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:
Vitamin C*
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.
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Potassium
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.
Copper*
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.
*Foundation Supplement
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.
Preparation Tips
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.
Mango-Quinoa Mix
6 Servings
Ingredients
- 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 virgin 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
Preparation
- 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.
Enjoy!
References:
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. https://www.mango.org/media/89162/bone_research_animal_study_final_report.pdf
Vivian,
I absolutely love mangoes and will give this recipe a try. I didn’t realize they are good for the bones.
Currently I put cut up mango (in small pieces) in my plain Greek yogurt. This fruit (also peaches) really sweetens the yogurt. I am addicted to this yogurt and have it as my afternoon snack everyday. Hopefully that is not too much of one thing.
This is soooo mind bogling!!!! As I have just finished reading about your recipe of mangoes and quinuoa.I had made a salad of those two ingredients from a vegitarian cookbook I just purchased!!! Never had thought to put MANGO in a salad!! It was DELICIOUS!!!thank you Vivian for your life saving advice for our bones!!!! You are a blessing!!!
I am so glad the mango salad was delicious, Patricia! It seems like there’s no end to healthful food combinations. 🙂
Good Afternoon Vivian,
I Hope You Had A Wonderful Mother’s Day! I Spent Mine With My Mom In South Florida.
The Mango-Quinoa Mix Sounds Delicious!
But Can You Substitute Anything For The Curry And Ginger, Because I’m Allergic To Both Of Them?
Thank You Very Much For Sharing This Article, And Recipe With Us.
Sorry I Was Late In Answering Your E-Mail. I’ve Been Out Of Town Helping Take Care Of My Sick Elderly Mom.
She’s Doing Better Now, And I’ll Be Seeing Her Again In Possibly August, And Again For Her Birthday Over Thanksgiving Weekend! She’s One Special Lady, And I Love Her Very Much!
Well, Got To Go Now. Take Good Care Of Yourself, And Stay Well.
LOVE, LESLIE (MS. L. CARMEL)
Feel free to use your favorite spice in place of the curry and ginger, Leslie! Cinnamon might be a very tasty alternative. 🙂
I am so glad you had a happy Mother’s Day! I wish you and your mother well.
My goodness ladies. When Vivian tells us about a food that is beneficial to our bone health she is just recommending that you include that food in your diet. The mango contains many bone friendly vitamins and minerals which is why it is recommended. If you normally eat apples, just substitute mangoes once in a while if you like them.
That’s a good idea for incorporating a new food into you diet, Bernice. 🙂
Hello Vivian,
Thank you for this information regarding mangoes.
Do we get the same nutrients or benefits when eating ripe or green fresh mangoes? Which one is beneficial?
I appreciated all your e-mails. Thank you.
Take care always. Marlene
Im also wonderi g if dried mango gives the same benefits
I really like mango but dislike avocados. However, I can eat the two combined – I think that the mango taste cuts down the oilyness of the avocado. Thanks for the recipe I’m always looking for more ideas using quinoa and this sounds interesting.
You appear to have a way of ‘dancing around’ questions that require a precise answer. For example: How much mango should one eat and in what form is best…
fresh, frozen, juice etc. You often defer your answer by saying to refer to your book
instead of giving a direct answer. This is suggestive of promoting the sale of your
book as well as being evasive and non committal to the reader,. Very frustrating and
obvious. Although I want to believe in your devotion to the enhancement of good bone health I feel this evasiveness devalues your integrity.
I’m so sorry my previous answers did not address your question, Joan! You see, when we’re dealing with bone-healthy foods, it’s not like a drug or even a supplement. In other words, there’s no quantitative measure that can be possibly given to consume. (And by the way, this information on mangoes is not in the Osteoporosis Reversal Program either!). So with foods like mangoes, as an example, it’s best to make sure you eat them because the more variety you bring into your diet, the more likely you’ll be getting the bone-health benefits on a regular basis. 🙂
Joan,
This is actually a comments area for us to add to the topic at hand and NOT an advice column for all to inquire regarding specific, individual problems and disease.
I appreciate that Vivian willingly takes some of her valuable time to engage with us here and perhaps address a few inquiries. I’m quite sure she doesn’t sit and wait by her computer every day for our queries to come pouring in just to ignore them.
Thank you, Vivian, for taking time to freely and continuously bringing us current research and nutritional information we can all read, share, verify, and implement (or not) on our own! You truly empower us!
i like mango pickle its little spicy but i eat almost everyday
luv mangoes and we have there here in Burundi AFRICA where we live and teach in our retirement.
Q: aloe vera. is the pulp inside the leaf of an aloe vera plant edible? It is a key part of my “medicine Kit” soap, hydrogen peroxide and aloe plant….healed many a wound of mine and our workers, even students. Just need to know if inside pulp is edible, as is.
Really appreciate your book, articles, exercises…..
Yes, Aloe is edible, Barb. 🙂 Here’s a post I wrote about aloe not too long ago:
https://saveourbones.com/say-hello-to-aloe-for-your-bones/
You might enjoy reading about how good aloe is for your bones!
I have bought a small round tool found in kitchen stores that passes over the pit lengthwise and gives you wedges in a second. They are easy to peel or spoon out. Like an apple cutter but with a bigger centre. But I also am wondering how much is too much.
That sounds like a really handy kitchen tool, Dianne!
And as I mentioned below, don’t worry too much about quantity. 🙂 A good guideline, though, is not to eat a particular food for every meal every day. That undermines another important aspect of a bone-healthy diet: variety! 🙂
the best way to cut and eat mango: cut large slice off mango. Par the inside into squares of your choice and scoop them out of the skin with a spoon. this is less waste and easier than peeling.
Both great comments; await replies. I’m wondering if a person taking Prolia or Boniva has alkilizing body chemistry at all times? And if so, does a diet change make any difference? Understand too, that exercise, along with calcium rich diet is standard for most healthy post-menopause women, when we retire … Falling from a ladder or tripping on a hike might just slow us down, not break our spirit or appetite or bone. Walk the golf course, carry wood or groceries instead of being sedintary -makes all the difference, doesn’t it? Making mango a delicious treat today. Dried mango on shopping list too.
Actually, Jan, all drugs (including those for osteoporosis) are acidifying. So yes, a diet change that alkalizes the body can make a difference. 🙂
thank you, ita.
Thank you Vivian, I love Mangos.
Please can you clarify then if you suggest that we can eat one a day or 1 a week, as you say that those mice fed 1% had higher beneficial effects more than those who were fed 10% of mango.
Thank you very much and best wishes
giovanna
Great question – I also would be interested in the response to this – how does one ascertain just how much of a good thing we should eat per day or per week, without compromising – sometimes it all seems so confusing?
Giovanna and Zara, I understand how using foods to boost bone health can seem confusing or overwhelming at first!
This may seem ironic, but one of the ways to simplify things is by not worrying too much over quantifying and measuring. 🙂 The Medical Establishment likes to tell us that a certain, precise amount of something will produce quantifiable results; but since every person is different, I advocate common sense: enjoy bone-healthy foods in moderation while incorporating lots of variety. It’s as simple as that!
Please tell how much mango to eat.
how much fresh, frozen or dried?