Nutritional benefits of Mangoes

Mangoes are called the king of fruits. Everyone knows that India's Alphonso mangoes are world famous and are shipped in 1000s of crates during the season throughout the world. This fruit has unique flavour, texture and can be eaten plain, as smoothies, mango milkshake, mango lassi, mango ice-cream, mango halwa/ pudding, pickle ! There are so many different varieties of mangoes that are available throughout the world, even in India, at the beginning of mango season, we get 2 types of mangoes, then once peak summer starts, we get still different varieties, later on, as monsoon starts, we get still different types, some famous ones other than Alphonso are, malgoa, chaunsa- this is basically a small variety, in which you can just suck the juice out of the mango !

A single mango has about 107 calories. It also contains the following nutrients:
Vitamins
Vitamin A (1262 IU) is the most prominent nutrient in mangoes. Other vitamins include vitamin C (45.7 mg), vitamin E (1.8 mg), vitamin K (6.9 mcg), thiamin (0.1 mg), riboflavin (0.1 g), niacin (1 mg), vitamin B6 (0.2 g), folate (23.1 mcg), pantothenic acid (0.3 mg), and choline (12.5 mg).
Minerals
A single mango contains iron (0.2 mg), potassium (257 mg), calcium (16.5 mg), phosphorus (18.2 mg), sodium (3.3 mg), zinc (0.1 mg), copper (0.2 mg), and selenium (1 mcg).
Other Nutrients
The fruit also contains protein (0.8 g), fiber (3 g), and carbohydrates (28 g).
These vitamins and minerals render mangoes their many benefits – which are what we will look at now!

Health Benefits Of Mangoes

We have already seen a brief about how mangoes can be good for your health. Now, we move to the specifics. Following are the many ways mangoes can benefit you.

1. Prevent Cancer

The pulp of the mango fruit contains carotenoids, ascorbic acid, terpenoids, and polyphenols – all of which are responsible for the fruit’s cancer-preventing properties . Mangoes are also found to contain unique antioxidants that are absent in other fruits and vegetables . A  study conducted in 2010 also supported the anti-carcinogenic effects of mangoes.

The anticancer properties of mango are also attributed to mangiferin, a compound primarily found in the fruit. Another study conducted in 2015 found that mango polyphenols suppress breast cancer . Mangiferin has also been found to inhibit the growth of colon and liver cancer cells and other tumor cells as well.

According to a report published, the polyphenolic compounds in mangoes have antioxidant properties that help decrease oxidative stress (oxidative stress can lead to chronic diseases like cancer). In addition, these compounds were also found to be anti-inflammatory.

2. Prevent Heart Disease

Mangoes could help reduce body fat and control blood sugar. According to a report published , mangoes contain numerous minerals and phytochemicals that were found to have positive effects on body fat and glucose .

Mangoes are a rich source of beta-carotene, an antioxidant that helps fight free radicals that cause heart disease .

3. Help Lower Cholesterol

Mangoes contain pectin that was found to decrease the serum cholesterol levels .
In another study, mangiferin (one of the primary compounds in mangoes) lowered the cholesterol levels in lab rats. It was also found to increase the levels of HDL (high-density lipoprotein), the good cholesterol .

4. May Help Treat Diabetes

What is the relation between mango and diabetes? A study of 20 obese adults showed that the consumption of half a fresh mango for 12 weeks results in lowered blood glucose levels. This effect, according to researchers, was attributed to the presence of fiber and mangiferin, a phytochemical.
Another study conducted in Mysore proved that the extract of a mango peel has antidiabetic properties.

A  study showed that mangiferin might have beneficial effects on type 2 diabetes patients .

5. Promote Healthy Sex

Mangoes can be good aphrodisiacs too !

The fruit is rich in vitamin E, which is known to boost sex drive . In a study, the combination of vitamin E and beta-carotene was found to improve sperm health in men. This combination was also found to be the best defense against sperm damage. In another report published, vitamin E was found to protect the sperm membrane from oxidate damage .

Zinc is another important mineral for male and female fertility, and mangoes are rich in it .

6. Improves Digestion

One primary reason mangoes are great for digestion is the presence of fiber that prevents constipation. Fiber also keeps us full for long. It keeps our colon clean and allows it to work optimally. In addition, mangoes contain certain digestive enzymes that break down proteins and aid digestion.

