Mangoes: Health Benefits & Nutritional Information
Mango is a fruit made for the summer. With its wonderful taste and mild aroma, the soft, yellow mango fruit always tastes great, whether you drink it as a juice, add it to tropical fruit salad or include in deserts. But, mangos have more going for them, than just their tropical, sunshine taste. Mangos are one of the powerhouses of the fruit world and they are packed full of vitamins and antioxidants that bring many, many health benefits too.
When you savor delicious and succulent mangoes every season, you probably don’t think about the immense health benefits coming with every bite. A common nickname for mangoes is actually ‘the king of fruits’. Beyond the sweet, luscious taste of mangoes, they also contain an abundance of vitamins, minerals and antioxidants that assure your optimum health.
For decades, mangoes have been used to soothe stomachs. Similar to papayas, mangoes contain certain enzymes with stomach comforting properties. As the popularity of mangoes has spread, many food manufacturers have introduced jellies, jams, squash, pickles, marinades and spices that include pure mango flavor.
Reasons Why You Need A Mango Every Day!
Mango is rich in fiber, so if you have at least one mango every day in your diet, you are almost guaranteed to prevent constipation, piles and symptoms of a spastic colon. Research and studies published at Comprehensive Reviews in Food Science and Food Safety have demonstrated that dietary fiber has a positive effect on eliminating degenerative diseases, including certain cancers and heart conditions. Now you have even more reasons to include this delicious fruit in your daily diet. The more you participate in strenuous activities, the more bodily potassium you lose, which is yet another helpful side effect of mangoes – high potassium content.
Mangoes belong to the same family as that ofpistachios, gandaria, mombin and cashews. Some common names for mango are mangot, manga, and mangou, depending on the region or nation.
Nutritional Value Of Mangoes
One Cup (225 Grams Contain) Contains The Following. Percentages Apply To Daily Value.
Antioxidant And Immune Booster
Antioxidant And Vision
Vitamin B6 Plus Other B Vitamins
Hormone Production In Brain And Heart Disease Prevention
Healthy Probiotic Fiber
Copper Is A Co-Factor For Many Vital Enzymes Plus Production Of Red Blood Cells
To Balance Out Our High Sodium Intake
Health Benefits of Mangoes
In China, mangoes are sweet and sour and offer a cooling sensation. The tonic made from mangoes in Chinese herbal medicine is known as yin tonic, and it is used to treat bleeding gums, anemia, cough, constipation, nausea, fever, sea sickness and as a cure for weak digestion.
1. Keeps Blood Pressure Under Control
Mangoes have an impressive vitamin content that assures overall health. They are rich in potassium (4% in 156 mg) and magnesium (2% in 9 mg), and mangoes are great natural remedies for high blood pressure patients. They also contain selenium,calcium, iron andphosphorus. Mangoes are said to be vitamin powerhouses as they are rich inriboflavin, vitamin B6, A, C, E, K, niacin, folate, thiamin and panthothenic acid. These components help you to avoid a host of diseases that can come from deficiencies of these vitamins and minerals. The vitamin E content in mangoes can even help to boost your sex life by triggering the activity of your sex hormones.
2. Cancer Prevention and Heart Health
Mangoes have high amounts of pectin, a soluble dietary fiber that efficiently contributes to lower cholesterol levels in the blood. Pectin can also help prevent you from developing prostate cancer. Recently, studies at The Institute for Food Research discovered that a compound within pectin combines with galectin 3 (a protein playing significant role in all the stages of cancer). The European Prospective Investigation of Cancer also has come up with a strong association between eating mango and lowering the risk of cancers of the gastrointestinal tract.
3. Helps Weight Gain
Mango consumption is one of the easiest ways to gain weight. 150g of mango has around 86 calories, which can be absorbed easily by the body. Moreover, mangoes contain starch, which transforms into sugar that aids in gaining weight. Some people work hard to put on weight for a variety of reasons, and mango should definitely be a part of their diet. Mango milkshakes will accelerate the process of gaining weight since they also contain milk, and are notoriously delicious.
4. Aids Digestion
Mangoes play a prominent role in eliminating problems such as indigestion and excess acidity. The digestive enzymes in mangoes help to promote natural, efficient digestion. The bioactive ingredients in mangoes like esters, terpenes and aldehydes contribute in enhancing appetite and also improve the function of the digestive system.
