Everything You Need to Know About the Benefits of Mango
“Mangoes are not only heavenly mouth-watering flavored but offer loads of nutrients”
Mango is full of various nutrients that are associated with valuable health benefits. The benefits of mango comprise of; support eye health, immune system, improve skin & hair health and lowering risks of some diseases. It is a potent high in fiber, minerals, vitamins, enzymes and antioxidants fruit. This fruit is juicy, fleshy and nourishing. They come in different variations, ranging from colors, sizes & shapes depending on what type it is. You can’t deny that mango is quite convenient anytime and for everyone. All you need to do is wash, slice and take pleasure in the mango fruitiness.
Need to Know About the Mango
The mango belongs to the family of Anacardiaceae an origin of southern Asia, especially the tropical zones. Mangoes will grow in your country depending on what race it is, there is an Indian and Southern Asia kind. These two express themselves differently in growth and the final results, i.e. the fruit itself. The mango is a type of drupe fruit with a large seed sandwiched in flesh. The skin of the mango is peeled off, rather not edible. Mangoes are closely related to a group of Marula, Gandaria, Cashew, and Ambarella.
It is a super fruit that is so functional in ensuring the health of a human being through the health-promoting nutrients it possesses. It is very low in calories, perfect for those on a weight diet. More so, it has high fiber content crucial for boosting digestive function lessening constipation. Most people do not realize this important part of nutrition but thanks to its enticing nature they eat it anyway. That is why this article will enlighten you on the benefits of mango, its nutrition contents and various ways you can successfully incorporate it into your diet.
Benefits of Mango; Nutrition Profile
A serving of one cup of sliced mango contains the following;
- 448kj of calories
- 0.8grams of protein
- s of carbs
- 1262IU of vitamin A
- 45.7miligrams of vitamin C
- 16.5miligram of calcium
- s of fat
- 0.2miligram of iron
- 257miligram of potassium
- 0.1miligram of zinc
- 0miligram of cholesterol
Health Benefits of Mango
Mangoes are popular worldwide largely because of their tasty pulp but more to that is the ability it holds to purely enrich the world’s population with healthiness.
1. Promotes Eye Health
Eyes are a critical part of the human body. They are like a guide to everything you do. Ideally, eyes light your every move and with poor eyesight your effectiveness to perform tasks is terminated. Therefore, you and I should try keeping our eyes safe and healthy as much as we can. If mangoes can help us do that then they are what should be at the top of our fruits list. Mangoes have powerful antioxidants zeaxanthin and lutein which act as natural sunblock by absorbing excess light. This ensures that excess lights are regulated to avoid damaging the eye. The antioxidants age-related macular degeneration making sure that your eyes are functioning even when you are at your eighties.
Also, mango has beta-carotene which converts to vitamin A which keeps you at a stronger vision hold. It alleviates vision and the general health of your eye.
2. Improves Digestive System
Mangoes boost of ability to better relieve digestive problems easily and more effectively than most of high in fiber foods. Instead of turning to supplements to improve your digestion, buy yourself a mango. It is known to have higher fiber content than many other fruits and some compounds called polyphenols that are told have the capacity to treat gut inflammation and prevent constipation. These enzymes play a vital role in breaking down the protein in the body thus preventing so many digestion related upsets.
Rumbling and bloating of the stomach is so devastating especially when you are in a social gathering, the stomach has the most embarrassing tendencies when you least expect it. Mostly, these stomach upsets are caused by poor digestion. These can simply be solved if you make it a habit to eat mango on a daily basis.
3. Improves Cell Function
Mango is a great source of vitamin C. This vitamin is essential in so many bodybuilding functions. In cell growth, vitamin C aids in the production of white blood cells that fight off diseases. It ensures a strong connective tissue, a healthy immune system, and healthy blood vessel walls. Body cells form the basic unit to human life and the healthier it is the healthier and strong your body is.
Furthermore, mango contains antioxidants, for instance, quercetin and mangiferin which are important in breaking down free radicals and eliminating oxidative cells that usually cause cell damage. Therefore, mangoes may help prevent cell damage or reverse the damage promoting healthier cells and general immune health.
4. May Lower Cancer Risks
A polyphenolic compound, an antioxidant found in mango has been established to have the capability to fight off the risk of some cancers like intestinal cancer, breast, prostate and leukemia cancers. This is because of its ability to protect the body cells from oxidative stress that is associated with a number of cancer causes. In animal research, the mango antioxidants were able to hold back the growth of cancer cells and at a point eliminate the already available cancerous agents. The antioxidants inhibit cells from DNA damage that may cause cancer. Generally, mango boosts the immune system helping it to prevent diseases and reduce its susceptibility to damage by toxic free radicals.
5. Helps Maintain Healthy Skin and Hair
Mangoes are good sources of vitamin C and vitamin D. These vitamins are a powerful combination for healthy skin and hair. Vitamin C formulates compound collagen that is responsible for protecting the skin from ecological factors like weather and extreme sun and gives firmness and structure to your skin and prevents wrinkling. Vitamin C aids in iron absorption into the body that later promotes hair repair & growth.
It has vitamin A that helps in the production of sebaceous oils that moisturizes hair and its scalp. Mangoes help exfoliate skin and remove dead skin thus promoting healthy smooth glowing skin. The most natural way to take care of the largest part of your body and prevent aging is a good diet way. Start with mango!
