Mango

Mango (mangifera indica) is a tropical stone or drupe fruits. The fruit has an inedible, hard stone in the middle while the edible flesh is soft and yellow. The skin color ranges from yellow, red, to green. Mangoes are native to India and Southern Asia, but they are now grown in other countries including Africa, US, Mexico and the Caribbean. Hundreds of types of mangoes do exist around the world, with each having its own unique size, shape, taste, and color.

Nutritional Benefits of Mango

Mango is a nutritious and juicy tropical fruit that is refreshing, delicious, and has great nutritional benefits. The mango fruits are an excellent source of various vitamins and minerals which includes: Vitamin A, Vitamin C, Vitamin K, Folate, Potassium, Magnesium, Choline, and Beta-carotene.

An 80g of sliced fresh mango will provide you with:

• Energy: 48kcal/200kj
• 2g of carbohydrate
• 3g of fat
• 7g of protein
• 3g fiber
• 29mg of vitamin C
• 134mg of potassium.

One cup (165 grams) of fresh mango provides you with:

• Calories: 99
• Protein: 1.35 grams
• Carbs: 24.7 grams
• Fat: 0.6 grams
• Fiber: 2.6 grams
• Sugar: 22.5 grams
• Vitamin C: 60.1 mcg — 67% of the Daily Value (DV) for Adult
• Vitamin B6: 12% of the DV for Adult
• Vitamin A: 89 mcg — 10% of the DV for Adult
• Vitamin E: 10% of the DV for Adult
• Vitamin K: 7 mcg 6% of the DV for Adult
• Niacin: 7% of the DV for Adult
• Riboflavin: 5% of the DV for Adult
• Potassium: 277 mg — 6% of the DV for Adult
• Magnesium: 4% of the DV for Adult
• Copper: 20% of the DV for Adult
• Folate: 71 mcg — 18% of the DV for Adult
• Thiamine: 4% of the DV for Adult
• Calcium – 1.2 mg
• Iron – 0.264 mg
• Sodium – 1.65 mg
• beta carotene: 1,060 mcg
• lutein and zeaxanthin: 38 mcg

15 Amazing Health Benefits of Mango Fruit

Mango, the luscious tropical fruit, not only delights your taste buds but also offers a plethora of health benefits. Bursting with flavor, color, and nutrients, mangoes are a rich source of essential vitamins and minerals. From boosting your immune system to supporting digestion, and even promoting healthy skin, mangoes have much to offer. Join us as we explore the delightful advantages of incorporating this juicy fruit into your diet and discover how it can contribute to your overall well-being.

1. Nutrient Rich Food

• Mangoes are indeed nutrient-rich foods.
• They are packed with essential vitamins and minerals, including vitamin C, vitamin A, vitamin E, potassium, and dietary fiber.
• These nutrients can provide various health benefits and contribute to a well-balanced diet.
• Mango nutrients like vitamins, minerals can function as antioxidants which can provide you with important health benefits like fighting free radicals that can cause aging, cancer, heart disease and other kind of diseases
• Mangoes are rich in folate, which is needed for healthy cell division and DNA duplication.
• Vitamin K helps in effective blood clotting, preventing anemia, strengthening of your bones.
• Mangos are super rich in vitamin C, which is important for wound healing, forming blood vessels and healthy collagen.

2. Cancer Treatment

• Mangoes are used to cure, kill, and fight cancer. This is as a result of high level of beta-carotene antioxidant in mango fruit.
• Beta-carotene antioxidant in mango can fight free radicals which causes damage to the body cells and which potentially lead to cancer.
• Mango has high level of polyphenols, which have anticancer properties.
• Polyphenols can help protect the body against oxidative stress, which is linked to many types of cancer.
• They can also destroy or stop the growth of different types of cancer cells, such as leukemia and cancer of the colon, lung, prostate, and breast.

3. High Blood Pressure

• Mango is a great source of magnesium and potassium, both of which are known to lower high blood pressure and regular pulse.
• Potassium may help reduce stress on the blood vessels and promote cardiac function. It can also act as vasodilator.

4. Heart Health

• Mango is a good source of mangiferin phytochemical, which is able to reduce inflammation of the heart, lowers cholesterol, triglycerides, and free fatty acids level in your blood.
• Mangoes are a good source of beta-carotene. Beta-carotene will help reduce heart disease risk by preventing the oxidation of cholesterol in the arteries
• Mangoes reduces body fat and control blood sugar levels.
• Intake of potassium and magnesium present in mango fruit may reduce the risk of heart disease.

5. Digestive Health

• Mango can help stabilize the digestive system.
• They contain digestive enzymes called amylases, which helps to dissolve other foods in the stomach and also break down complex carbohydrates into simple sugars like glucose and fructose.
• Amylases digestive enzymes does break down large food molecules so that the body can easily absorb them.
• These enzymes are more active in ripe mangoes, which is why they are sweeter than unripe ones
• The dietary fiber in mango is effective for relieving constipation and diarrhea.

6. Improve Eyesight

• Mango is rich in lutein and zeaxanthin carotenoids which support and improve eyesight.
• These carotenoids act as a natural sunblock, absorbing excess light, protects the eye from sunlight and from harmful blue light emitted from digital devices.
• Lutein and zeaxanthin can fight against age-related macular degeneration signs.
• The good source of vitamin A in mango improves eye health

7. Brain Health

• Mangoes fruit contain vitamin B6 which may promote brain health.
• Regular consumption of mango fruit may protect against mild cognitive impairment and enhance memory.