5. Cures Anemia & Helps in Pregnancy
Mangoes are rich in iron, which makes them beneficial for people suffering from anemia. A regular, moderated intake of mangoes can help eliminate anemia by increasing the red blood cell count in the body.
Mangoes are also very beneficial for pregnant woman, since the iron requirements during pregnant is extremely essential. Doctors often prescribe iron tablets during pregnancy, but instead of supplementation, you can enjoy a healthy iron-rich diet with juicy mangoes. The taste buds during pregnancy usually lose some of their sensitivity, so mangoes will surely prove to be the delight of your day, for more than just its health benefits.
6. Cures Acne
Perhaps you are surprised to know that mangoes are closely related to skin health. Other than bringing a healthy glow to your face, mangoes also help to lighten skin color. You can easily enhance your beauty by including this tasty fruit in your diet on a regular basis.
Mangoes effectively treat acne by opening the clogged pores of the skin. Once these pores are opened, acne formation will eventually stop. Unclogging the pores of the skin is the most effective way to eliminate acne. To enjoy this benefit, there is no need to eat mangoes every day; you need to remove the mango pulp and apply it on the skin for around 10 minutes, then rinse it off.
7. Slows the Signs of Aging
Mangoes contain high amounts of vitamin A and vitamin C, which both help to produce collagen proteins inside the body. Collagen helps to protect blood vessels and the body’s connective tissues, thereby slowing down the skin’s natural aging process. Therefore, mangoes can rightly be called an anti-aging food. Dietary supplementation is the best way to restore your youth in a natural and delicious way.
8. Promotes Brain Health
Mangoes have abundant quantities of vitamin B-6, which is vital for maintaining and improving the brain’s function. These vitamins aid in the amalgamation of the major neurotransmitters that contributes in determining mood and the modification of sleeping patterns. Mangoes naturally provide significant quantities of this vitamin. With mangoes as a part of your diet, you can be assured of a healthy brain and effective nerve functioning. You will also be avoiding medicinal supplements, which have a long list of possible side effects. The Glutamine acid content in mangoes also improves concentration and the power of your memory.
9. Boosts Immune System
As mentioned earlier, similar to carrots, mangoes are rich in beta-carotene, a powerful carotenoid. This element of mango helps in to enhance the immune system of the body and make it impervious to bacteria and toxins. Excess beta-carotene is also transformed into vitamin A inside the body. Vitamin A is another antioxidant vitamin and gives you additional protection against the free radicals that can harm your internal systems. Thus, mangoes are great choice for food items to add into your regular diet. They not only increase your chances of living a disease-free life, but is also a pleasure to eat due to its magnificent taste.
10. Diabetes Management and Prevention
Further research is still ongoing, but some studies have already revealed that mangoes are a great natural remedy for diabetes. It was a long-told myth that diabetic patients should avoid mangoes because of its sweet taste; now it is being shown that other than the fruit, the mango leaves are also helpful in curing diabetes. Place 10 or 15 mango leaves in warm water and close it with a lid before going to bed. In the morning, drink the water on an empty stomach after filtering the leaves. Regular practice of this method has shown positive results for diabetic patients in the management of their blood sugar levels.
11. Lowers Cholesterol
The high levels of soluble fiber, pectin and vitamin C help to lower blood levels of cholesterol, specifically Low-Density Lipoprotein (the bad kind).
12. High Iron Content
Mango is rich in iron; hence it is a great natural solution for people suffering from anemia. Menopausal and pregnant women can indulge in mangoes as this will increase their iron levels and calcium at the same time.
13. Fertility Booster
Mangoes are excellent for women looking to get pregnant as they provide folic acid, which is necessary for fertility.
14. Eye Health
Mangoes contain vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
15. Helps In Diabetes
Mango fruit have a relatively low glycemic index (41-60) so moderate ingested amounts of the fruit will not spike your sugar levels.
16. Promotes Healthy Sex
Mangos are a great source of vitamin E. Vitamin E has been show to increase your sex drive and stamina.
17. Improves Digestion
Mangoes are one of the many fruits which contain enzymes needed for breaking down protein. The fiber in mangoes also helps digestion and elimination.
