Mangoes are immensely popular summer fruits, and the sweet flavour of benefits 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.
Mango ( Mangifera Indica) has been called the “king among fruits” in certain parts of the planet.
It’s also called a “drupe”, or stone fruit.
Mangoes are native to India, Southeast Asia and have been cultivated for over 4,000 years. There are many types of mangos. Each one has a distinct taste, shape and size.
This fruit is not only delicious, but it also has an impressive nutritional profile.
Numerous studies have shown that mango and its nutrients can provide health benefits, including improved immunity, digestive health, and better eyesight. There is also a lower risk for certain cancers.
Here are ten of the most exciting health benefits of mango 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. For example, if you eat a cup of mango slices, you immediately ingest a quarter of your recommended daily intake of vitamin A, improving eye comfort and health.
Meanwhile, zeaxanthin (an antioxidant found in mangoes) guards your eyes against hazardous blue light rays. It 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 fibre called pectin, which studies suggest can reduce the likelihood of developing gastrointestinal tract cancers.
It is also worth noting that the polyphenols in mangoes may reduce your chances of developing breast, lung, and prostate cancers.
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 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 and benefits of mango sexually.
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 pectin above in fibre also helps prevent constipation.
6. You can use them to make skin treatments
Whether you’re prone to acne breakouts or suffer from the occasional pimple in response to stress or hormonal fluctuations, you can use the benefits of 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 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 consider when improving meals for children. Other great sources of beta-carotene include carrots, broccoli, and pumpkin.
8. 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. Again, mangoes can help you here, as they are packed with vitamin K.
Finally, while mangoes are 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 the excessive intake of benefits 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.
9. Multiple properties
It is high in vitamins C and E, amino acids, flavonoids and beta-carotene. A mango can contain approximately 6 grams of vitamin C per 100g. 0 mg vitamin C, up to 35 mg vitamin A.
Mango is rich in vitamins and nutrients. 200g of it is proof. Mango Contributes 2.3 grams of vitamin E. This is 23% more than the recommended daily intake. It also provides the following: 10% of the RDA for magnesium and potassium.
10. It is beneficial for anemia
They are beneficial for anemia sufferers and pregnant women. Iron content. Vitamin C in mango is good for iron absorption.
Women who have gone through menopause will feel weaker, so they should eat iron-rich mangoes. Their citrus properties and enzymes, which encourage the body’s absorption of macronutrients, aid in their assimilation.
11. Weight gain
They are beneficial to people looking to lose weight. A 100g serving of mangoes contains 75 calories. Mangoes are also rich in starch, which is converted to sugar when ripe.
So, you can eat ripe Mangoes with milk (rich protein). It can be very useful in weight gain . You can gain weight with this fruit, and your muscle mass will grow fairly due to protein and other necessary nutrients.
It would help if you did the required exercises to gain weight. However, mangoes will not provide you with enough nutrition and value to help you gain weight. Exercise properly is the key to success.
Constipated? Try Mango
If you’re plagued by chronic constipation, mango may be a sweet way to help get things moving, according to a pilot study in Molecular Nutrition and Food Research, which included 36 adults with chronic constipation.
Half were assigned to consume mango (about 10 ounces, nearly two cups of cut mango or one whole fruit) every day, while the other half consumed a daily psyllium supplement (containing 5 grams of fiber, equivalent to the fiber content of the mango serving). Psyllium powder, such as in Metamucil, is often used as a bulk laxative for constipation.
All participants provided stool and blood samples before and after the treatments, and they kept records of their food intake, which showed that both groups were similar and consistent in their food intake over the course of the study.
After four weeks, both groups had improvements on a scoring system that considers self-reported symptoms and physiologic findings, including frequency of bowel movements, difficulty and pain of evacuation, and sensation of incomplete evacuation. But only the mango group reported improvements in stool consistency (on a scale of 1 being “nut-like” and 7 being “watery”).
The mango eaters also had significant decreases in markers of intestinal inflammation (which is associated with chronic constipation), increases in stool short-chain fatty acids (involved in protecting intestinal cells from damage), and decreases in endotoxins (also involved in intestinal health and inflammation).
The study, which was funded by the National Mango Board, concluded that “mango supplementation was more effective in mitigating the symptoms of functional constipation in human subjects than fiber alone.” In addition to fiber, mangos contain polyphenols, which may be responsible for the added benefit, the researchers noted.
If you try this as a remedy, be aware that the daily mango dose used in the study has about 200 calories, so be sure to adjust calories elsewhere in your diet. Smaller amounts of mango were not tested but may also help.
7 Ways to Serve Mangos
Mangos are delicious in salads and baked desserts. They also make terrific chutney and smoothies.
- Dice mangoes and serve over waffles or pancakes.
- Combine cubed mango with yogurt or buttermilk and ice cubes, and blend to make a smoothie.
- Puree cubed mango in a blender or food processor and use as a dessert sauce over other fruits, rice pudding, or angel food cake.
- Cook cubes of mango with raisins, some brown sugar and vinegar, and perhaps some cayenne, for a quick, fresh chutney.
- Slightly underripe mangoes are suitable for cooking. They can be treated like apples or peaches, and used to make a baked crisp or brown Betty.
- Combine diced mango, red bell pepper, onion, and a squeeze of lime juice for a quick salsa.
- Add diced mango to chicken or seafood salads.