10 healthy benefits of mangoes
Mangoes are quite popular in certain parts of the world. They are recognized for their taste and the health benefits they offer together body.
The delicious fruit is from the drupe family (it is also known as stone fruit). Fruits from this family are categorically known to contain a big seed in the middle.
Not only are mangoes delicious, but they are also packed with lots of nutrients that the body requires to function effectively.
Mangoes are available in different colors, sizes, shapes, and tastes, the type of mango present in a region might be completely different in another region.
Mangoes offers a lot of benefits to the overall health of different part of the body. Including the eyes, skin, hair, and heart. The supportive role of mangoes in so many bodily functions will be discussed in this article.
Nutrition of mangoes
The enormous benefits associated with mangoes can be traced to the high amount of nutrients it contains. Although mangoes are nutrient-dense fruits they are also low in calories. is makes them a healthy choice of fruit to consume.
165 grams of mango contains;
% of the daily recommended intake
| Calories | 99kcal |
| Carbohydrates | 24. 7g |
| Protein | 1.4g |
| Fat | 0.6g |
| Dietary Fiber | 2.6g |
| Sugar | 14g |
| Calcium | 1% |
| Sodium | 1mg |
| Potassium | 168mg |
| Iron | 1% |
| Magnesium | 7% |
| Vitamin B6 | 11.6% |
| Vitamin B2 | 5% |
| Vitamin E | 9.7% |
| Vitamin B5 | 6.5% |
| Manganese | 4.5% |
| Thiamine | 4% |
| Niacin | 7% |
| Vitamin K | 6% |
| Copper | 20% |
| Folate | 18% |
| Vitamin A | 10% |
| Vitamin C | 67% |
Mangoes also contain phosphorus, selenium, and antioxidants that help to boosts the functioning of the overall health of the body.
10 benefits of mangoes
Mangoes offer a lot of health benefits to the body. It provides the body with essential nutrients that the body requires in order to function effectively.
1.Rich in antioxidants: Antioxidants are very effective in protecting the body from damages caused by free radicals which are by-products of oxidation.
Free radicals cause a lot of damages (including chronic illnesses such as cancer or heart-related diseases) to the cells. Hence the need for antioxidants that serves to protect the body from the effects of these free radicals.
Mangoes are packed with lots of plant compounds that function as antioxidants. It is an example of a fruit packed with lots of antioxidants like anthocyanins, kaempferol, catechins, and mangiferin.
2.Boosts eye health: The eye is one of the most important senses of the body. It helps us carry out our daily activities without support or much difficulty.
Mangoes contain some essential nutrients that the eyes require in order to function effectively. There are two main antioxidants contain in mangoes that help to prevent macular degeneration.
Lutein is Zeaxanthin are the major antioxidants present in mangoes. They help to protect the eye, they are concentrated in the retina of the eye and acts as a defense mechanism.
It protects the eye from the harsh rays of the sun(I.e it serves as a natural sunblock) by absorbing the sun rays. It also helps to protect the eyes from the negative effects of blue light from gadgets.
Mangoes are also rich in vitamins especially vitamin A which is a good supplement for the eye. A deficient amount of vitamin A in the body has been traced to the occurrence of certain illnesses like night blindness.
- Supports heart health: The heart is a vital organ in the body that needs to be well protected. Improper carefully the heart could easily lead to heart attack or death.
Mangoes are highly packed with lots of nutrients that support the heart. It contains potassium and magnesium which are both effective in the regulation of the blood pressure, relaxation of the blood vessels, and the regulation pulse rate.
Studies have shown that mangoes contain an antioxidant known as mangiferin. Which plays a vital role in protecting the heart from diverse heart-related disorders.
Mangiferin effectively handles this function by protecting the heart cells from oxidative stress or inflammation. It has also been shown to lower bad cholesterol (LDL cholesterol) and triglycerides.
It is important to note that these facts are gotten from the animal studies conducted, human studies are quite deficient hence more studies need to be conducted.
- Improves digestive function: Due to the high quantity of soluble fiber contained in most fruit. They are widely known to improve bowel movements and support the digestion process.