Fiber has also been found to maintain the health of the digestive tract, which invariably enhances digestion .

7. Mango During Pregnancy

Mangoes are rich in iron and vitamins A, C, and B6 – all of which are beneficial for pregnant women.
Vitamin A helps fight infections and prevents vision problems in newborns.

8. Aid Weight Loss

Certain studies have focused on the importance of not just the mango fruit, but its skin as well. The secret lies in the phytochemicals that act as natural fat busters, which are found only on the outer side of the fruit .

Another study emphasized the importance of the mango peel (which most of us usually throw away) for weight loss .

Mangoes contain fiber, which can be a great contributor towards weight loss. In a study, it was proved that dietary fiber, especially obtained from the consumption of fruits and vegetables, can aid weight loss . This is related to the ability of fiber to decrease food intake in general, thereby promoting weight loss.

9. Help Prevent Asthma

Asthma, though common, can have serious repercussions. But with a bowl of mangoes on your kitchen counter, you probably don’t have to worry much.

Mangoes are an excellent source of vitamin C . Though most studies have warranted further research on the link between vitamin C and asthma treatment, they do state that vitamin C might have beneficial effects in certain cases.

10. Improve Eye Health

The most delicate, but one of the most important organs of your body – the eye. And coming to your eye health, mangoes are more than good. They are incredible.

The vitamin A and beta-carotene in mangoes help boost eye health. The severest cases of vitamin A deficiency can even lead to blindness. A report published seconds the fact. Vitamin A improves eye health and vision. Specifically speaking, the vitamin is essential for the optimal functioning of the retina 

The human eye has two major carotenoids – lutein and zeaxanthin. Mangoes are a rich source of zeaxanthin and invariably help improve eye health.

According to a study, mangoes contain a carotenoid called cryptoxanthin that was found to reduce the risk of age-related macular degeneration in elderly . And according to experts, zeaxanthin in mangoes also helps prevent macular degeneration .

11. Promote Brain Health

Mango, being a great source of iron and vitamin B6, is one of those ideal foods for brain health. Iron aids the normal functioning of your brain and vitamin B6 supports its cognitive development .
A study conducted proved that mango extracts contain certain principles that enhance memory. Another Thailand study attributed the neuroprotectant properties of mangoes to its extracts .

12. Regulate Blood Pressure

Mangoes are rich in potassium, a key mineral that helps lower blood pressure. As per a report published , mangoes are a rich source of potassium and can help prevent hypertension .

13. Enhance Skin Health

The skin is the largest organ of the body, and we seldom take care of it. With mangoes around the corner, this shouldn’t be a problem anymore. In a study conducted in 2013, mango extracts were found to act against the UVB-induced skin aging in mice.

As already discussed, mangoes are rich in beta-carotene and vitamin A, and as per a study, these carotenoids can help enrich skin health  Beta-carotene is also a photoprotective agent and it quenches the photochemical reactions in the epidermis, thereby protecting the skin from the ultraviolet rays .
According to another study, the polyphenols in mangoes exhibit anticancer activity and hence can prevent skin cancer.

Vitamin A has also been found to reduce oil production on the skin. So, if your acne has been bothering you, including mangoes in your diet can be a wise idea . The vitamin can also aid skin growth and repair, and reduce fine lines as well.

14. Improve Immunity

Being rich in vitamin C, mangoes play a major role in strengthening one’s immunity. Apart from vitamin C, mangoes also are a good source of zinc, which is important for maintaining the overall health of the immune system .

As per a study conducted, vitamin C is known to reduce the severity of allergies and helps fight off infections . And according to an article published , vitamin C primarily protects the body’s cells from reactive oxygen species (that are generated by the immune system to kill pathogens).

15. Can Help Treat Kidney Stones

Mangoes are rich in vitamin B6, and as per an American study, this vitamin might reduce urinary oxalate (the oxalate stones). The potassium in mangoes is also found to lower the risk of kidney stones .

16. Boost Bone Health

The presence of vitamin A is what makes mangoes one of the good foods for bone health . An article published  also supports the role of vitamin A in bone growth.

The vitamin C in mangoes aids the formation of collagen, which has a role to play in the making of bones and connective tissues .

