what are mango?
In some parts of the world, mango (Mangifera indica) is called the “king of fruits.”
It’s a drupe, or stone fruit, which means that it has a large seed in the middle.
Mango is native to India and Southeast Asia and has been cultivated for over 4,000 years. There are hundreds of types of mango, each with a unique taste, shape, size and color .
This fruit is not only delicious but also boasts an impressive nutritional profile.
In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.
Here’s an overview of mango, its nutrition, benefits and some tips on how to enjoy it
How much nutrition packed in mango
Mango is low in calories but full of nutrients.
One cup (165 grams) of sliced mango provides :
Protein: 1.4 grams
Carbs: 24.7 grams
Fat: 0.6 grams
Dietary fiber: 2.6 grams
Vitamin C: 67% of the Reference Daily Intake (RDI)
Copper: 20% of the RDI
Folate: 18% of the RDI
Vitamin B6: 11.6% of the RDI
Vitamin A: 10% of the RDI
Vitamin E: 9.7% of the RDI
Vitamin B5: 6.5% of the RDI
Vitamin K: 6% of the RDI
Niacin: 7% of the RDI
Potassium: 6% of the RDI
Riboflavin: 5% of the RDI
Manganese: 4.5% of the RDI
Thiamine: 4% of the RDI
Magnesium: 4% of the RDI
It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron.
One cup (165 grams) of mango provides nearly 70% of the RDI for vitamin C a water-soluble vitamin that aids your immune system, helps your body absorb iron and promotes growth and repair.
Benefits of eating mango
On realizing numerous benefits of mango, your love for this fruit will increase manifold. It not only tastes good but has many health benefits.
Mangoes contain antioxidants such as quercetin, fisetin, isoquercitrin, astragalin, gallic acid and methyl gallate. All these properties protect our body against breast cancer, colon cancer, prostate cancer and leukaemia.
Mango for maintaining the cholesterol level
Mangoes contain high level of vitamin C, fibre and pectin making it a perfect fruit that helps in controlling high cholesterol level.
Mango help to prevent from cancer
The pulp of the mango fruit contains carotenoids, ascorbic acid, terpenoids, and polyphenols – all of which are responsible for the fruit’s cancer-preventing properties . Mangoes are also found to contain unique antioxidants that are absent in other fruits and vegetables . A study conducted in 2010 also supported the anti-carcinogenic effects of mangoes.
Mango for Heart Disease
The newest fruit under study for promoting heart health is the mango. Now demonstrated to be effective at lowering blood pressure for post-menopausal women, the mango is packed with healthy, plant-based compounds that scientists have been investigating in the context of human health for years.
Mangoes are considered heart-healthy because of their high concentration of polyphenols (primarily mangiferin, quercetin, gallotannins, and gallic acid), bioactive compounds that are antioxidant, anti-inflammatory, and anti-infection.
Mango Helps to Treat Diabetes
Over 90% of the calories in mango come from sugar, which is why it may contribute to increased blood sugar in people with diabetes.
Yet, this fruit also contains fiber and various antioxidants, both of which play a role in minimizing its overall blood sugar impact .
While the fiber slows the rate at which your body absorbs the sugar into your blood stream, its antioxidant content helps reduce any stress response associated with rising blood sugar levels .
This makes it easier for your body to manage the influx of carbs and stabilize blood sugar levels.
Mango solve the skin problems
It takes four to six years to grow a tree that’s ready to bear fruit. A mango tree bears flowers that the fruit then grows from. Once the fruit flowers, it takes 100 to 150 days for the fruit to be ready to pick.
The fruit is round, kidney-shaped, or oblong with a yellow, red, or green color skin. The color and size differ from each producer, but the pulp and skin remain nutritious wherever they grow. Let’s take a look at the benefits of using mango on your skin.
Mango for healthy and beautiful skin
Vitamin C – this important vitamin reduces the damage induced by the sun’s UV rays, although it’s not a sunscreen, it protects against free radicals. Administering vitamin C topically (through the skin) has a better effect for this than taking it orally. It can likewise reduce inflammation caused by acne and lighten the skin.
Vitamin A – also known as Retinol, diminishes fine lines by stimulating collagen production and lightening dark patches on the skin.
Vitamin B6 – a water-soluble vitamin that reduces sebum on the skin (oily skin).
Copper – reduces fine lines and wrinkles, lightens the skin and fights against damage from free radicals.
Potassium – keeps cells hydrated to moisturize the skin.
Magnesium – helps to reduce oily skin, acne, and rosacea.
Beta-carotene – boosts immunity and protects the skin against bacteria and toxins.
Vitamin E – a fat-soluble vitamin that’s famous for hydrating the skin.
Vitamin K – a fat-soluble vitamin that helps to reduce stretch marks and spider veins.
Mango help to breakout Acne problem
Applying the pulp of the mango to your skin can helps to clear the pores and prevent blackheads and pimples. Use mashed pulp and form a texture you can leave on your face for five to ten minutes. Then wash off and pat your skin dry.
Mango extract is a wonderful ingredient to include in products that will help to prevent acne as mangoes are packed with cleansing, astringent properties. Mango ingredients leave your skin clean and healthy by clearing any bacteria from your skin. Use products with mango in them regularly to avoid further breakouts.
Mango butter also has a significant part to perform in your skincare routine, it is especially key as a simple, single-ingredient moisturizer for those with sensitive skin. Mango butter benefits oily complexions by helping to dissolve excess oils and heal acne scars while providing tons of nourishing moisture.
Mango helps to improve digestion
There was a pilot study in 2018 where people with chronic constipation were each given mango over a 4-week period, and the results demonstrated that those who ate mango saw a significant improvement in their constipation symptoms, in part due to the fibre content but potentially from other mango-specific compounds, too. Interestingly, the leaves of the mango tree have been studied and offer potential antidiarrheal activity thanks to its plant extracts.
Mango Promote Brain Health
Mangos have abundant quantities of vitamins, such as C, B6, and folate, which are a few nutrients vital for maintaining and improving the brain’s function. These vitamins help in shaping our mood and the modification of sleeping patterns. With mangos as a part of your diet, you can be assured of a healthy brain and effective nerve functioning. The glutamine acid content in mangos also improves concentration and memory.
Mango for Boost the Immunity
Mangos are rich in beta-carotene, a powerful carotenoid. This element helps to enhance the immune system. Excess beta-carotene is also transformed into vitamin A inside the body. Vitamin A is another antioxidant that gives you additional protection against the free radicals harming your internal systems.