Mangoes are immensely popular summer fruits, and the sweet flavor of mango chunks can instantly improve a fruit salad or a breakfast smoothie. In addition, it turns out that mangoes contain a fantastic array of powerful chemicals that can improve your quality of life. Here are ten of the most exciting health benefits of these tasty fruits.
1. They are good for the eyes
As you may know, vitamin A plays a key role in ocular health, helping to maintain your eyesight by protecting the surface of the eye and combating potential dryness. If you eat a cup of mango slices, you immediately ingest a quarter of your recommended daily intake of vitamin A, improving both eye comfort and health. Meanwhile, zeaxanthin (an antioxidant found in mangoes) guards your eyes against hazardous blue light rays and may therefore make you less likely to develop macular degeneration—the most common cause of blindness in older people.
2. They improve cognitive function
Mangoes contain glutamine acid, which has been the subject of several promising studies on memory and focus. Glutamine acid seems to help people retain more detailed memories for longer, and is even associated with improved alertness.
3. They help to fight cancer
A single serving of mangoes contains close to an impressive 80% of your recommended daily intake of vitamin C, which is known to protect your cells from the potential damage posed by dangerous free radicals. According to some research, protection from free radicals cuts cancer risk. In addition, mangoes are an excellent source of a soluble dietary fiber called pectin, which studies suggest can reduce the likelihood of developing cancers of the gastrointestinal tract. It is also worth noting that the polyphenols in mangoes may reduce your chances of developing cancers of the breast, lung and prostate.
4. They could enhance your love life
Mangoes are one of the best available sources of vitamin E as well, and you might be surprised by just how influential vitamin E can be in the bedroom! In particular, it helps to keep sex hormones in balance, and a good intake may be connected with a heightened libido. Further, it may improve blood flow, supporting sexual stamina.
5. They support digestion
Mangoes provide you with a group of digestive enzymes that support your body’s ability to break down your food. There is some evidence that these enzymes can even reduce the burning sensation associated with acid reflux, and the aforementioned pectin in fiber also helps to prevent constipation.
6. You can use them to make skin treatments
Whether you’re prone to acne breakouts or just suffer from the occasional pimple in response to stress or hormonal fluctuations, you can use mango pulp as an effective skin treatment that unblocks pores. All you need to do is place slivers of mango pulp on your skin for 10-12 minutes and then gently wash it off. When you eat mangoes, their vitamin A content also promotes the continued development of healthy new skin cells.
7. They can improve heart health
The vitamin C and fiber in mangoes have been proven to help lower levels of LDL (i.e. ‘bad’) cholesterol, thereby lowering your risk of heart disease, heat attacks and strokes at the same time. In addition, mangoes contain both potassium and magnesium, which are involved in regulating blood pressure and keeping it within healthy limits.
8. They reduce your risk of anemia
If you don’t get enough iron in your diet, you at risk of becoming anemic, and may feel weak due to a lack of appropriate oxygen supply to your organs. This is a particularly important issue for postmenopausal women, who typically tend to need a higher iron intake after the cessation of their menstrual periods. As a bonus, the iron in mangoes is further supported by their vitamin C content, which helps your body to absorb iron more effectively.
9. They are linked to asthma prevention
A rich intake of beta-carotene has a proven connection to a lower risk of developing asthma, which may be an especially important benefit to take into consideration when improving meals for children. Other great sources of beta-carotene include carrots, broccoli and pumpkin.
10. They can strengthen bones
Vitamin K deficiency is connected to an increased risk of osteoporosis and bone fractures, primarily because vitamin K supports the calcium absorption required to maintain strong bones. Mangoes can help you here, as they are packed with vitamin K.
Finally, while mangoes are clearly very good for your overall health, it is important to note that people taking blood-thinning medications like warfarin and clopidogrel should be cautious about an excessive intake of mango. Consuming mango can increase the levels of these drugs in your blood, potentially putting you at risk of excessive bleeding. Talk to your doctor if you need further advice on tailoring your diet to suit anti-coagulant or anti-platelet drugs.
