Fun fact: Mangos were first grown in India over 5,000 years ago
One of the most popular fruits we see on our tabletops is mango. The smooth green or yellow mango is one of the most highly-consumed fruits in the world. They are particularly cultivated in the tropics. There are different cultivar types of mangoes, which is the reason why mangoes come in different colors when they are ripe like crimson red, orange-red, golden yellow, and yellow. Aside from the alluring fragrance and sumptuous taste, mangoes are equipped with numerous essential nutrients.
Mangoes, like other fruits, are very rich in vitamins and minerals. This fruit is a good source of flavonoid antioxidants such as the alpha and beta-carotene, and beta-cryptoxanthin, which protects the cells from damage. The beta-carotene, in particular, yields vitamin A that is good for a healthy vision. Beta-carotene is essential to boost the immune system and to prevent free radicals from damaging the cells. Just like beta-carotene, alpha-carotene is also transformed by the body into a precursor of vitamin A. They function just the same as beta-carotene in terms of fighting off free radicals. Mango has 25.5% daily-recommended value of vitamin A.
Mango is made truly remarkable as an excellent source of vitamin C with 46% DRA. Vitamin C or ascorbic acid helps ward off inflammatory diseases while boosting the immune system. It also repairs damaged tissue and helps the body to absorb iron.
The 7.5% DRA of vitamin E is essential to ease problems in the respiratory system. Like vitamins A and C, this vitamin also functions as antioxidant. On the other hand, 3.5% DRA of vitamin K assists in bone strengthening and in maintaining the health of capillaries. Among the vitamin B complex components attendant in mangoes, the highest would be vitamin B-6 or pyridoxine at 10% DRA. Vitamin B6 is an essential nutrient that transforms carbohydrates, fat and protein into energy. It likewise guards the immune and nervous system.
Mangoes are also moderate source of minerals including calcium, iron, magnesium, and manganese. But it contains 12% DRA of copper. Copper is vital to achieve cardiovascular, nervous, and skeletal system health. The enzyme from copper is crucial to prevent the hardening or rupturing of arteries.
Furthermore, mangoes make a healthy snack option. It only has 60 calories for every 100 grams. However, the downside is that majority of the calories in mango come from sugar. Mango has one of the higher sugar content among other fruits.
The Health Benefits of Mangoes
Mango is one of the most widely-known and widely distributed fruits of all time. It is known because of its very tasty sweet flavor and because of its various health benefits. Mangoes contain beyond 20 minerals and vitamins that are essential in the human body. In fact, this fruit is called the “king of the fruits” because of its popularity in terms of taste and benefits to human health. It is important that we highly recognize the essence of eating fruits, especially mangoes, on a daily basis. Discussed below are some of the amazing works of mango to our body to achieve an optimal general health condition.
Prevention of Asthma
Asthma is prevented by the nutrient found in mangoes called beta carotene. Previous studies and research proved that those who consume mangoes are less likely to develop asthma. Beta carotene can also be found on other fruits and vegetables like pumpkin, carrots, broccoli, papaya, and many more.
Revitalize and Repairs Hair and Skin
Mangoes are rich in vitamin A that is known to regulate production of sebum. Sebum is what keeps our hair shiny and healthy. Sebum keeps the hair moisturized. Vitamin A also is needed for the development of good tissues in the hair as well as in the skin. Aside from Vitamin A, mango is also a great source of Vitamin C. Vitamin C is vital in collagen production and maintenance. Collagen eliminates dead and unhealthy cells to keep the skin and the hair nourished and revitalized.
Reduces risk of cancer
Mangoes have anti-inflammatory properties that is very contributes so much in the prevention of cancer particularly colon and breast cancers. Research was conducted examining the polyphenol content of mango and its effects of various types of cancer. It was concluded that mangoes are high in anti-inflammatory properties that causes the possibility of cancer to decrease.
Mango is a great source of fiber that is excellent in reducing the levels of bad cholesterol. Mango also regulates digestion because of its high potassium content. It effectively breaks down protein from the food intake that it clears up the digestive tract for proper bowel movement and avoidance of constipation. This is also why mango can also cause weight loss. Because of the dietary fiber that mango has, it makes you feel full for a long time. Plus it helps burn calories.
Improves Eye sight and Overall eye health
Vitamin A is not only good for the hair and skin but for the eyes as well. Vitamin A has an antioxidant property called zeaxanthin that protects the eyes from night blindness as well as from eye dryness. This antioxidant also eliminates what they call blue light rays that can possibly lead to ARMD or age-related macular degeneration. Regular intake of mangoes can decrease eye-related disorders.
Decreased chances of diabetes
As mentioned above, mango is a great source of dietary fiber. Those who maintain high-fiber diet are found to have normal levels of blood sugar, insulin, and lipids. Because of the ability of fiber to regulate digestion and calorie burn, the chances of having diabetes is reduced.
Reduce chances of cardiovascular disease
Because mangoes achieve the combination of potassium, fiber, vitamins A and C, it is very least likely to develop cardiovascular disease. Cardiovascular diseases are warded off by high potassium and low sodium intake.
Reduces body’s acidity level
Mangoes regulate the body’s acidity levels. Regulating the body’s acidity level can lead to many health advantages. This fruit has malic acid, tartaric acid, and a small amount of citric acid that can alkalize the body.
Boosts the Immune System
Mangoes contain Vitamins A and C that strengthen the immune system. Strong immune system heightens the body’s ability to defend itself from various disease and illnesses. If you want to avoid getting sick easily, mangoes can help you with that.
Incorporating mango in your diet should be materially considered. You cannot miss all the amazing health benefits you can get in eating mangoes regularly. There are plenty ways to enjoy eating mango. Some enjoy eating green mangoes and some enjoy the other way around. You can also make a mango salad or mango smoothie for diversity. Mangoes are even used as primary ingredients to many desserts and sweet treats. Assure that you are buying fresh mangoes free from harmful toxic chemicals. Do not forget to wash the mangoes properly before peeling to ascertain that there are no chemical residues. Mango has a rich flavor and there is no need to add anything to enjoy eating it. Learning all the amazing health benefits of this delicious fruit will surely encourage you to eat more and more.