Mango is an example of such fruit, it is packed with a lot of water and dietary fiber. Which is effective in resolving digestive related disorders like constipation or diarrhea.
Mangoes are also composed of a group of digestive enzymes (digestive enzymes acts on food molecules thereby causing them to be easily absorbed) known as amylase. Amylase helps in the breaking down of complex carbohydrates into simpler sugar like maltose or glucose.
Amylase is more active in ripe mangoes than unripe mangoes, this affects the taste of the mango.
- Mangoes are great for skin health: One major vitamin that is recommended by cosmetologists is vitamin C. Due to the amazing benefits it offers to the skin, vitamin c is also used in a lot of skincare products.
Mangoes are composed of a great deal of vitamin C. This is a good vitamin that the skin requires in order to boost its elasticity.
Collagen is a protein present in the skin that helps to boosts the elasticity of the skin. However as one grows older the level of collagen diminishes and this leads to wrinkles and sagging of the skin.
To boost skin elasticity older people taken a lot of supplements that contain collagen, vitamin c is essential in the production of collagen and mango is a good source of the vitamin.
Mangoes also contain vitamin A which helps to protect the skin from sun rays.
- Good for the hair: Mangoes contain vitamin A which helps to improve hair growth. The vitamin also increases the level of sebum in the hair. Sebum helps to prevent dryness of the scalp, it keeps the hair moisturized.
Antioxidants(polyphenols, vitamin A and C) present in mangoes help to protect the hair follicles from the effects of free radicals.
- Boosts immunity: One of the best ways to boosts our body’s defense system is to change our eating habits (I.e improve our diet). Fruits are a great addition to our diet as they help to boost the body’s resistance to infection or diseases.
Mangoes contain Vitamin A, C, E, K and B. It also contains other healthy nutrients that the body requires in order to function effectively.
Vitamin A helps to boost the immune system. It protects the body from the risk of certain infections. Deficiency in vitamin A makes the body susceptible to infections and diseases.
The fruit also contains Vitamin C which is very effective in boosting the level of white blood cells in the body. White blood cells help to fight out diseases that threaten to attack the health of the body.
- Might help to protect the body from cancer: Polyphenols is an antioxidant present in moderate amount in mangoes. It has anti-cancer properties.
Oxidative stress has been identified as one of the major causes of different forms of cancer and polyphenols are known to protect the body from oxidative stress.
Animal studies have shown that polyphenols have the ability to inhibit and destroy cancerous growth. The studies further showed that mangiferin present in mangoes also has some anticancer properties.
More human studies need to be carried out to prove the efficacy of the findings from the animal studies.
- A great addition to the diet: Not only are mangoes healthy and nutritious, but they are also delicious and easy to add to our diet.
Mangoes are easily one of the sweetest fruit. Hence it is advised to consume them in moderation. A minimum of 2 cups of mangoes a day.
We can add mangoes to our daily day diet, we can use mangoes in the following ways;
- To make smoothies
- Add to fruit salad(Tropical fruits)
- Diabetes: According to medical news the leaves of mangoes were studied. And it was discovered that mango leaves have certain properties that help to regulate blood sugar.
Plant compounds present in these leaves are responsible for this occurrence. More studies need to be conducted in order to determine if mango flesh also plays a role in protecting the body from the risk of diabetes.
Conclusion
A lot of benefits are associated with the inclusion of mangoes in your diet, the article further explains this.
There are so many delicious fruits available in the world and despite this vast availability of distinct fruits. Mangoes are not lost they are quite popular in the fruit kingdom.
These tropical high-value fruits are nutritious and totally recommended. It is a combination of so many daily doses of nutrients that the body requires for effective functioning.
Mangoes are chosen not only because of the health benefits they offer but also due to their taste and easy availability. The tropical fruits are readily available for purchase, they are relatively affordable too.
The low caloric fruit is a good choice of fruit, it is delicious, distinct, healthy, and highly nutritious. Add mangoes to your daily diet and experience the amazing benefits associated with consuming them.