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General Practice 2023

Mangostão: 7 benefícios and how to use (with recipes)

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Mangostão: 7 benefícios and how to use (with recipes)
Mangostão: 7 benefícios and how to use (with recipes)
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Mangosteen, also known as mangosteen or mangosteen, is an exotic fruit, very nutritious and rich in phenolic compounds, such as flavonoids, xanthones and anthocyanins, with antioxidant, digestive, hypoglycemic and anti-inflammatory properties.

Scientifically known as Garcinia mangostana, mangosteen is also rich in fiber, water and carotenoids that help prevent he alth problems such as cancer, heart attack, obesity or simpler situations such as constipation or premature aging.

The mangosteen has a sweet and slightly acidic pulp and there are two types of fruit: the purple mangosteen, where the skin is purple and the pulp is white, and the yellow mangosteen, or the so-called “false mangosteen”, which has yellow skin and pulp.

The fruit can be found in fairs, supermarkets or municipal markets and can be consumed raw, used in juices or smoothies, for example. The peel flour and fruit concentrate are found in he alth food stores and can be added to water, fruits, soups or salads.

The main benefits of consuming mangosteen are:

1. Help with weight loss

Both the pulp and rind of the mangosteen are rich in fiber that helps increase the digestion time of food in the stomach, promoting satiety and helping with weight loss. Discover other fiber-rich fruits that help with weight loss.

In addition, mangosteen is a very interesting option for weight loss, as it has a low calorie content and good amounts of water, promoting satiety.

2. Preventing and controlling diabetes

Mangosteen contains great amounts of fiber, such as pectin, which slow the absorption of carbohydrates, balancing blood glucose levels, preventing and controlling diabetes.

In addition, the fruit also has a great amount of antioxidants, such as xanthones and flavonoids, which fight free radicals, preventing damage to the cells that produce insulin, the hormone responsible for the balance of sugar in the body. See more foods with great amounts of antioxidants.

3. Improve digestion

Because it is a potent antioxidant, mangosteen is a fruit that helps detoxify and strengthen the liver, balancing the production of enzymes responsible for digestion and preventing symptoms of poor digestion, such as malaise, nausea or bloated belly. Here's how to go on a diet to detoxify the liver and improve digestion.

4. Fight constipation

Because it is rich in fiber, mangosteen also favors the formation of fecal cake and facilitates the elimination of feces, fighting constipation.

In addition, the fruit has great amounts of water, which is essential for the formation and elimination of feces. See more tips to fight constipation.

5. Decrease cholesterol and triglycerides

The antioxidants, present both in the pulp and in the peel of the mangosteen, prevent the oxidation of fat cells, decreasing the levels of triglycerides and cholesterol in the blood, which also prevents the formation of fatty plaques in the vessels.

On the other hand, fibers, present in the pulp and peel of the mangosteen, reduce the intestinal absorption of fat, which also promotes balance in the levels of cholesterol and triglycerides in the blood.

6. Help control high blood pressure

Mangosteen has great amounts of water and potassium, which allow you to eliminate excess sodium from the body through the urine, controlling high blood pressure. Learn how to include foods rich in potassium in the diet and control high blood pressure.

The fruit also has good amounts of antioxidants, which contribute to maintaining the he alth of the arteries, which facilitates blood circulation and contributes to the reduction of blood pressure

7. Prevent premature aging

As a fruit rich in antioxidants, mangosteen prevents premature aging, as it fights excess free radicals in the body, which are responsible for damage to skin cells.

In addition, mangosteen prevents premature aging, as the fibers present in the fruit prevent the formation of advanced glycation products (AGEs), compounds produced in the skin when consuming foods with a high glycemic index, such as white bread, sweets, ice cream or cakes.

Nutrition information

The following table shows the nutritional composition of 100g of fresh mangosteen:

Components

Amount per 100 g of fresh mangosteen

Energy

75 Kcal

Lipids

0, 1 g

Proteins

0, 8 g

Carbohydrates

16, 8 g

Fibers

1, 8 g

Vitamin C

13 mg

Folic acid

31 mcg

Magnesium

13 mg

Calcium

7 mg

Magnesium

13 mg

Phosphorus

12 mg

Potassium

130 mg

To reap the benefits of mangosteen, it is important to maintain a balanced diet and exercise regularly.

How to consume

Because it has a sweet and pleasant taste, mangosteen can be consumed raw, but the pulp can also be used in the preparation of juices or vitamins.

The shell flour and concentrated mangosteen can be used as a food supplement:

Mangosteen shell flour

Mangosteen peel flour can be found in he alth food stores and the recommended use is 1 teaspoon per day, added to salads, juices or fruits, always following the recommendation of a physician or other he althcare professional who specializes in the use of the supplement.

Mangosteen concentrate

Mangosteen concentrate is also found in he alth food stores and the suggestion for use is 40 ml of the supplement per day, taken pure or added to water, always following the recommendation of a doctor or another he alth professional specializing in the use of supplements.

Adverse effects and contraindications

Supplements with concentrated mangosteen or fruit peel are rich in xanthones, substances that can interfere with blood clotting.Therefore, people who have clotting problems or who use anticoagulant drugs should consult a doctor before consuming supplements.

Pregnant or breastfeeding women should also not consume mangosteen supplements, as there is still not enough research to prove the safety of using these supplements in these situations.

He althy Recipes with Mangosteen

Mangosteen can be used in recipes like:

1. Mangosteen smoothie

Ingredients:

  • 2 pieces of mangosteen;
  • 1 silver banana;
  • 1 walnut;
  • 200 ml of cow's milk or plant-based milk (coconut, oat or rice);
  • 1 teaspoon of honey.

Preparation method:

Wash, peel and chop the banana and mangosteen and place in the freezer or freezer for 4 hours. Crush the walnut and reserve. Take the milk, honey and frozen fruits to the blender and beat until you get a homogeneous drink. Finish by sprinkling the walnuts on top and serve.

2. Mangosteen juice

Ingredients:

  • 1 piece of mangosteen;
  • 200 ml of water;
  • 1 teaspoon of honey.

Preparation method:

Wash and peel the mangosteen. Remove the pulp from the fruit and place in a blender. Add the honey and water to the blender and beat for 2 minutes. Serve chilled.

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