Mango Health Benefits And Nutritional Values

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mangos

Mango health benefits and nutritional values include reducing cancer risk, enhancing skin health, reducing heart diseases, improving sexual life, supporting brain health, slowing aging process, alkalization of the body, improving eye health, maintaining heart health, boosting bone health, supporting digestive system.

Understanding What Mangos Are.

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mango

Rich with minerals, proteins, and carbohydrates, mangos are the juicy treat whether you eat them with some preliminary preparation or slice them into long or short pieces. A mango is one of the fleshiest fruit you can find.

Mango also known as the king of fruits contains vitamins, minerals, and antioxidants that assure your optimum health. For decades, mangos have been used to soothe the stomach. Similar to papayas, they contain certain enzymes with stomach comforting properties. As the popularity of mangos has spread, many food manufacturers have introduced jellies, jams, squash, pickles, marinades, and spices that include pure mango flavor.

Each fruit measures 5 to 15 cms in length and about 4 to 10 cms in width, and has typical “mango” shape, or sometimes oval or round. Its weight ranges from 150 g to around 750 g. Outer skin (pericarp) is smooth and is green in un-ripe mangoes but turns in ripe fruits into golden yellow, crimson red, yellow or orange-red depending upon the cultivar type. Fresh mango season lasts from April until August.

Mango Nutritional Values.

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Mango is a low calorie,*** low fat and cholesterol free source of vital nutrients comprising of dietary fiber, vitamins, minerals and poly-phenolic flavonoid antioxidant compounds as evident from the table given below.

See the table below for an in depth analysis of the nutritional values of Mango fruit (Mangifera indica).

Fresh, Nutrition Value per 100 g. (Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 70 Kcal 3.5%
Carbohydrates 17 g 13%
Protein 0.5 g 1%
Total Fat 0.27 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 1.80 g 4.5%
Vitamins
Folates 14 µg 3.5%
Niacin 0.584 mg 3.5%
Pantothenic acid 0.160 mg 1%
Pyridoxine (vit B-6) 0.134 mg 10%
Riboflavin 0.057 mg 4%
Thiamin 0.058 mg 5%
Vitamin C 27.7 mg 46%
Vitamin A 765 IU 25.5%
Vitamin E 1.12 mg 7.5%
Vitamin K 4.2 µg 3.5%
Electrolytes
Sodium 2 mg 0%
Potassium 156 mg 3%
Minerals
Calcium 10 mg 1%
Copper 0.110 mg 12%
Iron 0.13 mg 1.5%
Magnesium 9 mg 2%
Manganese 0.027 mg 1%
Zinc 0.04 mg 0%
Phyto-nutrients
Carotene-ß 445 µg
Carotene-α 17 µg
Crypto-xanthin-ß 11 µg
Lutein-zeaxanthin 0 µg
Lycopene 0 µg
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Calories:

One cup of mango provides about 105 calories.

Dietary Fiber:

Mangoes are rich in both soluble and insoluble fiber. A half small peeled mango provides nearly 3 grams of fiber which is between 8% and 11% of the recommended daily allowance (RDA) for adult men and women.

Vitamins:

Mango is a rich source of vitamin A with 1 cup serving of this fruit providing 1785 IU which is equivalent to 35% of the RDA of this vitamin. It also contains 60 mg of vitamin C which is equivalent to 80% and 66% of the RDA for adult woman and man respectively.

Folic acid:

Folic acid is a B vitamin with various health benefits. A serving of 1 cup mango provides about 71 mcg of folate out of the 400 mcg RDA of this vitamin. It is also a very good source of vitamin B6 (pyridoxine) and vitamin E.

Minerals:

Mangoes are high in potassium with a 100 gram serving providing 156 mg of potassium and just 2 mg of sodium. Other minerals like calcium, iron, magnesium and phosphorus are present in small amounts. It also provides trace amounts of minerals like zinc, selenium, manganese and copper.

Mango Health Benefits.

Anti-ageing Benefits:

Mango is a rich source of antioxidants, which can delay the onset of skin ageing and pigmentation. These antioxidants fight free radicals, thus preventing skin cancer and signs of ageing like wrinkles and fine lines.

Treatment Of Acne:

Vitamin C and vitamin A in mangoes are strong antioxidants that help in curing acne and pimples. Vitamin A is your skin’s best friend and its deficiency can lead to dull skin, open pores, eruptions on the arms and elbows. Vitamin C is involved in collagen formation and keeps your skin firm. If you have acne prone skin, you can prepare a raw mango astringent by boiling some unpeeled raw mangoes in water. After cooling, apply this solution on your skin for soothing effect. Drinking mango juice also prevents the outbreak of acne.

