Mostly known as “the king of fruits”, mango is not only delicious but also has an impressive nutritional profile. It has been cultivated for over 4,000 years and has many different types, each with a different color, size and taste.
Mangoes have many health benefits and should be consumed often – at least during the summers.
Here’s an overview of why you should enjoy the delicious fruit regularly:
Mango is low in calories (99 in one cup) but has an ample supply of nutrients, particularly Vitamin C. One cup (165 grams) of the fruit provides about 70% of the recommended daily intake for Vitamin C, which aids in strengthening your immune system and absorbing iron. It also helps in growth and repair.
Antioxidants play a vital role in the proper functioning of your body – protecting your body cells against free radical damage. Free radicals are highly reactive compounds that can bind to cells and permanently damage them. According to researchers, they may also lead to aging and other chronic diseases.
Mangoes are packed with polyphenols that function as antioxidants. They contain more than a dozen types, including mangiferin, catechins, anthocyanins, quercetin and kaempfero. Mangiferin is known to counter free radical damage linked to cancers, diabetes and other illnesses.
Improving Digestive Health
Mangoes contain a group of digestive enzymes called amylases that help in breaking down large food molecules – so they can be easily absorbed. These enzymes break down carbohydrates into sugars which are then used up by the body.
Moreover, they also contain plenty of dietary fiber and water – helping in solving digestive problems like constipation and diarrhea. According to a four-week study in adults with chronic constipation, people who ate mango daily had lesser symptoms of the condition as compared to the ones who took supplements containing the same amount of soluble fiber.
Improving cardiac health
Mangoes contain an ample amount of magnesium and potassium, that help in maintaining a healthy pulse and keeping blood pressure in check.
Magniferin – an antioxidant present in mangoes – is known to protect cardiac cells against inflammation, oxidative stress and apoptosis (controlled cell death).
Improving Eye health
Another benefit of consuming mangoes is their ability to improve and support eye health. They contain antioxidants lutein and zeaxanthin that accumulate in the retina of the eye.
Retina converts light into brain signals and helps it interpret the image you see. The healthier your retina, the better you can see.
Lutein and Zeaxanthin act as natural sunblock – absorbing any excessive light and protecting the retina against any damage, especially the harmful blue light.
Improving hair and skin health
Mangoes are high in Vitamin C, essential for healthy hair and skin.
Vitamin C helps in making collagen that is a key structural component of your hair and skin. It combats aging and prevents wrinkles and sagging.
Vitamin A present in mangoes also promote hair growth and sebum production to keep the scalp moisturized.
Inducing weight loss
Despite being a very sweet fruit, mangoes surprisingly have a less calories – helping in weight loss.
Mangoes contain phytochemicals that inhibit fat cells from expanding, preventing weight gain. They also contain malic and tartaric acid which lowers the risk of gaining weight from insulin resistance.
So, even though mangoes don’t directly lead to weight loss, they prevent weight gain and helps in maintaining your body within the healthy limits.