Also referred to as the king of all fruits, mangoes are loved for their fresh and succulently sweet taste, along with the right balance of tartness. Just the thought of eating a ripe, juicy, sweet mango is enough to tantalize your taste buds and make your mouth water. Found exclusively in the tropical and subtropical countries of the world, the taste of mangoes can be described as similar to a cross between a pineapple and a peach. Mango is a featured fruit in various cuisines around the world, used in preparing a large variety of dishes ranging from savory dishes to spicy dishes to sweet desserts.
One of the most widely consumed fruits all over the world, this lip-smacking fruit is also full of numerous health benefits. In addition to the fruit, almost all parts of the mango tree including the leaves, seed and bark have been used since olden times as a remedy for treating various health problems. Mangoes come in different sizes, colors, and flavors, and they are a powerhouse of nutrients like vitamins, minerals and antioxidants that accounts for its numerous health as well as medicinal effects.
Nutritional value of mangoes
A cup of mango can provide you with almost 100 calories. It can also provide around 12%, 35% and 100% of your daily requirements of fiber, vitamin A and vitamin C respectively. Vitamin K, vitamin E and B group vitamins such as B6, Riboflavin and Niacin are the other important vitamins found in this tropical fruit. Mangoes are also a wonderful source of several essential minerals including copper, potassium, phosphorus, magnesium, iron and selenium.
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Besides the presence of vitamins and minerals, mango is also a good source of flavonoids like betacarotene, alphacarotene, and beta-cryptoxanthin. Antioxidant carotenoids in the fruit such as beta-carotene, lutein and alpha-carotene, polyphenols such as quercetin, kaempferol, gallic acid, caffeic acid, catechins, and tannins, all help to protect your body against many life threatening diseases, including cancer. Since mangoes contain plenty of dietary fiber, its daily consumption can help normalize your bowels and relieve constipation.
What are the Health benefits of Mangoes?
While most people eat mangoes to enjoy their sweet, delectable taste, a very few are actually aware of the amazing health benefits this fruit offers. Blessed with an abundance of nutrients, mangoes not only supply a great deal of nutrition to our body but it also boosts our overall health in many ways. Let’s understand how eating mangoes on a regular can improve your health and well being:
Benefits of mangoes for the skin
Apart from being so tasty, mango is also capable of working wonders for our skin. It is rich in healthy vitamins, minerals and antioxidants that can make your skin beautiful and flawless. Mango replenishes your skin and gives it a beautiful glow. It also helps remove dark spots, blemishes, and acne. Mangoes are rich in vitamin A and beta-carotene that enhances the health of your skin. Vitamin A also help improve your skin complexion.
The high concentration of antioxidants in mango helps delay the onset of pigmentation and skin aging. These antioxidants fight off the free radicals, thus preventing diseases like skin cancer and also the signs of aging like wrinkles and fine lines. Another skin benefiting nutrient found in good amounts in this tropical fruit is Vitamin C. This vitamin increases the production of collagen, thereby improving the elasticity and suppleness of your skin. Applying mango pulp on the skin is found to be effective in unclogging the pores and cleansing the skin.
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Eat Mangoes for Managing Your Blood Pressure
Mangoes are rich in potassium, a mineral which helps in maintaining the body fluid levels and in controlling blood pressure. Potassium prevents hypertension by balancing out the negative effects of sodium. It also acts as a vasodilator, which means that it dilates the blood vessels, eases the tension in your blood vessel walls and allows the free and smooth flow of blood through them. This helps further in lowering blood pressure levels.
Mangoes Lower Cholesterol
Vitamin C, dietary fiber and pectin in mangoes helps lower cholesterol levels, especially the levels of bad cholesterol or LDL (Low Density Lipoprotein).
Mangoes may Protect Your Body Against Cancer
The abundance of antioxidants in mangoes makes it a potential cancer fighter. It also contain high amounts of a soluble dietary fiber known as pectin that helps lower the risk of colon cancer. Studies indicate that mangoes are capable of protecting your body against cancers like leukemia, colon, breast, and prostate cancers. Regular consumption of fruits rich in carotenes have been found to help in preventing lung and oral cavity cancers. Mangoes tick this box also since it is a rich source of carotenes.
