Mango shake is a popular chilled beverage made by blending ripe mangoes with milk, yogurt or ice cream. It is naturally sweet, creamy and utterly delicious. This refreshing drink is highly popular in many parts of Asia and Africa. However, many people wonder if drinking mango shakes regularly is healthy or not. Let’s analyze in detail.
Nutritional value of mango shake
Mangoes are an excellent source of nutrients like vitamins, minerals, antioxidants, enzymes and fiber. Here is the nutritional breakdown of a medium sized mango (3.5 oz or 100 grams):
Vitamins
– Vitamin A – 35% of the RDI. Important for eye health.
– Vitamin C – 76% of the RDI. A powerful antioxidant.
– Vitamin E – 4% of the RDI. An important antioxidant.
– Vitamin K – 6% of the RDI. Important for blood clotting.
– Vitamin B6 – 5% of the RDI. Important for brain development.
– Folate – 11% of the RDI. Important for cell growth.
Minerals
– Potassium – 8% of the RDI. May reduce blood pressure.
– Magnesium – 8% of the RDI. Important for bone health.
– Copper – 13% of the RDI. Needed for iron metabolism.
Other nutrients
– Carotenoids – These antioxidants protect against chronic diseases.
– Quercetin – This antioxidant may lower inflammation.
– Mangiferin – A unique antioxidant in mangoes.
– Fiber – 2.8 grams. Improves digestion.
– Enzymes like amylases. Aid in digestion of carbs.
When mangoes are blended with yogurt or milk to make mango shake, it provides additional nutrients like calcium, phosphorus, vitamin D and protein.
Overall, mango shake is packed with a variety of vitamins, minerals and antioxidants along with dietary fiber. It is a nourishing beverage.
Benefits of drinking mango shake
Here are some of the main health benefits associated with drinking mango shake:
Rich in antioxidants
Mangoes are high in antioxidants like vitamin C, vitamin E, quercetin and mangiferin. These compounds fight free radicals and lower oxidative stress in the body. This helps reduce inflammation and protect against chronic diseases like heart disease, diabetes, cancer etc.
Eye health
Mango is rich in vitamin A and carotenoids like beta carotene and alpha carotene which are important for maintaining good eyesight. They also protect against night blindness and dry eyes.
Supports digestion
The dietary fiber, enzymes and water content in mangoes aid in healthy digestion. The enzymes help break down carbs, protein and fats. Fiber adds bulk to the stool and promotes regular bowel movements.
Boosts immunity
Vitamin A, vitamin C and carotenoids in mangoes help strengthen the immune system and protect against infections by fighting free radicals.
Promotes brain health
Mangoes contain vitamin B6 which helps with the synthesis of brain chemicals and neurotransmitters. The antioxidants protect the brain cells from damage.
Improves skin health
Vitamin A and C help boost collagen production which improves skin texture. The antioxidants also help reduce wrinkles, acne and pigmentation.
Strengthens bones
The calcium from milk or curd added to mango shake promotes development of strong bones and teeth. Vitamin K aids in calcium absorption.
Lowers blood pressure
Mangoes contain good amounts of potassium and magnesium which help lower high blood pressure levels.
May prevent anemia
Mango shake provides iron as well as copper and folate which boost hemoglobin production. This helps prevent anemia.
Aids weight loss
Mango is low in calories and high in fiber which helps induce a feeling of fullness. This prevents overeating and promotes weight loss.
Potential downsides of drinking mango shake
While mango shake is very nutritious, drinking it in excess may cause some adverse effects:
High natural sugar content
Mangoes contain around 15 grams of natural sugars per 100 grams. Blending mangoes to make a shake concentrates these sugars. Consuming mango shake in large quantities may spike blood sugar levels. This can be harmful for diabetics.
Weight gain
Many commercially available mango shakes have added sugar. Some shakes are also made with ice cream or cream. This increases the calorie content significantly. Frequent consumption can lead to weight gain.
Gastric distress
Overindulging in mango shake may cause digestive issues like stomach ache, diarrhea, bloating, cramps etc. People with irritable bowel syndrome (IBS) may be more affected.
Allergic reactions
Some people are allergic to mangoes. Drinking mango shake can cause itching, swelling, breathing difficulties in those with mango allergy.
Pesticide exposure
Mangoes tend to be heavily sprayed with pesticides. These may get concentrated in shakes. It’s best to pick organic mangoes.
Contaminated water
Using contaminated water to mix mango shakes can introduce harmful bacteria like E.coli or Salmonella leading to food poisoning.
How much mango shake can you drink in a day?
1 – 2 glasses (8 – 16 oz) of fresh mango shake made at home using ripe fruit and yogurt/milk is generally considered safe for most healthy adults.
However, it is best to limit intake to 1 glass a day for these groups:
– People with diabetes should limit their portions as mango shakes affect blood sugar control.
– Young children should not have more than 6 – 8 oz per day due to the high natural sugar content.
– People trying to lose weight should be mindful of portion sizes as mango shakes are high in calories.
– People with digestive problems like IBS should drink mango shakes in moderation to avoid symptoms.
– Those with mango allergy should avoid mango shakes altogether.
– Pregnant women should limit mango shakes to a few times a week to keep portions in check. The high vitamin A from mangoes may be harmful in excess.
How to make healthy mango shakes?
Here are some tips to make tasty and nutritious mango shakes at home:
– Pick ripe, sweet mangoes that are fragrant and have a rich orange-yellow color. Avoid mangoes that are sour or unripe.
– Wash and peel the mangoes properly to lower pesticide residues and bacteria.
– Use fresh, pure milk or yogurt as the base. Avoid cream, ice cream and canned milk to reduce calories.
– For added nutrition, throw in some oats, wheatgrass powder, flaxseeds or chia seeds.
– Add a dash of turmeric or cinnamon which have anti-inflammatory benefits.
– Use organic honey, maple syrup or dates as natural sweeteners instead of refined sugar.
– For extra richness and fiber, add a few cubes of fresh avocado.
– Blend the ingredients well until smooth. Avoid adding too much water.
– Use clean, filtered water when making the shakes to avoid contamination.
– Serve the shake chilled right after making it to enjoy maximum freshness. Avoid storing mango shakes.
Mango Shake Recipe
Ingredients:
– 2 ripe mangoes, peeled and sliced
– 1 cup cold milk
– 2 tbsp honey or maple syrup
– 1/2 cup yogurt
– 1/2 tsp cinnamon powder
– 1/2 tsp vanilla extract
– Ice cubes as required
Method:
1. Add the mango slices, milk, honey, yogurt, cinnamon powder and vanilla to a blender.
2. Blend until smooth and creamy. Add some ice cubes while blending for a chilled drink.
3. Pour the mango shake into tall glasses and garnish with slices of mango. Serve chilled.
This refreshing mango shake is packed with vitamins A, C, E, B6 and K. It also provides minerals like potassium, magnesium and copper. Enjoy it as a cool, energizing summer beverage!
Conclusion
Drinking fresh mango shakes made from ripe mangoes and dairy or non-dairy milk in moderation can be a healthy beverage choice for most people. Mangoes provide a powerhouse of essential vitamins, minerals, antioxidants and dietary fiber.
However, it is best to limit intake to 1 – 2 glasses daily and avoid added sugars or unhealthy ingredients. People with certain medical conditions like diabetes must be especially cautious with portion sizes of mango shakes. Pregnant women and young children should also limit intake.
Overall, mango shakes are a nutritious and refreshing way to enjoy the tropical goodness of mangoes, as long as you don’t overindulge!