Mango is one of the most popular fruits in India that is available during the summer season. It is a succulent, aromatic fruit of the evergreen Mangifera Indica tree. The fruit consists of an outer skin and a fleshy edible fruit portion enclosing a single seed. Known as the ‘King of fruits,’ the juicy and delicious mango is a tropical fruit that comes with a range of possible health benefits.
The sweet and creamy mangoes are highly popular across the globe due to their immense health benefits as well as the flavourful taste. Depending upon the nation or regio of cultivation, mangoes are also known as mangou, manga, and mangot. The color of the fruit plays a major role in differentiating between ripe and unripe mangoes.
This fruit is not only delicious but also boasts an impressive nutritional profile.
In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.
NUTRITIONAL VALUE OF MANGO
Mongoes are rich in enzymes that are believed to benefit us largely. Mango is a rich source of fiber and people have been consuming it over centuries to alleviate pile, constipation, and symptoms of irritable bowel syndrome.
According to a research published in the Comprehensive Reviews in Food Science and Food Safety journal, it is stated that antioxidants, minerals, dietary fiber, and vitamins in mango have a positive impact on eliminating degenerative diseases, including heart conditions and certain cancers.
Moreover, those who undergo strenuous activities like bodybuilding, HIIT training or any other physical activity are advised to eat mango as the potassium content in the fruits help replete losses from the body during such activities.
Given below are the nutrients that one can gain with 1 cup sliced mangoes (165 grams)
● Calories – 122
● Protein – 1.0 grams
● Carbohydrates – 27.9 grams
● Fats – 0.7 grams
● Fiber – 3.3 grams
NUTRITIONAL BENEFITS OF MANGO
Consuming mangoes can helps strengthen and protect the body body in numerous ways.
Mango is a low-calorie fruit that is high in fibre, and is a great source of vitamin A and C. It also contains folate, B6, iron and a little calcium
■ POSSESSES ANTI-CANCER PROPERTIES
Mangoes are rich in high amounts of soluble dietary fiber known as pectin than can help lower cholesterol. Pectin is known for its anti-cancer properties that have been shown positive result in preventing the development of prostate cancer.
An experiment at The Institute for Food Research found that pectin combines with galectin 3, which is a protein that plays a vital role in all the stages of cancer.
One study from The Europian Prospective Investigation of Cancer has also signified a strong association between the tropical fruit and reducing the risk of prostate cancer.
■ HELPS WITH DIGESTION
Mangoes could help facilitate healthy digestion. According to the book, ‘Healing Foods’ by DK Publishing, mangoes contain enzymes that aid the breakdown and digestion of protein, and also fiber, which keeps the digestive tract working efficiency. Dietary fibre helps lowering risk of heart disease, type 2 diabetes. Green mangoes have more pectin fibre than ripe mangoes.
The dietary fiber in mangoes can help in regulating digestion. The digestive enzymes in mangoes help the gut bacteria and allows for natural and efficient digestion. Bioactive ingredients like aldehydes, terpenes, and esters, present in mango contribute to boosting the appetite while improving the functioning of the digestive tract.
■ PROMOTES HEALTHY WEIGHT GAIN
If weight gain is part of your fitness goal, then consuming mangoes can help you with the process. According to health experts, consuming mango and combining it with other dishes like salads, shakes, etc. Is one of the easiest ways to gain healthy weight. A cup of sliced mango has over 100 calories that can be easily absorbed by the body. The fruit contains starch in abundance that breaks down into sugar, aiding in weight gain.
■ A HEALTHY PREGNANCY FOOD
One of the biggest health benefits of mango is that it contains iron in abundance, which is necessary for the health of a pregnant woman. Mango contains all the necessary nutrients and vitamins required for a healthy pregnancy. Mangoes act as healthy yet tasty supplement food for pregnancy. It not only provides essential nutrients to the mother and the unborn but also ensures that the lackluster appetite of pregnant women is kickstarted.
