If summertime brings visions of fresh fruity flavors to mind, remember that what you eat has an impact on the health and beauty of your skin. Choose your fruit wisely and enjoy the bonus benefits of skin-supporting nutrients and compounds.

Summer is a skin-centric season, when shorter pants and sleeves reveal more, so it’s an ideal time to be mindful of the foods that help give you a beauty boost.

Mango is a beauty fruit, containing more than 20 different vitamins and minerals, including several nutrients that stand out when it comes to skin health: vitamin C, vitamin A (or beta carotene) and folate.

• Vitamin C supports many different functions in the skin, including collagen formation, regeneration and wound repair. One cup of mango delivers a whopping 100 percent of the daily requirement for this important antioxidant. Vitamin C intake also has been associated with improved appearance of aging skin. According to the American Journal of Clinical Nutrition, in a study involving 4,025 middle-aged women, researchers found that higher intakes of vitamin C were associated with lower prevalence of wrinkled appearance, dryness associated with aging and skin thinning.

• Beta carotene is an antioxidant pigment that the body converts to vitamin A. Mangos deliver 35 percent of the daily vitamin A requirement in the form of beta carotene. Research published in the American Journal of Clinical Nutrition has shown that lower levels of vitamin A in the diet have been associated with a wrinkled appearance. In addition, a number of studies in the same journal have shown that an elevated intake of carotenoids, such as beta carotene, may provide protection from sunlight, lessening sunburn. 

• Folate supports many different processes within the body. One cup of mango contains 20 percent of the daily requirements for this B vitamin. A study by researchers from the Department of Cancer Prevention and Control, The University of Arizona Cancer Center and Dermatology Professionals Incorporated, suggests that some of these may have an important impact on the maintenance and function of healthy skin and that exposure to UV radiation can break down folate, resulting in lower levels in the skin.

The distinctive flavor of fresh mangos makes them the perfect ingredient for a summer beauty boost. With a burst of nutrients, vivid color and taste of the tropics, they are ideal for salads, yogurt, grilled meats, side dishes and drinks.

For more delicious mango recipes visit www.mango.org.

Tomato, Chive and Mango Salsa

Ingredients

• 1 cup fresh mango, diced
• 1 1/2 cups ripe tomatoes, diced
• 2 tablespoons fresh chives, minced
• 1 tablespoon lemon juice
• 1/2 teaspoon lemon zest
• 1/2 teaspoon fresh oregano leaves, minced
• 1/4 teaspoon sea salt
• 1/8 teaspoon freshly ground black pepper

Preparation

1. Combine all ingredients in a large bowl and stir. Serve or cover and refrigerate until needed.

Sponsored by National Mango Board