Mangoes also contain lupeol, a compound that exhibits beneficial activity against inflammation and arthritis .

17. Might Treat Anemia

Given their iron content, mangoes are beneficial for individuals and pregnant women suffering from anemia .
Mangoes, given their vitamin C content, even help in the proper absorption of iron in the body. This ultimately helps combat anemia.

18. Help Fight Heat Stroke

Ripe mangoes are considered refreshing. The juice can be used as a restorative tonic to fight heat stroke .

Raw mangoes have also been found to be energizing, allowing one to cool off the heat. Mangoes also keep the body well hydrated, which is one more reason they are preferred in hot summers.

Also, since mangoes are a rich source of potassium, they help maintain the levels of sodium in the body. This regulates the fluid level in the body and prevents heat stroke.

19.Improves Hair Health

Mangoes are rich sources of vitamin C, and hence promote collagen production for healthy hair . If you have dull hair and are wondering how to make it shiny, include vitamin A in your diet – it has scalp conditioning properties .

Orange fruits, like mangoes, are also known to provide nourishment to hair and treat dandruff . This can be attributed to the presence of beta-carotene.

20. Might Help Treat Diarrhea

Not the fruit, but its leaves. Mango leaves are rich in tannins and can be dried and consumed for treating diarrhea . In some parts of the Caribbean Islands, the mango leaf decoction is used to treat diarrhea

Other Benefits Of Mangoes

• Mangoes are also found to exhibit anti-ulcer activity, given the presence of tannins, flavonoids, and saponins .

• The mango fruit peel can also help cure hangovers .

• Mangoes can improve liver health as well .

• The fruit also keeps your thyroid gland functioning optimally .

Not just the benefits, there are also certain facts about mangoes you would want to know!

Mango Side Effects

1. Allergies

Certain individuals were found to be allergic to mangoes. These allergies include contact dermatitis, food hypersensitivity, etc. A study conducted by the University of Delhi stated that this could be due to sensitivity to mango in packaged or canned forms (like jams, juices, etc.) (75).

2. Itchiness, which can lead to other severe side effects

Also called the mango latex allergy, this causes extreme irritation at the angles of the mouth, lips, and the tip of the tongue. Severe cases can include vomiting, respiratory difficulties, and even diarrhea (76).
Though the fruits come with certain side effects, they are largely outweighed by the benefits. And what’s best – they are tasty and juicy, and there wouldn’t be a soul who doesn’t love them!
But if you are someone with a medical condition, it always is better to consult your doctor before consuming the fruit.

Are mangoes good for dieting?

A half cup of sliced mangoes contains just about 50 calories. You can replace any of your high-calorie snacks with a mango. It fills your stomach and curbs your hunger.

More importantly, mangoes are a rich source of fiber that is known to aid digestion and keep you feeling full for longer periods. Hence, if you are dieting, mangoes can be a very good addition to your diet.

Can babies have mangoes?

Yes, mangoes are safe for babies. They aid digestion and even build the baby’s immunity. They also promote brain development, something vital for babies.

However, there are certain allergy concerns with respect to the skin of the fruit. Touching the skin of the mango can cause an allergic reaction around your baby’s mouth. This allergy, according to certain experts, can be found in the form of diaper rash.
The best way to deal with this is to peel the mango completely before feeding it to your baby. You can mash the fruit and even add it to the food.

Are mangoes high on sugar?

A half cup of diced mango contains about 70 calories, most of which come from sugar. So yes, mangoes are high in sugar (roughly about 31 grams per mango). But the good news is mangoes don’t affect your blood sugar levels as much as other fruits with a high sugar content.

The fruit is also low in calories (110 calories per fruit), and its sweetness can deter you from having other sugary (and unhealthy) snacks.

Can you eat mango peel?

As we have already discussed, the peel contains essential nutrients. It might taste bitter, but contains healthful compounds like mangiferin. So yes, you can eat the mango peel.

However, if you happen to develop a reaction to mango skin, it’s better you don’t eat it. Certain individuals develop allergies around their mouth when they consume the peel.

No doubt, these benefits of mangoes are amazing – and including them in your diet will surely make you healthier and stronger.
Why wait, start reaping the best mango benefits today! You will definitely thank yourself!

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