Healthy Benefits of Eating Mango
The king of the fruits,” mango fruit is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and heath promoting qualities making it a common ingredient in new functional foods often labeled “super fruits.” Mangoes are one of the richest sources of vitamin A and vitamin C and minerals namely potassium, calcium , phosphorus, copper, manganese and zinc. It is laden with fiber too. Below are the benefits of mango.
Nutritional Benefits of Mango
Mango provides around 60 calories for 100 grams of its serving. It contains a lot of phytochemicals and nutrients and is a rich source of carbohydrates and fibre. Antioxidants and Vitamins like Vitamin-A, B, C, E and K are present in it. Mango is also a good source of various minerals like Calcium, Zinc, Potassium, Iron, Magnesium and Potassium.
Health Benefits of Mango
– Prevents Cancer
Mangoes are rich in antioxidants which restrict the oxidation of cells in the body. These antioxidants are quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat. Even Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin present in mango prevents lung and oral cancer. Antioxidants help in protection against harmful free radicals and suppress the oxidation process. Mango is a rich source of dietary fibre and contains pectin which restricts the action of a protein called Galectin 9, known to trigger the cancer cell growth. This helps in lowering the onset of colon cancer. Lupeol is also present in mango which works against prostate cancer.
– Aids Digestion
Mangoes are a rich source of dietary fibre which helps in proper digestion. Fibres help with proper bowel movement and keep the digestive tract clean. Mangoes are alkaline in nature thus reduce acidity in the stomach. Various bio-active compounds like Esters, Terpenes and Aldehydes make mangoes even more potent against indigestion.
- Helps in Lowering Cholesterol
Mangoes are rich in fibre which reduce bad cholesterol in the blood. It helps in restricting the activities of a hormone called leptin which produces fat cells. Vitamin-C and pectin also aids in reducing LDL cholesterol in the body. Vitamin-B6 present in mango controls the level of homocystiene. Homocystiene is known to be harmful to blood vessel and can trigger strokes and heart attacks. Mangoes are found to be high in polyphenolic antioxidants which prevent increase in fat accumulation in the arteries. Plaque formation and artery blockage is reduced by its consumption. Mangiferin is a compound in mango which decreases cholesterol, triglycerides and low density lipoprotein cholesterol and increases good HDL cholesterol.
- Mangoes Nourishes Skin
Mango is beneficial for skin health. It is a source of antioxidants which delays the onset of skin aging and pigmentation. Vitamin-C in mango helps in curing pimples and acne. It can be directly applied on the skin as it smoothens it and acts as a natural moisturizer. Antioxidants are responsible to protect against harmful free radicals which can cause skin cancer. Vitamin-A and beta carotene helps in rejuvenating the skin and brings glow to the skin.
– Good for Diabetes
Mangoes are helpful in regulating blood sugar level. Mangiferin is an antioxidant found in mangoes which reduces the absorption of glucose in the body and restricts enzymes which enhances carbohydrate digestion. Polyphenols in it have been found to reduce sugar level in body. Mango has low glycemic index and thus can be consumed without disrupting the sugar level.
– Improves Brain Health and Memory
Vitamin-B6 is found in abundance in mango which helps in improving brain function. It helps in maintaining an efficient nervous system. It is a mood vitamin and enhances mood and controls stress. It is known as the energy builder and helps in building the communication between nerve cells. Glutamine acid is present in mango which improves concentration power and memory. Pyridoxine helps in the production of GABA hormone in the brain which is a neurotransmitter and helps in the development of brain. Muscle tone is regulated in its presence.
–Mango for Weight Loss
Mango is a low calorie fruit. It is filled with loads of nutrients in concentrated form. It can be a good and healthy substitute for any evening snack. High fibre content helps in proper digestion and metabolism of food which aids in maintaining proper weight. Mango does not contain any trace of sodium and fat. Mango consumption can satiate the consumer and can make the stomach full for a long time.
Other Health Benefits Of Mango
Mango is Iron-rich:
Mango is a rich source of iron and can prevent anaemia. Mangoes help in increasing the red blood cells in the body and is recommended for pregnant women.
Mango improves Immunity:
Mangoes help in increasing immunity of the body. It is rich in antioxidants and various minerals which aid in restricting microbial attacks and cell damages.
Mango is beneficial for eyes:
Vitamin-A in mango helps promoting in eye health. Night blindness and eye dryness can be avoided by its intake.
Mango as coolant:
Mango juice is often taken in summers to prevent heat stroke. Raw mango acts as a coolant and provides essential nutrients and minerals to the body.