Mango is the most loved fruit all around the world. People call it the king of fruits for various valid reasons. Mango is not just a delicious but a healthy fruit. Learning about the various Mango benefits, you will be tempted even more to gorge upon mangoes.
In India, we have over 15 different types of mangoes like Alphonso, Chausa, Sindhura, Hapus, Totapuri, Ratnagiri, and so on. No matter which type of mango you eat, all will yield the same set of health benefits.
Let us acquaint you with the various mango benefits and side effects. We will also enlighten you on the types of vitamins in mangoes that are good for your health.
Nutritional Value of Mangoes
What makes mango the king of fruits? Let us discover by checking out the nutrients found in this sweetest fruit in the world.
- Calories: 99
- Carbohydrates: 25 g
- Sugar: 23 g
- Fat: 6 g
- Fibre: 3 g
- Protein: 1 g
- Potassium: 277 mg
- Vitamin A: 90 micrograms
- Vitamin C: 60 micrograms
- Vitamin K: 7 mg
10 Amazing Health Benefits of Mango
Here is the list of astonishing mango fruit benefits for you to be aware of:
1. Mangoes Boost Immunity
The prime health benefit of mangoes is that it helps to boost immunity. It is a rich source of Vitamin C and therefore can help boost immunity. Vitamin C is an essential nutrient responsible for building your immunity and preventing common colds and coughs.
2. Good for Vision
While listing the top benefits of eating mango, we must inform you that mangoes are good for your vision. Being rich in beta-carotene, mangoes manifest the production of eye-friendly Vitamin A. Besides, mangoes are loaded with essential antioxidants that are good for your eye vision.
3. Mangoes are Good for Prenatal Development
Third amazing benefit of eating a mango is that it is in the healthy development of your baby during pregnancy. Eating a cup of mango will give you a sufficient supply of vital nutrients like Vitamin A, B6, C, and folate. All these are beneficial for a pregnant woman during pregnancy.
4. Lower Downs High Cholesterol Levels
Likewise, eating mangoes every day helps to lower your bad cholesterol levels. This happens due to the high content of pectin fibre in mangoes, which helps to regular LDL or bad cholesterol.
5. Safeguards against Free Radical Damage
The king of fruits is also a rich source of antioxidants like beta-carotene. Apart from it, it is loaded with Vitamin C. Both these nutrients together help in protecting the body from the damage of free radical cells. Hence, they help avert signs of aging too.
6. Improves Digestion
Nevertheless, do not underestimate the power of mango in improving your digestion. It is one of the best foods for your guts, as it is loaded with prebiotic dietary fibre. However, overeating mangoes may lead to problems in digestion too.
7. Induces Better Sleep
Mangoes are loaded with Vitamin B6, a nutrient that helps produce serotonin. This compound helps to regulate your mood and induce sleep. So, those with insomnia symptoms can trust the power of mango for better sleep.
8. Eat a Mango a Day and Keep Cancer at Bay
Eat a mango a day and keep cancer away. Yes, some research has revealed that fruits like mangoes, that are high in carotenoid compounds, help to diminish the risk of breast and colon cancer. It also shrinks the cancer cells.
9. Miraculous Remedy for Smooth Skin
When talking about the various health benefits of mango, we have to mention it is a superfood for your skin. Mangoes are rich in Vitamin A and C. Both of these vitamins in mangoes are good for your skin. Mango benefits skin and can make it smooth and repair skin damage.
10. Promotes Weight Loss
You will be surprised to know that this sweet fruit called mango aids in weight loss. However, only if eaten in moderate amounts. Mangoes are loaded with phytochemicals that help burn fat naturally. Besides, the rich fibre content in mangoes keeps your tummy fuller for longer and prevents calorie intake.
11. Protective effects on the liver and heart
Studies have revealed the ant-inflammatory effects of mangiferin present in mangoes can be beneficial for the liver and the heart. People who consume mangoes or mango leaf extracts may see a reduction in the oxidative stress to the liver in addition to experiencing other benefits.
12. Management of diabetes
Numerous studies have demonstrated that mangiferin can help in regulating glucose metabolism and insulin resistance. It can also lower cholesterol synthesis. Consuming mangoes may seem controversial for a person who has diabetes, but they can easily consume mango leaf extract or mango leaf powder to enjoy most benefits without worrying about high blood sugar levels. Additionally, people who are obese and pre-diabetic can benefit from consuming mango leaf extract.
13. Improved gastrointestinal motility and health
Studies have found that mangiferin can improve the gastrointestinal movement of food and reduce intestinal inflammation; it may also have anti-ulcerogenic effects.
How to consume mango for maximum health benefits
Mango is a delicious fruit that can be incorporated in your diet in many ways to enjoy its health benefits. Many people prefer eating a mango after removing the peel; it can be enjoyed as a smoothie, added to a desert, or any food/beverage preparation of your choice.
Mango fruit juice benefits people by providing them nutrients and improving their overall health. Other ways to gain ripe/raw mango benefits is by dicing it and adding it to salsa, fruit salad, quinoa salad, oatmeal, Greek yogurt, or other dishes.
The usefulness of mango is quite versatile; one can prepare mango juice, make mango leaf powder, drink mango leaf/peel extracts, or pickle raw mangoes. However, to enjoy mango benefits, one must remember to not overeat it; limiting mango consumption to about 300 grams per day is recommended for an adult. Eating mangoes in excess quantity may have adverse affects and upset the stomach.
Mango Fruit Side Effects
After understanding the various advantages of mango, here is your chance to understand some of the side effects of the same fruit. Have a look:
- Overeating mangoes may lead to allergic reactions
- Mangoes may also induce digestion problems if eaten in a large amount
- Eating too much of mangoes may also lead to skin rashes
- Overeating mangoes may spike up your blood sugar levels
The Bottom Line
A popular fruit with an exotic flavour and nutritive profile, there are many benefits of mango for the body. It is a good source of vitamins, minerals, carbohydrates, soluble fibre, and antioxidants. Mango also contains carotenoids and polyphenols in addition to mangiferin among others, all of which have anti-inflammatory, heptprotective, antimicrobial, and anticarcinogenicity benefits. Mangoes can promote overall well-being of a person if consumed in an adequate quantity.
Although mango is a seasonal fruit and may not be available all year long, people can get mango leaf extracts or prepare mango leaf powder when they are available and use it later on.
Mango is an aphrodisiac fruit that helps to increase passion in both men and women. Everything when eaten in a moderate quantity can offer health benefits and so is the case with mangoes. With a fruit with a warm tendency, it is advisable to eat mangoes after soaking them in water for at least an hour before consumption.
