Health Benefits of Mango (good side of Mango)
Mangoes are known as the most widely consumed fruit in the world.
Possible health benefits of eating this wonderful fruit includes an improvement in digestion and bone health, decreased risk of macular degeneration and colon cancer, skin and hair benefits, etc.
Mango is a member of the drupe family.
It is a particular type of plant food which has an outer fleshy part surrounding a shell that contains a seed.
Other types of drupes are coconut, drapes and olives.
Mangoes come in different kinds: they range in shape, color, flavor, and seed size.
The skin color of mangoes varies from green to red, orange, or yellow while the inner flesh of the mango is usually a golden yellow.
Mangoes have a sweet and creamy taste and contain over twenty vitamins and minerals.
Consuming fruits and vegetables of all kinds has long been known for reducing the risk of many lifestyle-related health conditions.
A lot of studies have suggested that increasing consumption of plant foods like mangoes decreases the risk of obesity and overall mortality, heart disease, diabetes and also promotes a healthy complexion and hair, increased energy, and weight loss.
The following are possible health benefits of mangoes: (Good side of Mango)
1. Fights cancer
Antioxidants like isoquercitrin, quercetin, astragalin, gallic acid, fisetin and methylgallat are present in mango which helps to protect the body against breast colon, leukemia and prostate cancers.
Mangoes contain beta-carotene which plays a protective role against prostate cancer.
This was reported after a study was conducted by the Harvard School of Public Health’s Department of Nutrition.
Also, in a Japanese study, it was proven that mangoes can reduce the risk of cancer.
In a study conducted by Texas AgriLife Research, mango polyphenol extracts was tested on colon, lung breast, leukemia, and prostate cancer tissue; mangoes were discovered to have some impact on all the cancers tested although they were most effective on breast and colon cancers.
2. It keeps your cholesterol in check
Mango is rich in vitamin C, fibers and pectin which help to lower serum cholesterol levels.
A very good source of potassium is a fresh mango.
Potassium is a vital component of cell and body fluids which helps to control the heart rate and blood pressure.
3. It is a skin cleanser
Your pores can be unclogged by mangoes.
It also adds freshness to your face. Mangoes are applicable to any skin type.
They assist in clearing clogged pores that causes acne.
Just slice a mango into thin pieces, lay them on your face for ten to fifteen minutes and then take your bath or wash your face, you would have results.
4. It alkalizes the body
According to the report from the health school.com, mango is rich in malic acid, tartaric acid and traces of citric acid which helps in maintaining the alkali reserve of the body.
5. It helps in weight loss
Mango has a lot of nutrients and vitamins that help the body feel fuller.
Also, this fibrous fruit boosts the digestive function of the body by burning additional calories, which helps in weight loss.
6. It regulates insulin levels in diabetic patients
The leaves of mangoes are very healthy.
People who are suffering from diabetes should boil five or six mango leaves in a vessel, soak it through the night and drink the filtered decoction in the morning.
This is helps in regulating their insulin levels.
Mango has a low glycemic index (41-60) which will not affect your sugar levels.
7. It has aphrodisiac qualities
Mango has aphrodisiac qualities. It is usually called the ‘love fruit’. Virility in men can be increased by mangoes.
The fruit contains a lot of Vitamin E which helps in regulating sex hormones and boosting sex drive.
8. It cares for the eyes
Mango contains vitamin A. A cup of sliced mangoes equals twenty-five percent intake of your daily need of vitamin A.
This fruit helps in promoting good eye sight, it also fights dry eyes and prevent night blindness.
9. Helps in digestion
Mango contains enzymes that help in breaking down protein.
The fibrous nature of mango helps in digestion and elimination.
It is rich in vitamins, pre-biotic dietary fiber and minerals.
10. It prevents heat stroke
Chop a mango in a juicer; add a little water and a tbsp of honey.
Immediately, the juice will cool you down and prevent heat stroke.
11. It strengthens your immune system
Mango contains vitamin A, vitamin C and twenty-five different kinds of carotenoids which keeps your immune system healthy.
12. It can be used as a body scrub
A paste of mashed mango, milk and honey can be used as a body scrub.
