A rich, golden juice made from ripe mangoes—sweet, tropical, and packed with beta-carotene, vitamin C, and digestive enzymes. Smooth and satisfying, it’s a nourishing drink that supports immunity, skin health, and eye function.
Preparation Time
- Prep time: 5 minutes
- Blending time: 5 minutes
- Total time: 10 minutes
- Servings: 2 (about 400–500 ml total)
Ingredients
- 2 ripe mangoes, peeled and cubed
- 1/2 to 1 cup cold filtered water (adjust for thickness)
- Optional: juice of 1/2 lime (for acidity balance)
- Optional: a few mint leaves or a slice of fresh ginger
Instructions
- Peel and cut the mangoes, removing the seed.
- Add mango cubes and water to a blender. Blend until completely smooth.
- Adjust consistency by adding more water if needed.
- Strain (optional) for a thinner texture.
- Serve cold or over ice.
Estimated Nutritional Value (Per 250 ml glass, unstrained)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~130 kcal |
| Carbohydrates | ~32 g |
| Natural sugars | ~28 g |
| Fiber | ~2–3 g |
| Vitamin C | ~65% DV |
| Vitamin A (as beta-carotene) | ~25% DV |
| Potassium | ~300 mg |
| Enzymes | Present (amylase, mangiferin) |
Health Benefits
1. Immune and skin support
Mangoes are rich in vitamin C and beta-carotene, essential for collagen formation, immune defense, and protection against oxidative stress.
Reference: Li Y et al. (2012). Dietary antioxidants and immune system function. Nutrients.
2. Supports eye health and vision
Beta-carotene (provitamin A) in mangoes converts to vitamin A, which protects the retina and supports low-light vision.
Study: Sommer A. (2008). Vitamin A deficiency and vision health. International Journal of Epidemiology.
3. Digestive enzyme support
Mango contains amylase enzymes, which help break down complex carbohydrates and ease digestion.
Source: Berardini N et al. (2005). Bioactive compounds in mango pulp and peel. Plant Foods for Human Nutrition.
Tips for Best Results
- Choose fully ripe mangoes for best sweetness and nutritional value.
- Blend with lime juice to brighten the flavor and enhance vitamin C absorption.
- Keep unstrained to preserve fiber and promote digestive health.
- Chill before serving for better taste and texture.
- Avoid adding sweeteners—ripe mangoes are naturally very sweet.
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