Summer is approaching faster than we thought and I’m sure none of us have forgotten those good old childhood days when we used to fight with each other to grab that one extra mango left.
Not just for their ambrosial and delectable quality, but also what they can offer to us is what makes Mango the King of Fruits! Mangoes are available in a large number of varieties, but the most popular one among all is the Alphonso variety. Alphonso is one of the most superior qualities of mangoes in terms of richness, texture, flavour and sweetness.
Since childhood, we have been listening to the numerous health benefits of mangoes from our Grandmothers and mothers alike. A study was conducted linking mangoes to the overall health. Results link that to a bio-active compound present in mangoes.
Nutritional Value of Mango
The most prominent nutrient present in mangoes is Vitamin A. Vitamins in mango include Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic acid, and Choline.
Mango is rich in minerals like Iron, Potassium, calcium, Phosphorus, Sodium, Zinc, Copper, and Selenium.
Mango is also a rich source of plant protein, soluble fibres and simple carbohydrates.
Here are 11 Amazing Health Benefits of Mangoes
#1. Prevent Cancer
The mango pulp is rich in Cancer preventing compounds such as Carotenoids, Ascorbic acid, Terpenoids, and Polyphenols. Mango health benefits have also been found to contain an antioxidant that is unique to itself and present in no other fruit or vegetable. The anticancer properties are also linked to a compound called Mangiferin. It is found to prevent the growth of colon and lever cancer cells and other tumour cells.
#2. Prevent Heart Disease
Mangoes are helpful in reducing body fat and controlling blood sugar. According to research findings, mango nutrition facts include a variety of minerals and photochemical those were found to have positive effects on body fat and glucose. Mangoes are rich in Beta-Carotene, an antioxidant that helps fight the harmful free radicals that may lead to heart diseases.
#3. Lowers Cholesterol levels
Mangoes are rich in Pectin. Pectin is unique in its feature to be causative in decreasing the serum cholesterol levels. Mangiferin present in mangoes is another compound, found to be lowering cholesterol levels quite effectively. It was also seen that both these compound also play a key role in increasing the levels of HDL Cholesterol (good cholesterol) in the blood. So, for all those heart patients out there, do not miss the season of mangoes this time! Calories in mango should be accounted as per your health condition.
#4. Treats Diabetes
You must be wondering as to how such a sweet fruit like mango could possibly be a treatment for diabetes! In a research study of 20 obese adults showed that consumption of half a fresh organic mango everyday for 12 weeks resulted in lowering the blood glucose levels. This particular effect according to the researchers was link to the presence of fibre and Magniferin, a powerful Phytochemoical. Another study from Mysore shows that the mango peel extracts have anti-diabetic agents.
#5. Promotes Healthy Sex
What most us didn’t know was that mangoes could be great aphrodisiacs too! Nutrients in Mangoes are Vitamin E, which is known to enhance the sex drive. In a study, a combination of Vitamin E and beta-carotene was found to have improve sperm count, and mobility in men. It was also found to be the best defence against any form of sperm damage. Vitamin E is said to have protective properties against oxidative damage of sperm membrane. Zinc present in Mangoes is one such mineral which is both useful for male and female fertility.
#6. Improves Digestion
The high fibre content in mangoes is one of the great reasons for healthy digestion. Not only does it aid in digestion, it also keeps you full for long time. it also helps in keeping the colon clean and healthy allowing it to work in optimal conditions. In addition to these, mangoes also are rich in natural digestive enzymes that help break down complex carbohydrates and proteins in the stomach effectively, thus improving digestion and preventing constipation.
#7. Helps in Weight Loss
Mango for weight loss? How do the go together? Well certain studies have not only focused on the importance of just the mango fruit, but also its skin. The secret is the presence of phytochemicals that act as natural fat busters. An interesting finding is that these phytochemicals are mostly concentrate on the outermost part of the pulp as well as the skin.
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The whole of mango pulp is rich in soluble fibres which are great contributors towards weight loss. They are rich in enzymes that help burn fat easily. University of Minnesota conducted a research which proved that dietary fibre obtained from consumption of fruits and vegetables, can aid in weight loss. This is also in some way related to the ability of fibre to lower the intake of food, thus promoting weight loss.
#8. Prevent Asthma
Asthma, though very common, does have serious complications associated with it. But with a bowl full of mangoes on your dining counter, you probably do not have to worry so much. Mango provides Vitamin C and Vitamin E. Most studies have pointed out the link between Vitamin C and Asthma. It is found to have a preventive effect over asthma.
#9. Healthy Eyes
One of the most delicate and most important organs of your body, eyes needs constant care. And coming to taking care of your eyes, mangoes do a great job. They are truly wonderful for your eyes.
The abundance of Vitamin A and Beta-Carotene in Mangoes help boost your eye’s health. In most severe cases of deficiency of Vitamin A, may even lead to permanent blindness. That’s how important Vitamin A is for your eyes. A journal published by the Oregon State University declares that Foods rich in Vitamin A are great for your eyes. More specifically speaking, Vitamin A is an essential component for the optimal functioning of the retina.
The human eye has two basic Carotenoids, Lutein and Zeaxanthin. Mangoes are an abundant source of Zeaxanthin and invariable help in improving eye health.
#10. Promotes Brain Health
Mango is a rich source of Iron and Vitamin B6. These are ideal foods for brain health. Vitamin B6 is responsible for the cognitive development of the brain while Iron aid in the Normal functioning of the brain. A study conducted proved that mango extracts have certain compounds that aid in enhancing memory. Another study also shows that mangoes have Neuro-protective properties as well that helps keep the brain healthy.
#11. Great for your Skin
Skin being the largest organ of the body; we need to take care of it more often than we think. As already mentioned, Mangoes are rich in Beta-Carotene and Vitamin A. Carotenoids help enrich the quality of the skin. Beta carotene is also a photo-protective agent and it suppresses the Photo-chemical reactions in the epidermis, thereby protecting the skin from the ultraviolet rays.
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The polyphenols in mangoes exhibit anti-cancer activity and hence can help in preventing skin cancers. Vitamin A has also been observe to decrease excessive oil production within the sebaceous glands underneath the skin. So if you have been facing oily skin issues as well as acne include mangoes in your diet and reap the benefits of it.