Mango cucumber juice is a refreshing and nutritious beverage made by blending mangoes and cucumbers together. This tasty juice provides a variety of health benefits thanks to its unique combination of nutrients and antioxidants.
Nutrition Profile
Mangoes and cucumbers are both low in calories but high in vitamins, minerals and fiber. Here is an overview of the main nutrients found in mango cucumber juice:
| Nutrient | Per 1 Cup |
|---|---|
| Calories | 112 |
| Total Carbohydrates | 28 g |
| Dietary Fiber | 3 g |
| Sugar | 21 g |
| Protein | 2 g |
| Vitamin C | 45% DV |
| Vitamin A | 25% DV |
| Vitamin B6 | 10% DV |
| Potassium | 12% DV |
| Magnesium | 8% DV |
As you can see, mango cucumber juice provides a substantial amount of vitamins A, B6 and C. It also contains beneficial minerals like potassium and magnesium.
Antioxidants
Mangoes and cucumbers contain antioxidants that can help neutralize harmful free radicals and reduce oxidative stress in the body. Here are some of the main antioxidants found in mango cucumber juice:
- Vitamin C: Mangoes are high in vitamin C, providing 45% of the Daily Value per cup. Vitamin C is a powerful antioxidant that supports immune function.
- Vitamin A: Mangoes also contain beta-carotene, which the body converts into vitamin A. Vitamin A supports eye health and immune function.
- Polyphenols: Mangoes contain polyphenols like quercetin, kaempferol and gallic acid that have antioxidant and anti-inflammatory effects.
- Flavonoids: Cucumbers provide flavonoids like fisetin and quercitrin that have antioxidant, anti-inflammatory and anticancer activities.
By blending mangoes and cucumbers together, you get a tasty juice bursting with free radical-fighting antioxidants.
Anti-Inflammatory Effects
Chronic inflammation is linked to conditions like heart disease, diabetes, cancer and autoimmune disorders. The antioxidants in mango cucumber juice help fight inflammation in several ways:
- Polyphenols like quercetin reduce inflammatory markers like IL-6 and CRP.
- Vitamin C lowers levels of pro-inflammatory cytokines.
- Vitamin A suppresses inflammatory responses.
- Flavonoids like fisetin inhibit NF-kB, a key inflammation-promoting molecule.
Enjoying mango cucumber juice regularly can help reduce systemic inflammation for better overall health.
Supports Heart Health
The nutrients and antioxidants in mango cucumber juice are particularly beneficial for supporting a healthy heart:
- Lowers Blood Pressure: The potassium in mangoes and cucumbers helps relax blood vessel walls, lowering blood pressure.
- Improves Cholesterol: Animal studies find mango polyphenols reduce LDL (bad) cholesterol and raise HDL (good) cholesterol.
- Prevents Plaque: The vitamin C in mangoes prevents atherosclerosis by strengthening artery walls.
- Thins Blood: Mangoes contain enzymes like magneferin that prevent blood platelets from sticking together.
By supporting healthy blood pressure, cholesterol levels and circulation, mango cucumber juice protects heart health.
Boosts Immunity
Mango cucumber juice is loaded with immune-strengthening nutrients and antioxidants. Here’s how it supports immune defense:
- Vitamin C: Mangoes provide 45% of the RDI for vitamin C per cup. Vitamin C boosts white blood cell function.
- Vitamin A: This vitamin increases antibody production and enhances immune responses.
- Zinc: Cucumbers provide zinc, which your immune cells need to function properly.
- Polyphenols: Mango polyphenols have immunomodulatory effects, enhancing immune cell activity.
Regularly drinking mango cucumber juice can help arm your immune system against pathogens.
Supports Digestion
Mango cucumber juice promotes good digestion in a few ways:
- It contains digestive enzymes like amylase that help break down carbs, proteins and fats.
- The fiber in mangoes and cucumbers promotes regularity and healthy gut bacteria.
- Cucumbers are high in water content, keeping you hydrated for better digestion.
- Compounds in mangoes and cucumbers reduce gut inflammation.
Enjoying this juice daily can improve regularity, increase nutrient absorption and support overall digestive health.
Aids Weight Loss
Mango cucumber juice makes a nutritious, low-calorie drink that can help with weight loss:
- It is low in calories, providing just 112 calories per cup.
- The fiber keeps you feeling fuller for longer between meals.
- It hydrates and provides important micronutrients.
- The antioxidants support a healthy metabolism.
Drinking this juice instead of sugary beverages can help reduce calorie intake for weight loss.
How to Make Mango Cucumber Juice
It’s easy to make fresh mango cucumber juice at home. Here is a simple recipe:
Ingredients
- 2 mangoes, peeled and pitted
- 1 cucumber, peeled
- 1 cup water
- Juice of 1 lemon
- Handful of mint leaves
- Ice cubes
Instructions
- Add the mangoes, cucumber, lemon juice, mint leaves and water to a high-powered blender.
- Blend on high until smooth and creamy, about 1 minute.
- Pour into glasses over ice and enjoy!
For variety, try adding other fruits like pineapple or lemon. You can also add ginger or chili for a spicy kick.
Possible Side Effects
Mango cucumber juice is generally safe with few side effects. However, some people may experience:
- Allergic reactions in those allergic to mangoes or cucumbers
- Digestive issues like diarrhea if consuming too much
- Dangerously low blood sugar in diabetics due to the natural sugar content
- Increased risk of kidney stones in those prone to them due to the oxalates in mangoes
Start with a small amount to assess your tolerance. People on medications or with health conditions may want to consult a doctor before consuming large amounts.
Conclusion
Enjoying mango cucumber juice provides a range of impressive health benefits. It’s nutrient-dense yet low in calories, making it a smart choice any time of day. With its delicious tropical flavor and combo of antioxidants, vitamins and minerals, mango cucumber juice is a simple way to boost your nutrition and wellness.