Promote 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, they contain starch, which transforms into sugar and aids in gaining weight. Mango milkshakes will accelerate the process of gaining weight since they also contain milk, and are notoriously delicious!

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Improved Sexual Life:

Vitamin E influences a person’s sex drive. The more balanced vitamin E you have in your body, the more improved your sexual drive will be. Studies have shown that beta-carotene along with vitamin E, which are both found in mango, can boost the health of sperm in men. You can also prevent oxidation damage on sperm membrane by eating mangos.

Better Brain Health:

Nothing is more important for a healthy body than a healthy brain. Vitamin B6, which is found in mangos and is also known as pyridoxine, helps your brain in producing neurotransmitters. Not to mention, if you do not have enough vitamin B6, your cognitive abilities will take the damage. Vitamin B6 is also helpful in treating asthma and premenstrual syndrome.

Cure Anemia:

Mangos are rich in iron, which makes them beneficial for people suffering from anemia. A regular, moderated intake can help eliminate anemia by increasing the red blood cell count in the body. The tonic made from mangos in Chinese herbal medicine is known as yin tonic, and it is used to treat anemia, bleeding gums, cough, constipation, nausea, fever, seasickness, and as a cure for weak digestion.

Natural Remedy For Heatstroke:

Raw mango is considered a coolant that provides essential nutrients and minerals to the body. All you need to do is blend some chopped pieces of green mango, water, and a teaspoon of honey in a juicer. Drinking this juice will cool your body, thus preventing or curing heatstroke.

 Boosts The Immune System:

Mangoes contain generous amounts of vitamin C and vitamin A as well as 25 different kinds of carotenoids, which keep your immune system healthy and strong. The antioxidants and minerals present in the fruit restrict microbial attacks and cell damage. In fact, a normal size mango is considered more nutritious than butter or almonds! It not only strengthens all the muscles, nerves, and tissues of the body but also cleanses the body from within to improve immunity.

Lowers Cholesterol:

The high levels of fiber, vitamin C, and pectin present in mango help to lower serum cholesterol levels, particularly the bad LDL cholesterol in the body. The fiber in mangoes restricts the secretion of a hormone called leptin, which produces fat cells. Vitamin B6 controls the levels of homocysteine, which is harmful to blood vessels and can trigger strokes and heart attacks. The high content of polyphenolic antioxidants prevents fat accumulation in the arteries, thus preventing plaque formation and artery blockage. Mangoes contain a compound called mangiferin, which decreases LDL cholesterol and triglycerides and increases good HDL cholesterol.

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Controls Blood Pressure:

Fresh mango is a good source of potassium, which is an important component of cell and body fluids. Potassium helps control heart rate, blood pressure and prevents cardiovascular diseases.

Good For Diabetics:

Apart from the fruit, mango leaves are particularly beneficial for diabetic patients as they can normalize blood insulin levels. The traditional remedy is to boil mango leaves in water, soak them overnight and then consume the filtered concoction in the morning. This will regulate the body’s insulin levels. Since mangoes have a low glycemic index, consuming them in moderate quantities will not increase your sugar levels.

Eye Health:

The high amount of vitamin A as well as flavonoids like beta-carotene, alpha-carotene and beta-cryptoxanthin present in mangoes improves vision, fights dry eyes and prevents night blindness.

Useful in Pregnancy:

Mangos are beneficial for pregnant women since they fulfill the iron requirements during pregnancy. Doctors often prescribe iron tablets during pregnancy, but instead of supplementation, you can enjoy a healthy iron-rich diet with juicy mangos. The taste buds during pregnancy usually lose some of their sensitivity, so mangos will surely prove to be the delight of your day, more than just its health benefits.

Safety Caution:

Mango latex allergy, especially with raw, unripe mangoes is common in some sensitized individuals. Immediate reactions may include itchiness at the angle of the mouth, lips, and tip of the tongue. In some people, the reactions can be severe, with manifestations like swelling of the lips, ulceration at the mouth angles, respiratory difficulty, vomiting, and diarrhea.

This reaction develops because of the anacardic acid present in raw, unripe mangoes. Cross-allergic reactions with other Anacardiaceae family fruits like “cashew apples” are quite common. Such events may be a rarity with completely ripe fruits; however, people with known case of mango fruit allergy may want to avoid eating them.
(Medical disclaimer).

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