Health Advantages and Benefits of Mangoes
Widely considered as the king of fruits, mango doesn’t need any introduction. This lip-smacking fruit from the genus Mangifera family is native to South Asia. Mangoes come in different forms – varying in flavor, color, shape and seed size. While the skin color of it can vary from green to orange, yellow or red, the inner flesh of mangoes is usually a golden yellow. They’ve a creamy and sweet taste and contain a significant number of nutrients. Let’s have a closer look at them to understand why so many good stories can be heard about them.
Mango Nutrition Facts
A single mango offers approximately 107 calories together with the following nutrients:
- Vitamins: While vitamin A is heavily prominent in mangoes, the fruit also contains vitamin C, vitamin E, thiamin, niacin, vitamin B6, choline and pantothenic acid, among others.
- Minerals: Minerals such as iron, sodium, potassium, calcium, copper, selenium and phosphorus are found in a single piece.
- Others: Mangoes also contain protein, carbohydrates and fiber.
Now, when we’ve understood the heavy presence of crucial nutrients in mangoes, it’s time to know the multitude of health benefits they offer. Here, we’ve jotted down the key health benefits to increase your love for this fruit by quite a few notches.
Top Health Benefits of Mango
Controls blood sugar
For people who’re obese or overweight, blood sugar drops and spikes are quite common, which in turn often trigger metabolic syndrome and insulin resistance that finally triggers diabetes development. Choosing this sweet fruit over other sugary treats can aid in controlling blood sugar as well as lowering the risks of development of other diseases.
Helps in fighting cancer
Mangoes come with antioxidants such as fisetin, quercetin, astragalin, methyl gallate and gallic acid, among others. All these properties safeguard the body from different types of cancers including breast cancer, prostate cancer, colon cancer and leukemia.
Mangoes greatly help to improve digestion because of the presence of fiber, which prevents constipation. Fiber also gives you a fuller feeling for long, allowing the colon to work optimally. Additionally, mangoes contain digestive enzymes that help digestion by breaking down proteins.
Maintains cholesterol level
Mangoes are rich in vitamin C, pectin and fiber, which make them the perfect fruit that aids in controlling high cholesterol level.
Helps with weight loss
As mango comes with lots of essential nutrients and vitamins, consuming a single piece gives you a fuller feeling. Also, the high fibrous content of it boosts the digestive function and helps to burn unwanted calories from your body, thus helping you in your weight loss regimen.
The fiber content of mango is great at fueling the probiotic bacteria that reside in your gut. Apart from helping in keeping things moving, these bacteria also help in the absorption of certain vitamins like B12 that we require for good energy metabolism.
Improves brain function
This golden fruit is a boon to our brain function. Mangoes have been shown to preserve cognitive function and help in the maintenance of neuronal integrity. This could help to reduce the risk of Alzheimer’s and age-related cognitive decline. It may also help in maintaining brain health after various traumas like strokes and concussions.
Defends DNA structure
Keeping your DNA stable is crucial for attaining a healthy and long life as it can help ward off different diseases including autoimmune disease, cancer and different types of degeneration. Because of the antioxidant capacity and specific phenol present in mangoes, protection from harmful mutations triggered by oxidative stress, diseases, stress and poor nutrition is possible.
Provides eye health
Vitamin A is crucial for eye health, and a deficiency of this can trigger visual problems under different light conditions, which may even including blindness. As mango contains high amount of this vitamin, consuming this fruit can ensure better vision and good eye health.
Helps prevent asthma symptoms
Regular consumption of mangoes rich in vitamin C and beta-carotene can help you battle this disease more easily as some studies have shown the fruit’s consumption to be beneficial in preventing or reducing asthma symptoms.
Enhances skin health
Skin, the largest organ of our body, is often neglected, which in turn may lead to different skin problems. With a bowl of mangoes, you can take care of your skin easily. High presence of vitamin A and beta-carotene can help enhance your skin health. While vitamin A has been found to lower the skin’s oil production rate, beta-carotene helps in protecting the skin from ultraviolet rays.
Improves bone health
Presence of vitamin A is what makes this golden fruit good for your bone health. In addition, vitamin C in mangoes helps in the formation of collagen that plays an important role in the making of connective tissues and bones. Also, the compound named lupeol, present in mangoes, exhibits advantageous activity against arthritis and inflammation.
Alkalizes the entire body
The malic acid, tartaric acid and the trace of citric acid found in mangoes help to maintain the alkali reserve of the entire body.
Helps fight heat stroke
Juicing green mango and mixing it with water and sweetener aids to cool down your body and safeguard it against overheating. It’s especially ideal for people visiting climates with strong “sun energy” that burns up the body, particularly the muscles.
Promotes healthy sex
Mangoes are rich in vitamin E that is known to promote sex drive. According to a study, the combination of beta-carotene and vitamin E can improve sperm health in men. This combination can also trigger defense against sperm damage. High presence of zinc in mangoes also helps in improving male and female fertility.
Buying and Storing Guide
Mangoes are widely found in stores and are available mostly as a seasonal fruit during summer. When buying mangoes, color shouldn’t be the prime way to judge its ripeness as ripe fruit can range from green to deep red. Ideally, you should check the ripeness by gently pressing on the skin. While an unripe mango exhibits firmness, a ripe one should just have a little bit of tenderness. Refrigeration slows down the ripening process. So, if you choose ripe mango and don’t have plans to eat immediately, keep them in the fridge. Mangoes can be used in a diverse range of dishes, especially when you need a citrusy sweet punch. From breakfasts, smoothies, savory lunches and dinners to deserts, this versatile ingredient can complement a wide range of flavors.