After using it on your skin, you will feel that your skin is smooth and tender.
13. It aids in concentration and memory
Are you studying for an examination? Go for Mango.
This fruit is rich in glutamine acid– an important protein for concentration and memory.
Feed mangoes to children who find it difficult to concentrate on studies.
14. It is rich in Iron
Mango is very rich in iron; therefore it is a great natural solution for people who are suffering from anemia.
Pregnant women and those on menopause should indulge in mangoes as this will increase their calcium and iron levels at the same time.
15. It reduces Kidney Stones
Mango contains a cooling energy which is capable of reducing the risk of kidney stone formation.
- 13 Healthy Nigerian Food To Help You Reduce Weight Fast
- 11 Effective Ways to Prevent Diabetes Mellitus
16. It can serve as a perfect Snack
Instead of snacking on chips and cookies are usually unhealthy while not snack on slices of mangoes instead.
Mangoes are one of the tastiest dehydrated fruits of all.
17. It can serve as a stomach Tonic
Before going to beds put about fifteen mango leaves in warm water and close it with a lid.
On the morning of the next day, filter the water and drink it before eating. Do this frequently.
18. It helps to prevent age-related macular degeneration
Mango contains an antioxidant called zeaxanthin, which helps in filtering out harmful blue light rays and also, plays a protective role in eye health and remove damage from macular degeneration.
Higher intake of all fruits (three or more per day) decreases the risk of and progression of age-related macular degeneration.
19. It prevents asthma
People who consume a certain amount of nutrients hardly develop asthma.
One of such nutrients is beta-carotene in mangoes.
20. It improves the health of the bone
A low intake of vitamin K has been associated with a higher risk of bone fracture.
Adequate vitamin K consumption can be achieved by eating mangoes.
Vitamin K is vital for improving the absorption of calcium which is essential for optimal bone health.
21. It can prevent diabetes and also good for diabetic patients
Studies have revealed that people with type 1 diabetes who take in high-fiber diets have lower blood glucose levels; also, individuals with type 2 diabetes have lipids, improved blood sugar, and insulin levels.
One cup of mango offers about 3 grams of fiber.
22. It helps in digestion
Mangoes, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.
23. It helps to prevent heart disease
Mangoes contain fiber, vitamins and potassium all help to ward off heart disease.
An increase in potassium intake along with a decrease in sodium intake is the most vital dietary change that a person can make to reduce their risk of hypertension.
24. It helps the Skin and Hair
Mangoes are very great for the hair because they contain vitamin A.
This nutrient is required for sebum production which keeps the hair moisturized.
Vitamin A is also vital for the growth of all bodily tissues, including skin and hair.
Adequate intake of vitamin C is needed for the building and maintenance of collagen, which provides structure to the hair and skin.
Vitamin C can be found in a cup of mango which should be taken every day.
- Amazing Health Benefits Of Coconut That Will Blow You Away!
- How to Prevent Cancer Naturally: 15 Proven ways Updated 2017
Nutritional breakdown of mangoes
- One cup of mangoes delivers a day’s worth of vitamin C.
One cup of diced mango contains:
- 100 calories
- 1 gram protein
- 5 grams fat
- 25 grams of carbohydrate (24 grams of sugar and 3 grams of fiber)
- 100 percent of the daily need for vitamin C
- 35 percent of vitamin A
- 20 percent of folate
- 10 percent of vitamin B-6
- 8 percent of vitamin K and potassium
Mangoes also contribute calcium, copper and iron to the diet as well as antioxidants such as beta-carotene and zeaxanthin .
Endeavor to incorporate more mangoes into your diet
Do not judge the ripeness of a mango based on its’ color. Look for fresh mangoes that respond slightly to pressure when ripe.
Do not go for mangoes which have many black freckles on the skin.
Mangoes will continue to ripen when exposed to room temperature.
When they become ripe, store them in a plastic bag in the refrigerator for two to three days.
- 16 Great Health Benefits of Eating Apples
- 15 Effective Home Remedies For Cough You’ve Been Ignoring
- 13 Healthy Nigerian Food To Help You Reduce Weight Fast