The need to stay hydrated and search for a flavoured, chilled beverage is a summer staple for most people! Iced tea is a chilled beverage for which you need tea leaves (black, green, or herbal), water and ice. It is a popular drink, especially during summer, due to its refreshing and hydrating qualities. You can give it a fruity twist by adding mango, which is not only refreshing but also packed with health benefits. Mango is full of nutrients, which are good for your immune system, skin and more. So, drink up mango iced tea to stay hydrated and healthy. All you need to do is follow this easy recipe for mango iced tea.
What are the health benefits of mango?
Before we tell you how to make a homemade mango iced tea, let us share some of its health benefits!
1. Nutrient powerhouse
Mangoes are loaded with essential vitamins, including C, which are crucial for glowing skin, and a robust immune system, says dietician Manvi Lohia. A 100 grams of mangoes has 36.4 mg of vitamin C, according to the U.S. Department of Agriculture. They also provide folate, vitamin K, and various B vitamins, which are needed to boost energy level, and digestion.
2. Rich in antioxidants
Packed with polyphenols such as mangiferin, quercetin, and beta-carotene, mangoes help protect your cells from damage and reduce the risk of chronic diseases, says the expert. A 100 grams of mangoes consists of 640 micrograms of beta-carotene, as per the USDA.
3. Digestive aid
Mangoes contain digestive enzymes like amylases, which help break down carbohydrates, along with fiber. So, it promotes healthy digestion and may prevent constipation, says Lohia.
4. Immunity booster
With high levels of vitamin C, mangoes may enhance your immune system. This means eating mangoes may help in fending off infections and recovering faster from illnesses.
5. Heart health
The fiber, potassium, and magnesium in mangoes may support heart health by maintaining healthy blood pressure and reducing the risk of cardiovascular diseases. The juicy fruit also contains mangiferin, which has been linked with a reduced risk of heart disease through a reduction in inflammation and lipid levels, according to a research published in the Nutrients journal in 2016.
How to make mango iced tea?
Here is an easy mango iced tea recipe:
Ingredients
- 2 ripe mangoes
- 4 cups of water
- 2 green tea or black tea bags
- 1 tablespoon of honey
- Ice cubes
- Fresh mint leaves (for garnish)
Method
- To prepare the mango puree, peel, dice the mangoes and blend them.
- Boil four cups of water, add the tea bags, and let them steep for five minutes.
- Take out the tea bags and let the tea cool down.
- In a large pitcher, mix the brewed tea and mango puree, and stir well.
- Add honey if you want to make it a sweeter drink.
- Fill glasses with ice cubes and pour the mango iced tea over the ice.
- Garnish the healthy summer drink with fresh mint leaves and enjoy.
Mango iced tea can be a healthy addition to your diet when enjoyed in moderation, says Lohia. Mangoes are naturally high in sugar, so consuming large amounts can elevate blood sugar levels, particularly for people with diabetes or insulin resistance. Iced tea can also contain caffeine, and too much of it may cause restlessness, insomnia, or increased heart rate, especially in sensitive individuals. So, limit its consumption to 1 to 2 glasses per day to avoid excess sugar and caffeine intake. This way, you can enjoy the benefits without overindulging.
Mango iced tea is a tasty and nutritious beverage that can be enjoyed as part of a healthy lifestyle. With its refreshing taste and numerous health benefits, it is a great way to stay hydrated and get a boost of essential nutrients. But enjoy it in moderation to reap the health benefits without any drawbacks.
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