■ HELPS TREAT ANEMIA
Those suffering from iron deficiency are prone to suffer anemia. When the red blood cell count in the body is low, the blood fails to carry an adequate amount of oxygen to the tissues and other organs. This makes an individual feel tired and exhausted all the time.
Consuming mangoes on a regular basis can help increase the healthy red blood cells in your body that ultimately helps in carrying oxygen to the body’s tissues and other parts.
■ ANTI-AGING PROPERTIES
The tropical fruit is a rich source of necessary vitamins like Vitamin A and C that play an essential role in the production of collagen.
Collagen is a protein that is necessary for keeping the skin cells healthy. It help protect the body’s connective tissues and the blood vessels, thereby enhancing the glow of the skin, triggering elasticity, and slowing down the natural aging process.
Eating mangoes can boost the production of collagen protein in the body that will give you younger – looking skin and clear out any skin blemishes.
■ HELPS MANAGE DIABETES
Despite is high sugar content, researchers have revealed that mangoes may positively affect people suffering from diabetes.
According to the research published in the Journal of the Science of Food and Agriculture, it was stated that mango contains dietary fiber, polyphenols, and carotenoids that can be therapeutic for individuals suffering from diabetes.
Consuming a piece or two of mango a day as a mid morning snack can be a healthier and safer option. However, you should ask your doctor before including mango in your diet if you have diabetes. This is because certain medications can react with the fruit and can cause problems.
■ PROMOTES HEALTHY GUT
According to the book ‘Healing Foods’ mango flesh contains prebiotic dietary fibre, which helps feed good bacteria in the gut.
Healthy gut is detrimental for a healthy state. Leaky gut, apart from poor digestion results in skin conditions like IBS, asthma, slow metabolism and other health issue
■ BOOSTS IMMUNITY
You would be surprised to know that an average sized mango contains upto two-third of the daily recommended intake of vitamin C.
The powerful antioxidant help boost immunity system and prevents cold/flu.
■ PROMOTES EYE HEALTH
Including mangoes in the diet may also help promote your eye health. Mangoes are rich in beta-carotene that helps in the production of vitamin A.
The powerful antioxidant helps improve vision, boosts overall eye health and even prevent age-related macular degeneration or loss of vision.
■ LOWER CHOLESTEROL
Eating mangoes could help regulate your cholesterol levels too. The high levels of fibre pectin may help bring down the low-density lipoprotein (LDL or bad cholesterol) which causes plaques in the vessels and blocks blood flow.
■ CLEARS THE SKIN
Mangoes are filled with ski-friendly vitamin C and vitamin A, both of which are crucial for healthy skin and skin repair. Mangoes eaten in moderation are also known to exfoliate and eliminate dead pores.
According to Macrobiotic Nutritionist and Health Practitioner Shilpa Arora ND, “Mangoes are loaded with skin healing nutrients; fibre in mangoes cleanses your gut that is overloaded with toxic substances.”
■ EVEN DIABETICS COULD ENJOY IT
Yes it is sweet, and should be eaten sparingly, but thar doesn’t make mangoes a strict no-no for diabetics. The glycemic index of mangoes ranges between 41 to 60, with an average of 51. The value of 51 is on the lower end of glycemic index scale. Foods that are less tha 55 are consider to be low glycemic food, which is safe for diabetic to consume.
Foods with low glycemic index, makes sure the release of sugar in the blood is slow, and there is no sudden spike in the blood glucose levels. Besides that, mangoes are also rich in dietary fibres, which is again helps regulate the blood sugar levels.
■ AIDS WEIGHT LOSS
Mangoes when eaten in moderation could also help in weight loss. The phytochemical in the mango skin act as natural fat busters. The mango flesh is filled with dietary fibres.
Fibres induce a feeling of satiety. On eating high-fibre fruits or veggies you feel full for a longer time, which prevents you from tucking in other high fattening snacks.
References: healthlfyme.com / food.ndtv.com