Mangaba: benefits and properties

Mangaba is the fruit of a tree native to the Brazilian cerrado, which is highly appreciated, mainly for the preparation of juices and jams.

Rich in vitamins, minerals and dietary fiber, the small fruit has several benefits for the body: it improves bowel function, strengthens immunity and prevents various diseases.

The leaves are often used in teas and a latex is extracted from the tree, called mangaba milk, which is effective against gastric problems.

Health benefits of mangaba

The mangaba, fruit of the mangabeira ( Hancornia speciosa ) has among its several properties the antioxidant action . What prevents the body from suffering damage caused by natural cell degeneration.

This action is derived from several substances present in the fruit such as ascorbic acid, carotenoids and folic acid. ( 1 )

In addition to antioxidant, the fruit is rich in antimicrobial and gastroprotective properties. ( 2 ) Action that is also found in the trunk of the tree, whose latex or “milk” is widely used in the treatment of gastric problems . ( 3 )

The leaves, on the other hand, are vasorelaxant and hypotensive, improving blood circulation and regulating blood pressure. ( 4 )

Nutrient rich

100 grams of the fruit pulp has almost 7x more vitamin C than the amount indicated for a child’s daily consumption. It also has good amounts of folic acid (vitamin B9) and vitamin E. ( 1 )

The rest of it is made up of proteins, carbohydrates and dietary fiber . All this with just 58 calories for every 100 gram serving. ( 5 )

Improves bowel function

Because it has good amounts of dietary fiber , it is great for improving bowel function.

Fiber helps not only in the treatment of constipation , but also diarrhea and irritable bowel syndrome (IBS). (6)

This is due to the ability of soluble fibers to store water, preventing the dryness of feces and improving their mobility.

Strengthens immunity

Due to the abundance of vitamin C, mangaba stimulates the proliferation of cells, especially those of defense , being an important agent of immunity.

In addition to preparing the body to fight infections, mangaba prevents aging by increasing the production of fibers and collagen , the substance responsible for the skin’s firmness. ( 7 )

Prevents degenerative diseases

The phenolic compounds, found in the fruit, act directly against several diseases, mainly chronic and degenerative ones.

Consuming foods rich in antioxidants helps prevent cardiovascular disease, some cancers and strokes.

Chronic diseases such as diabetes, asthma , rheumatism and even cataracts can also be prevented, or have their development reduced, with the regular consumption of antioxidants. ( 8 )

Protects the stomach against ulcers

Mangaba milk is used to treat gastric problems such as stomach ulcers.

Trunk latex increases the production of stomach mucus which serves to reduce damage caused by gastric acid and bacteria. It also reduces the release of secretions that can damage the stomach , helping to heal ulcers. ( 9 )

Controls blood glucose levels

The tea made with mangaba leaves can increase the rate of glucose absorption by the adipose tissues, an action similar to that which insulin does, removing excess sugar from the blood. ( 10 )

How to consume?

Mangaba can be eaten raw or used in recipes. However, it should be noted that the fruit can only be used when ripe , since the unripe fruit is toxic. ( 11 )

Check out some mangaba recipes that you can prepare at home!

mangaba jelly

Ingredients

  • 2 cups of mangaba pulp
  • 1 tablespoon of lemon juice
  • 1 cup of sugar.

Preparation mode

Mix all ingredients and heat for 40 minutes. After bringing to a boil, cook over low heat. Allow the jelly to cool and store it in a sterile jar.

mangaba juice

Ingredients

  • 200 grams of mangaba
  • 400 ml of water or milk .

Preparation mode

Beat the ripe fruits in a blender to extract the pulp. Then strain the seeds and beat in a blender again with water or milk until you get a smooth mixture.

If you wish, you can sweeten it with brown sugar and add ice cubes.

mangaba sorbet

Ingredients

  • 1 cup of mangaba pulp
  • half cup of water
  • 3 tablespoons of sugar .

Preparation mode

Beat the pulp with water in a blender until it is creamy. Then add the sugar and beat a little more, so that it dissolves completely, and freeze it in the freezer.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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