The European Prospective Investigation of Cancer suggests that there is a strong connection between the regular consumption of mango and reduced risk of gastrointestinal tract cancers. Studies also indicate that polyphenolic antioxidant compounds in mango may be beneficial in offering protection against breast cancer and colon cancer.
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If You Want to Gain Weight, Eat Mangoes!
For those of you who are trying to gain a few more pounds, one of the easiest and most effective ways would be to eat mangoes on a regular basis. As mentioned earlier in the nutrition section, a cup of mango provides about 100 calories, which is easily absorbed by your body. So eating too many mangoes can lead to weight gain. Drinking mango milkshake regularly can help you gain weight faster as it contains mangoes, milk and probably sugar too.
Mangoes Can Help You Lose Weight Too
Mangoes are packed with fiber and eating them can keep you feeling fuller for a longer period of time. Substituting some of the less-healthy foods that you eat with fruits like mangoes, may help you lose weight. Remember, moderation is the key. Eating too many mangoes can lead to weight gain instead of weight loss.
Mangoes Help Boost Your Digestive Health
Foods, such as mangoes are rich in high amount of dietary fiber and they help encourage a healthier digestive system, promote regular bowel movements and also prevent the occurrence of problems like constipation. Mangoes contain certain digestive enzymes that improve digestion as well as prevent digestive disorders like indigestion and excess acidity. The fruit also contains bioactive ingredients like esters, terpenes and aldehydes that improves your appetite and ensures the optimum functioning of your digestive system.
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Mangoes promote brain health
Vitamin B6 and other B complex vitamins are essential for maintaining healthy neurotransmitters and a healthy brain. It also help in enhancing your mood and promoting healthy sleep patterns. Mangoes are rich in these vitamins and therefore are considered one of the best brain foods in the planet. Glutamine acid found in mangoes helps improve focus and memory power. So, adding mangoes to your regular diet is a healthy way of ensuring that your brain, nerves and the nervous system as a whole functions at its optimum best.
Mangoes strengthen your immune system
By eating mangoes regularly, you can say goodbye to most of the common ailments affecting people such as flu and common cold. This is because mangoes are rich in beta-carotene and vitamin C, both of which have powerful antioxidant properties. They strengthen your immune system and protect your body against disease causing germs and pathogens. As they are potent antioxidants, these nutrients also give you additional protection by eliminating the dangerous free radicals that cause oxidative stress on your cells and tissues. Preventing oxidative stress is of utmost importance as it can cause mutation of cells and DNA, leading to diseases like cancer.
Mangoes prevent age related macular degeneration
Age-related macular degeneration is a common condition that occurs in the retina of your eye, when a part of the retina known as the macula is destroyed. In this condition, you lose your central vision while the peripheral vision still remains normal. Age-related macular degeneration is a leading cause of vision loss in people overs 50 years of age. Mangoes contain several nutrients including beta- carotene, vitamin A and the antioxidant zeaxanthin that plays an important role in maintaining eye health. The antioxidants and other nutrients in mangoes are helpful in preventing age-related macular degeneration and other eye disorders like cataract.
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Mangoes are No Longer Forbidden for Diabetics
A common myth is that people suffering from diabetes should not eat mango, probably because of its sweet taste. But studies have shown that mangoes are actually good for diabetics. Even though they’re comparatively higher in sugar, mangoes are not a forbidden fruit for most diabetic individuals. A study, published in The British Journal of Nutrition in 2011 found positive effect of mangoes on blood sugar levels in mice. According to some scientists, mangoes might stimulate the pancreatic beta cells to secrete more insulin, which then lowers the blood glucose levels.
Mango boosts sex life
Vitamin E in Mango is known for its properties for boosting sex life. It regulates body sex hormone. Consumption of mangoes shall enhance your libido.
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Mango is considered the national fruit of India and it plays a vital role in almost every sacred ritual in the country. It can be used to make sweet and savory dishes and is also e a tasty addition to salads. The natural tenderizing properties of mangoes make them a great ingredient for marinating any type of meat. With all these health benefits and super delicious taste, no wonder mangoes are called the ‘The Kings of Fruits’.