6. Prevents Diabetes
The mango is so rich in value in that even its leaves are good for diabetic patients. Mango leaves are great in controlling blood sugar levels by reducing glucose in the body. In contrary to the conception that if something is super sugary then it is simple math that it gives high sugar end results, mango intake has proven otherwise. Research on obese patients eating dried mango every day has shown a positive reduction of blood glucose in them. Another one on a mouse study showed reduced blood sugar levels, lower Mody fats and increased weight loss.
We can then conclude that mango has some antioxidants that work to eradicate oxidative stress that raises blood sugars causing obesity and diabetes conditions. Must be great news to all the victims out here struggling with these conditions to learn that consistent intake of mango can brighten their days by alleviating the strain.
7. Promotes Heart Health
Mangos have anti-inflammatory, antioxidants and other nutrients that promote heart health. These nutrients help maintain a healthy pulse rate and lower pressure in the arteries’ blood vessels especially potassium. An antioxidant in mango called mangiferin has been found to help protect heart cells from inflammation, free radicals, and oxidative stress. Mangoes are low in calories hence may help lower cholesterol levels and fatty acids reducing cardiovascular disease risks.
8. Aids in Weight Loss
Being in good shape and size is fancy and makes you feel more comfortable and confident even when you are walking around the streets. More to exercising is you should employ a proper diet that will help you tone down the excess calories and fats, burn all the belly fats and slim your way to happiness and confidence. A proper diet does not come easy but there are a few things you need to consider. Foods with high fibers are the best.
Mango, for instance, is packed with fiber that when you eat it you feel full for long thus reducing the number of times you will it in a day. This will do a good way to avoid overeating. Also, at times we crave sweets things when we are anxious, stressed or just for personal satisfaction. Mango is the best way to go since it’s delicious and very healthful. But always remember not to overeat mangoes.
9. Good in Pregnancy
Mangoes can be a good fruit choice for pregnant women. For mangoes are great sources of vitamin A which is beneficial in fetal growth and development, it is good for pregnancy. Mangoes can support a healthy immune system for your unborn child if consumed moderately. It is not advisable for women to overeat mangoes due to risks associated with exceeded vitamin A in the body. Also, mangoes are rich in iron which is a good source of iron in the blood. Women especially those who are pregnant should have a high iron level in their bodies to compensate for blood that will be lost during childbirth.
10. Eating Habits
Mangoes are fabulous fruits that you never feel like stopping to eat them. They are so juicy, sweet and fulfilling. Mangoes, however, should not be overly consumed. Never go overboard with the amounts of mangoes you eat to keep you on the right health track. Far from that, there are so many ways in which you can satisfy your needs and requirements for mangoes.
To get the most health benefits of mango, employ the following;
- Make smoothies– slice your mango and blend it with your other preferred fruits and drink your favorite nutritious smoothie.
- Add it in salsas– create your salsa using mangoes plus sliced onions, jalapenos and lime juices. Enjoy your meal with the best mango salsa side dish
- Pancakes– tired of the usual vanilla and strawberry flavored pancakes? Try mango juice flavor.
- Frozen treats– old are the days when we used to make plain ice cubes. You can do the same just that this time it will be sweetened and beneficial mango and your other favorite fruit blend cubes.
- In kebabs– as you make your kebabs, break the monotony by adding mangoes to skewers for a yummier kebab.
- For desserts– what could be more interesting than winding your course meal with a delicious and wholesome dessert of mangoes and other fruits you like bananas and oranges for instance?
- Mango tea– surprising huh? Yeah freeze your sliced mangoes and add them to your tea for an amazing beverage.
- Salads– start your day with a mix of tropical fruits mango included. Enjoy your meal journey by appetizing your buds with a mango salad.
- Eat it as a fruit– carefully wash your mango, peel and slice it. Joyously munch into your fruit.
Risks and Precautions
What do they say, too good to be true? Mangoes are amazingly sweet, nutritious and everything nice in the world, right? Yeah. However, mangoes can have a few disadvantages. Just like other foods, mangoes should be eaten in moderation. Don’t go overboard! Stick along for more.
Weight gain– mangoes have a high-calorie level which if consumed excessively may hinder your weight goals.
Increase blood sugars– mangoes have excess fruity sugar which may increase the blood sugar levels and thus trigger insulin levels.
Allergies – mango related allergies like irritation of the mouth or throat, runny nose, and abdominal pains.
Diarrhea– excess mango intake means high fiber intake. This may cause stomach upsets and diarrhea.
Why We Recommend
Mangoes are rich sources of nutrients like minerals, for instance, potassium, magnesium and calcium, vitamins like Vitamin A, B6 and dietary fiber. Benefits of mango include; anticancer abilities, improve immunity, aid in weight loss and reduce cell inflammation.
Mangoes are packed with vitamins, minerals, antioxidants and dietary fiber that promote the general health of a human body. The nutrients help reduce the risk of some diseases like cancer, cardiovascular and obesity. Vitamin C found in mango helps in promoting healthy glowing skin and hair. Besides, mangoes can be eaten in many forms, for instance; in kebab or salads. Buy this fruit today and reap the benefits of mango!