18. Alkalizes The Whole Body
The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the body’s pH levels via its alkalizing effect.
19. Increases Metabolism
Mangos are very rich in fiber, which improves the digestion and increases the metabolic rate; this makes mango a great fruit to eat, when you are trying to lose weight.
20. Anti-Aging Effects
The vitamin A and vitamin C found in mangoes are also known to be anti-aging nutrients. They help delay the appearance of wrinkles and fine lines by eliminating excess free radicals.
21. Weight Loss
Mango has a lot of vitamins and nutrients that help the body feel fuller. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss. The insoluble fiber present in mangoes help flush out impurities in the gut, leading to a flatter belly.
22. Aids Concentration And Memory
Mangoes are rich in glutamine acid– an important protein for concentration and memory. It has been recommended that mangoes should be fed to children who find it difficult to concentrate on studies.
23. Great Source Of Trace Minerals
Trace minerals such as potassium, selenium, zinc and copper are present in mangoes and these are necessary for optimum health.
24. Controls Dandruff
The vitamin A in mangoes helps to control dandruff. It is recommended that mangoes be mashed and then applied to the hair and left for a few minutes before washing off. It also has the added effect of making your hair glow.
25. Natural Skin Lightener
Mangoes, when rubbed onto the skin and left for 10-15 minutes have been found to be an excellent skin tonic without any of the harmful effects that creams offer.
26. Great For Sensitive Skin
A paste of equal amounts of mashed mango, oatmeal and honey can be used as a face mask for people with sensitive skin.
27. Skin Cleanser
Mangoes help unclog pores and add freshness to the face. Mangoes are applicable to any skin type. They help clear clogged pores that cause acne and remove blackheads. Just slice a mango into thin pieces and keep them on your face for 10 to 15 minutes and then take bath or wash your face.
28. Gray Hair Prevention
Mangoes have been known to keep gray hair at bay by applying coconut oil mixed with mango seed with the outer coat removed.
29. Great Conditioner
Mango can also be used in preparing a home-made conditioner. For this purpose, mix mango pulp with a spoonful of yogurt and two egg yolks. Apply this on your hair and leave for 30 minutes to make your hair soft and manageable.
30. Improves Eye Health
Eating mangos can help keep your eyes healthy and fight off the onset of macular degeneration. The fruit is a good source of Vitamin A, which is needed by the body to maintain good vision.
What Are Mango Allergies?
It is possible to suffer from mango allergies. Some people can be sensitive to mangoes, since they belong to the Anacardiaceae family and are therefore a distant relative of poison ivy. Mangoes contain a small amount of a substance called urushinol, which is a toxic resin that can cause dermatitis. The severity of this skin allergy varies between individuals. However, the peel and juice of mangoes are more responsible for this allergy, while the flesh of the fruit has a relatively low chance of inducing this allergic reaction.
How to Buy and Store Mangoes?
Some varieties of mangoes do not turn red, orange or yellow. If you prefer to buy these alternative green varieties, try to look for other signs of ripeness like a sweet aroma. Green mangoes are popular in many dishes and salads.
The ripe mangoes should give slightly to light pressure from the fingertip and you should see a slight depression on the surface. Even if you buy them unripe, keep the mangoes in a paper bag in a warm place; they will ripen within two days. If you keep the unripe mangoes at room temperature, it may take them up to 1 week to fully ripen.
You will be able to recognize fresh mangoes by their size; they should be about 4 inches in length while the weight can range from 9 ounces to 4 pounds. The larger is the fruit, the higher the fruit-to-seed ratio. The mango peak season is from May through September, but there are many markets that import mangoes from warm climates year-round.
You can store ripe mangoes in the refrigerator for about 2 weeks, or they can be dried, frozen, cooked in syrup or puréed. In the commercial market, you can buy mangoes in canned, fresh, and dried forms. If you buy dry mangoes, be sure to re-hydrate them in warm water for about four hours before adding them to your recipe.
If you want to freeze uncooked mangoes, just sprinkle sugar over the seeded, peeled, and sliced fruit. Stir lightly with a wooden spoon until the sugar melts in the juice of the mango itself. Make sure the pieces are well sugar coated. Seal them in an airtight container and refrigerate.