; it’s what the Program is based on, and why I wrote Bone Appétit, the Program’s companion cookbook.
What the researchers discovered is quite remarkable.
While feeding mice one of 6 high-fat diets, researchers included freeze-dried mango in the mice’s diets. The mice that were given the mango as 1% of their high-fat diet showed “consistently higher BMD [bone mineral density] of the whole body, spine, and tibia.”1
Compression tests also revealed greater bone strength in the 1% mango group.
What’s interesting is that the mice fed 1% mango had better bone-strengthening results than those that received 10% mango. This means that if some is good, more is not necessarily better – this makes sense, because mangoes are high in sugar, and excessive sugar harms your bones. Clearly, moderation is key.
Peeling and cutting a mango is not difficult, but it is particular. The seed (or pit) is fibrous, and it branches out into fine hairs, making it difficult to discern. The best way to get around this is to cut the mango on 4 sides so you have 4 pieces, and discard the center.
Once you have the 4 pieces cut, use a sharp paring knife to slice between the skin and the flesh of the mango. Once the skin is off, you can cut it into chunks, which will be perfect for the following recipe.
Now here’s the 100% alkalizing dish that is versatile enough to be used as a breakfast food, snack, or side dish.
- 1/3 cup plain yogurt
- 1 tablespoon lemon juice
- 1 teaspoon curry powder
- 1 teaspoon finely grated peeled fresh ginger
- 1/2 teaspoon sea salt (or to taste)
- 1/4 teaspoon black pepper (optional)
- 2 tablespoons coconut oil
- 3 1/2 cups quinoa, cooked
- 2 cups firm-ripe mango, peeled, pitted, and cut into 1/2-inch chunks
- 1 red bell pepper, diced small
- 1/3 cup chopped fresh mint (optional)
- 1/4 cup almonds, chopped
- In a large bowl whisk together yogurt, lemon juice, curry powder, ginger, salt, and pepper. Slowly add liquefied coconut oil as you're whisking, until well mixed.
- Toss quinoa in curried yogurt mix and add mango, red bell pepper, and mint.
- Sprinkle with almonds and serve at room temperature or chilled. If you prefer, you can warm up the quinoa prior to mixing it in.
While this recipe is brand new, mangoes are included in various dishes featured in Bone Appétit, from tarts to an alkalizing side dish for acidifying main dishes. Mangoes are also featured in various smoothie recipes, which you’ll find in Blender Magic, one of three free bonuses included with your order of Bone Appétit.
There are all kinds of ways to enjoy mangoes! Please share some of your favorite ways to prepare this bone-healthy tropical fruit by leaving a comment below.
1 Lucas, Dr. Edralin A., et al. “Effects of Mango on Bone Parameters in Mice Fed High Fat Diet.” Nutritional Sciences Department, Oklahoma State University. PDF. Web. http://www.mango.org/media/89162/bone_research_animal_study_final_report.pdf