While mangoes used to be an exotic rarity, this tropical fruit can now be found in supermarkets in many parts of the world. With their bright colors and juicy pulp, mangoes not only enrich desserts and smoothies, but are also used in cooking (for example in mango chutney or as an ingredient in a Thai curry). But there is more to mangoes than just their delicious taste. In this article, we will discuss 7 amazing mango health benefits.
Mango Health Benefits
1. Help strengthen the immune system and improve digestion
One mango health benefit is boosting the immune system. Mango has lots of Vitamin A, Vitamin C, and 25 different types of carotenoids to help our immune system become strong and healthy. This fruit is also a good source of enzymes for protein breakdown. Moreover, the fiber in mangoes helps to improve our digestive system and eliminate conditions related to digestion. Many nutritional experts encourage people to eat mangoes regularly to prevent constipation and to promote a healthy digestive tract and regular bowel movements.
2. Improve eye health
Mango health benefits also include helping to improve vision and eye health. A cup of mango slices can satisfy 25% of your daily need for vitamin A, which will promote good eyesight and help prevent dry eyes and night blindness.
Zeaxanthin is one of the antioxidants found in mangoes. This antioxidant plays a protective role in our eye health and may possibly ward off macular degeneration that affects many in old age. In addition, many researchers have recommended that people should have a higher intake of all fruits (for example, 3 or more servings a day) to reduce the risk of developing age-related macular degeneration.
3. Can help prevent cancer
A number of studies have concluded that the antioxidant compounds found in mangoes such as gallic acid, fisetin, astragalin, quercetin, methyl gallate, and isoquercitrin have the ability to protect the human body against certain cancers such as leukemia, breast, prostate and colon cancer. These compounds work as antioxidants, protecting the cells from damage caused by oxidative stress (which causes DNA damage and many degenerative diseases).
4. Help to alkalinize the whole body
The citric acid, malic acid and tartaric acid in this fruit can help maintain the body’s alkaline reserve. According to nutrition experts, body pH balance is crucial for maintaining good health and preventing common diseases and conditions. When alkalinity is well maintained in the body, immunologic, enzymatic and metabolic repair mechanisms will function at their best.
5. Help lower cholesterol levels
The high pectin, fiber, and Vitamin C in mangoes contribute to lowering serum cholesterol levels, namely low-density lipoprotein. Furthermore, fresh mangoes are a great source of potassium, which is an essential mineral that helps regulate heart rate and blood pressure.
6. Mangoes help improve skin and hair health
Mangoes are vital for your hair health because they contain high amounts of Vitamin A, a nutrient necessary for the production of sebum, which helps to keep the hair moisturized and help boost hair growth. The antioxidants present in this amazing fruit delay the onset of skin aging by maintaining healthy skin and complexion through cell rejuvenation and cell repair. They also support collagen production to promote skin elasticity, reduction in the appearance of fine lines and wrinkles, speed up wound healing, and help in the healing process of inflammatory skin conditions (including acne, psoriasis, and eczema).
7. Helps you to lose weight
If you are wondering if a mango is fattening, you should know that on the contrary, mangoes are very rich in natural substances that serve to burn fat and help you to lose weight. Mangoes have only 60 calories per 100 grams. They have choline, a lipotropic substance that helps with metabolism and the breakdown of fats from food. They have soluble and insoluble fibers capable not only of purifying the body, but also reducing hunger and promoting satiety. As mangoes are rich in potassium, they also help reduce fluid retention.
Some Interesting Facts about Mangoes
Did you know that there are over 1,000 different varieties of mango worldwide, which differ in size, color, consistency of the pulp, and taste? Mango is the national fruit of India and the Philippines, and is the national tree of Bangladesh.
Mango cultivars can be yellow, green, orange or red in color. India is the top producer of mangoes. However, it only accounts for less than 1% of international mango trade, as people there consume most of the mangoes produced domestically. In the US, mangoes are grown mostly in South Florida and California.
Mangoes are generally sweet, although the texture and taste may vary among cultivars. Among the well-known varieties of mango are the Indian mango, Alphonso mangoes (considered the “king of mangoes”), and the Philippine mango (also known as the “Carabao mango”), which is listed in the 1995 edition of Guinness Book of World Records as the sweetest mango in the world.
Mangoes are delicious and are one of the most commonly eaten and beloved fruits around the world. Mangoes are a good replacement for junk food and other unhealthy snacks. So, start eating this fruit to enjoy all the amazing mango health benefits mentioned above.