8. Boost Immune System

• Mangoes are natural immune booster that are rich source of essential vitamins.
• The antioxidant properties of vitamin C contained in the fruit may improve immune health. As they can help your body produce more disease-fighting white blood cells, help your cells work more effectively, and improve skin’s defenses.
• The are rich source of beta-carotene in mangoes can enhances the immune system.
• Mango vitamin A, copper, folate, vitamin E, vitamins B are essential for a healthy immune system

9. Natural Mood Boosters

• Mango contains vitamin B6, which is responsible for producing serotonin, a chemical that regulates our mood.
• Vitamin B6 deficiency could lead to increased risk of depression and seizures.
• Hence, eating mango fruits can work as an energy and mood boosters.

10. Better Sleep

• Mangoes are not typically known for their sleep-inducing properties, but they do have several nutrients that can support overall health, which may indirectly contribute to better sleep. Here are a few ways mangoes might help:
• Mango contains vitamin B6, which is responsible for producing serotonin, a chemical that helps with sleep.
• Mangoes contain magnesium, a mineral that helps regulate the sleep-wake cycle and promotes relaxation. Consuming foods rich in magnesium, like mangoes, may help promote better sleep.
• Mangoes are packed with antioxidants, such as vitamin C and beta-carotene. These compounds have been linked to better sleep quality by reducing oxidative stress and inflammation in the body.

11. Antioxidants

• Mango is packed with numerous polyphenols and gallotannins, this plant compounds act as antioxidants to protect your body.
• Good example of such polyphenols includes mangiferin, catechins, anthocyanins, gallic acid, kaempferol, rhamnetin, benzoic acid. Among the polyphenols, mangiferin has gained the most interest as it is described as the super antioxidant.
• These phytochemicals have the ability to counter the oxidative stress associated with day to day living and exposure to environmental toxins.
• The gallotannins and mangiferin phytochemicals in mango possesses anti-inflammatory and antioxidant properties to the digestive system, and may help to reduce ulcerative colitis inflammation.
• Vitamin C acts as an antioxidant, playing a protective role against environmental damage.
• Vitamin C deficiency can affect wound healing, therefore adding Vitamin C to your diets will help to heal wound or injury.

12. Skin Care

• Mango is good source of carotenoids which can help enrich your skin health. Beta-carotene protects your skin from the ultraviolet rays.
• Mangoes contain reasonable amount of vitamins A and C.
• Mango Vitamin C maintains healthy skin as it is involved in the production of collagen, keeping the skin plump and firm.
• Mango Vitamin A offer potential protective effects against ageing signs
• Vitamin C deficiency can increase fine lines and wrinkles, therefore adding Vitamin C to your diets will help to decrease fine lines and wrinkles.
• Mangoes fruit may also help prevent the growth of pimples and acne.

13. Healthy Hair

• Vitamin C help with the absorption of iron, an important mineral which is needed for hair growth.
• The rich source of vitamin A in mango fruit may improve hair health.
• Vitamin A is involved in the production of sebum, the oily substance that moisturizes our scalp, skin and promote scalp health.
• Mangoes are rich source of polyphenols, which may help to fight against oxidative stress that may have detrimental effect on your hair health.

14. Treat Anemia

• Mangoes are good source of iron. Iron mineral can help individuals and pregnant women deal with anemia when taken along with other iron-rich foods.
• Mango is rich in vitamin C which can help with proper absorption of iron in the body.

15. Diabetes Prevention

• Irrespective that mango fruit contains over 22 grams per cup of natural sugar. Research has revealed that higher intake of fresh mango fruit can lower the risk of diabetes.
• Although, it has the potential to cause a spike in your blood sugar levels if you eat too much at one time. It is best to consume mango in moderation.
• Consuming fruits and vegetables that are high in vitamin C and carotenoids could help prevent the onset of diabetes and Mango is high in both of these nutrients.

In Conclusion

Mango is a delicious and nutrient-dense fruit that offers several health benefits. It has low level of calories and high fiber content. It is also an excellent source of vitamins, antioxidants, and minerals that can help improve digestion, boost the immune system, promote healthy eyesight, regulate blood sugar levels, promote healthy skin, and reduce the risk of chronic diseases such as cancer and heart disease.

Studies have shown that eating mango regularly can improve overall health and wellbeing. Adding mango to your diet can be an enjoyable way to obtain these health benefits, whether eaten as a snack, added to smoothies or used in cooking. So, if you are looking to enhance your diet with a sweet and satisfying fruit, mango is a great choice.

Source

1. Health Benefits of Mangos. By WebMD Editorial Contributors. Reviewed by Poonam Sachdev on September 09, 2022. https://www.webmd.com/diet/health-benefits-mango.
2. Top 5 health benefits of mango. By Nicola Shubrook March 23, 2023 at 2:30 pm. https://www.bbcgoodfood.com/howto/guide/health-benefits-mango.
3. 13 Benefits of Mangoes, Nutrition, Recipes, & Side Effects. By Ariana Fiorita and Sindhu Koganti. May 30, 2023. https://www.stylecraze.com/articles/health-benefits-of-mangoes/.
4. 10 Health Benefits of Mango. By Ryan Raman, Kathy W. Warwick, and Cecilia Snyder. February 1, 2023. https://www.healthline.com/nutrition/mango.
5. Mangoes 101: Nutrition, Benefits, Types, and More. By Angela Haupt and Kayli Anderson. February 22, 2023. https://www.everydayhealth.com/diet-nutrition/diet/mangoes-nutrition-benefits-types-and-more/
6. What to know about mangoes by Sade Meeks and Megan Ware. February 10, 2023 https://www.medicalnewstoday.com/articles/275921.