Whether in a smoothie, salad or snack, the combination of mango and avocado offers “valuable nutritional benefits.” It may seem unusual, but it is not random; Avocados are rich in fiber and heart-healthy fats, while mangoes provide vitamin C, potassium, and beneficial nutrients, says certified nutrition consultant Jane Leverich in a report on the Eating Well website.
Liverich explains that the components of this duo complement each other, providing a broader spectrum of beneficial compounds. Mango is a rich source of a variety of reducing sugars, amino acids, aromatic compounds and functional compounds such as pectin, vitamins, anthocyanins and polyphenols.
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As for avocado, it contains approximately:
- 71% monounsaturated fatty acids.
- 13% polyunsaturated fatty acids.
- 16% saturated fatty acids.
This contributes to “enhancing healthy fat levels in the blood and improving the absorption of vitamins found in the fruits and vegetables that are eaten with it.” Liverich points to 8 clinical studies that indicate that eating avocados helps support cardiovascular health, and other exploratory studies suggest that avocados may contribute to weight management and maintaining health as we age.
Decreased fruit consumption…a global danger
Given that “low fruit intake” is linked to an increased risk of cardiovascular disease, researchers conducted a study published in the Journal of the American Heart Association last February, to find out what nutritional benefits the “mango and avocado mixture” can provide, especially in improving heart health in adults with prediabetes.
The researchers randomly divided the participants into two diets:
- Avocado and mango diet: Eat one avocado and one cup of fresh mango daily.
- Control diet: Daily foods identical in calories and carbohydrates, but without avocados and mangoes.
The most important results were:
- Improvement in vascular dilatationVasodilation caused by blood flow increased by about 1% in the diet containing avocado and mango, while it decreased in the other diet.
- A significant increase in essential nutritional components: Consumption of fruit, dietary fiber, vitamin C, and monounsaturated fats increased “significantly” among those who followed the diet rich in avocados and mangos compared to the other group.
- Increasing and diversifying fruit consumptionEating avocados and mangos daily helped participants increase their consumption of fruit from less than a cup to about 3 cups per day during the study period, while diversifying the nutritional composition and improving blood vessel functions related to heart health in adults with prediabetes.
The researchers point out that “lower overall fruit consumption” is an important global factor in the risk of heart disease and metabolic disorders, which makes any dietary intervention that increases fruit consumption particularly valuable.
Prediabetes…an early warning for the heart
Pre-diabetes, or pre-diabetes, is a common risk factor for cardiovascular disease, along with an increased risk of developing type 2 diabetes. In the United States, for example, about a third of adults suffer from prediabetes, while 8 out of 10 of them may not know they have it, according to the Centers for Disease Control.
Although factors such as age and genetics play a role in the development of prediabetes, much research indicates that diet and lifestyle habits remain one of the most powerful and modifiable tools in prevention.
The “synergistic effect” between foods
‘Superfoods’ often get a lot of attention for their individual benefits, but this study highlights a ‘potential synergistic effect’ – that is, combining two specific foods may produce a different or ‘stronger’ physiological response than either alone in supporting heart health.
Stephanie Johnson, MD, assistant professor of nutrition at Rutgers University School of Medicine in New Jersey, tells Verywell Health that combining mango and avocado may provide this type of synergistic effect.
In the same context, certified nutritionist Lauren Manaker adds to the “Self” website that the surprise in this study is its discovery of a mixture that combines two foods that works to “enhance blood flow and improve heart health.” They are two key factors in reducing the risk of heart disease. It indicates that cardiovascular diseases are still the leading cause of death globally, according to World Health Organization reports.
Practical benefits for everyday life
Experts believe that the results of the study provide a number of practical messages that can be applied in daily life:
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Encourage those who do not eat enough fruit
Increased consumption of fruit, especially nutrient-dense types like avocados and mangoes, “may help support heart health even over a relatively short period,” Leverich explains.
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Small change, big impact
Although the study focused on people with prediabetes, Manaker points out that it presents a broader message: those seeking to support their heart health “do not always need to change their entire lifestyle,” as adding two types of fruits to the diet may help support the dilation and contraction of blood vessels, which is “a simple change with big benefits.”
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Rich blend fights inflammation
Combining the two types gives us a mixture rich in fiber, healthy fats and antioxidants, which helps reduce oxidative stress and chronic inflammation, which are two major factors behind blood vessel damage. The healthy fats in avocados also help the body better absorb vitamin A and antioxidants in mangoes, “enhancing the nutritional value of each bite,” according to Manaker.
However, Leverich stresses not to overlook other lifestyle strategies, such as staying physically active and following an overall heart-friendly diet.
Ideas for adding avocado and mango to your diet
These are some of the ways Manaker suggests incorporating avocado and mango into your daily meals:
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Spicy mango and avocado sauce
Cut the mango and avocado into small cubes, and mix with chopped red onion, chili pepper, fresh coriander and lime juice. It can be served with grilled chicken or as a refreshing dip.
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Tropical smoothie
Blend a few frozen mango pieces with a quarter of an avocado, some coconut water, and a handful of spinach to make a rich, smooth drink.
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A refreshing summer salad
Mix leafy greens with sliced avocado, diced mango and toasted pumpkin seeds, with a light citrus-flavoured dressing.
Mash avocado on a slice of whole grain bread, top with thin slices of fresh mango, and a light sprinkle of chili flakes and sea salt; For a breakfast that combines sweet and salty flavour, and a good dose of heart-healthy elements.
