“The king of the fruits,” mango fruit is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and heath promoting qualities. It belongs to the species of tropical fruiting trees such as cashew, pistachio.
Mangoes have been named the most widely consumed fruit in the world. Some of the possible health benefits of consuming mango include a decreased risk of macular degeneration, a decreased risk of colon cancer, improvement in digestion and bone health and even benefits for the skin and hair.
Being rich in Beta-Carotene and Alpha-Carotene mangoes are important for normal eye-sight. The carotene is the precursors in the synthesis of Vitamin A, which is essential for normal eye-sight and for the normal texture of the skin. 100 gm. Mango gives 25% of our daily Vitamin A requirement. Besides, the fruit is rich in Potassium (100 grams contain 156 mg. of Potassium). Vitamin-B6 (pyridoxine) and traces of copper are also found in mangoes. Eating Mangoes is good for Health. But too much is too bad. Study guidelines is to Eat not more than 3/day.
Eating fresh mango would be a nutritious meal but opting for mango juice may not have the same benefits. Mango juice does not contain fiber and does not offer the same benefits that eating fresh mango does. It is better to eat the fruit rather than having the juice. Eating fresh mango would be a nutritious meal but opting for mango juice may not have the same benefits. Mango juice does not contain fiber and does not offer the same benefits that eating fresh mango does. It is better to eat the fruit rather than having the juice.
Some Scientific Aspect
Mangoes are fat-free, cholesterol-free and salt-free: There is only 1% fat, 0% cholesterol and 0% sodium in 1 mango. Mangoes do not make you fat even if you eat them every day.
One cup of diced mango contains 100 calories, 1 gram protein, 0.5 grams fat, 25 grams of carbohydrate (23 grams of sugar and 3 grams of fiber), 100% of the daily need for vitamin C, 35% for vitamin A, 20% of folate, 10% of vitamin B-6 and 8% of vitamin K and potassium.2
Mangoes also contribute copper, calcium and iron to the diet as well as antioxidants such as beta-carotene.
For example, if you incorporate three medium mangoes (400 calories) as part of the calories you need each day, you will not gain weight. But if you eat all your meals and additionally stuff three mangoes, then you will gain weight. A medium-sized riped mango has about 135 calories. Let’s say, you are eating 5 meals a day then you can replace one of your meals with 3 mangoes (400 calories).
Best time to eat mangoes: Study suggests you to eat mangoes as snacks between major meals so that you feel energetic. Mango is an energy food, which provides good amount of power to our body. Mangoes are high in carbohydrates. There are about 15g of carbohydrates per 100g of mangoes. Mangoes are high in vitamin C, vitamin B6, potassium, copper and vitamin A. They are fat-free, cholesterol free and salt-free. They are also high in iron. They are loaded with good carbohydrates and high in fiber.
Age-Related Macular Degeneration
The antioxidant found in mangoes, is thought to play a protective role in eye health and possibly ward off damage from macular degeneration. A higher intake of all fruits (3 or more servings per day) has also been shown to decrease risk of and progression of age-related macular degeneration.
Asthma Prevention
The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in mangoes.
Digestion
Mangoes, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.
Heart Disease
The fiber, potassium and vitamin content in mangoes all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.
Skin and Hair
Mangoes are good for your hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
Adequate intake of vitamin C, which 1-cup of mango per day can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair.
Naturally Treat Anemia
Mangoes are also rich in iron and may be part of the answer for the millions of people worldwide who are iron deficient. In fact, an iron deficiency can lead to becoming anemic, since iron deficiency is the most common feature of anemia.
Boost Brain Health
Considered one of the great brain foods, mangoes are packed with vitamin B6, which is essential for maintaining, if not improving, brain function. Vitamin B6 and other B vitamins are crucial for maintaining healthy brain neurotransmitters and also help in supporting a healthy mood as well as healthy sleep patterns.
Lower Blood Sugar Levels
More recently, mango consumption has been linked to the lowering of blood sugar among obese adults. Although it did not produce weight loss, regular consumption of mango did have a positive effect on their blood glucose. Meanwhile, other studies indicate blood sugar management with mango consumption as well glycemic control.
Special Consideration In Special Condition
Since mangoes are of the same family of pistachios or cashews, if you have an allergy to pistachios or cashews, then you should probably avoid mangoes. Some people may be sensitive to them. So use caution if that’s you.
Mangoes also contain tiny amounts of urushiol (An oil found in plants of the family Anacardiaceae, causing an allergic skin rash on contact; consists of a variable mixture of several organic compounds) which can trigger dermatitis in those sensitive to it.
If your kidneys are not fully functional, then too much potassium — remember, mangoes have potassium content — can be dangerous, if not fatal, since the kidneys may struggle with removing excess potassium from the blood.
Ripe mangoes are a rich source of sugar so they usually become the reason of rise in blood sugar level. Individuals suffering from diabetes (not obese) are advised not to eat ripe mangoes as the fruit often becomes dangerous for them.
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