Mango: nutritional and health benefits and how to eat it
In some parts of the world, mango (mango) is called “the king of fruits”.
It is a drupe or stone fruit. In other words, there is a big seed in the center.
Mango is native to india and Southeast Asia and has been cultivated for over 4000 Years. There are hundreds of mangoes with unique tastes, shapes, sizes and colors (one each).
In fact, research has linked mango and its nutrients to health benefits such as improved immunity, digestive health and vision, and reduced risk of certain cancers.
Here are some tips on mango overview, nutrition, benefits, and enjoyment.
Packed with nutrients
Mango is not low-calorie but is full of nutrients.
One cup (165 grams) of sliced mango (gives):
Calories: 99
Protein: 1.4g
Carbs: 24.7g
Fat: 0.6g
Dietary fiber: 2.6 g
Vitamin C: 67% of reference daily intake (RDI)
Copper: 20% of RDI
Folic acid: 18% of RDI
Vitamin B6: 11.6% of RDI
Vitamin A: 10% of RDI
Vitamin E: 9.7% of RDI
Vitamin B5: 6.5% of RDI
Vitamin K: 6% of RDI
Niacin: 7% of RDI
Potassium: 6% of RDI
Riboflavin: 5% of RDI
Manganese: 4.5% of RDI
Thiamine: 4% of RDI
Magnesium: 4% of RDI
It also contains small amounts of phosphorus, panthenic acid, calcium, selenium and iron.
A cup of mango (165 grams) provides about 70% of the RDI for vitamin C-water-soluble vitamins that help your immune system absorb iron that helps your body, promote growth and repair (3, 4).
High in antioxidant
Plant compounds that function as antioxidants-Mango is packed with polyphenols.
It has mango glycosides, catechins, anthocyanins, quercetin, kaempferol, rhamnetin, benzoic acid and many others (including more than a dozen different types, including 5).
Antioxidants are important as they protect your cells from free radical damage. Free radicals bind to your cells (6) which are highly reactive compounds that can be damaged.
Research linked free radical damage to signs of aging and chronic diseases (7, 8, 9).
Among polyphenols, mangiferin is sometimes called “super antioxidants” when it is almost of interest (5).
Test tubes and animal studies have found that mango glycosides can combat free radical damage linked to cancer, diabetes and other diseases (10, 11).
Boosting immunity
Mango is a good source of immune pressor nutrients.
A glass of mango (165 grams) (provides 10% of your daily vitamin A needs).
Vitamin A is essential for a healthy immune system as it helps fight infections. On the other hand, enough vitamin A does not get linked to a greater infection risk (12, 13, 14).
On top of that, the same amount of mango provides your daily vitamin C needs for nearly three-quarters of your daily life. This vitamin helps these cells function and improve more effectively than your skin defenses, and your body can create white blood cells that fight more diseases (3, 4).
Mango also contains folic acid, vitamin K, vitamin E, and some B vitamins, as well as co-immunity (15).
Possible to support heart health
Mango contains nutrients that support a healthy heart.
For example, it offers to help maintain a magnesium health pulse, potassium, and your blood vessels lower blood pressure levels (promote, relax 16, 17).
Mango is also called its own antioxidant mangiferin (included 5).
Animal experiments have found that mangiferin can protect heart cells against inflammation, oxidative stress and apoptosis (controlled cell death) 18, 19, 20).
Also, blood cholesterol, triglycerides and free fatty acid levels (can be reduced 21).
Although these findings are promising, they are currently deficient in mangiferin and humans with research heart health. Therefore more research is needed before it is recommended as a treatment.
Have the potential to improve digestive health
Mango has some qualities that make it great for digestive health.
For one, it contains a group of digestive enzymes called amylases.
Digestive enzymes break down large food molecules so that they can be easily absorbad.
Amylases break down complex carbohydrates, such as glucose and maltose, into sugars. These enzymes are more active on ripe mangoes, which is why they are immature (22).
Mango is rich in water and dietary fiber, which can help resolve digestive problems such as constipation and diarrhea.
One 4-week study in adults with chronic constipation found that water-soluble dietary fiber (23) found that eating mango daily was more effective in relieving the condition than supplements containing similar amounts.
This indicates that mango has other components apart from dietary fiber that helps digestive health.
Possible to support eye health
Mango is full of nutrients that support healthy eyes.
The two important nutrients are lutein and zeaxanthin, which have antioxidants. The macular (particularly in its core,-the part where your brain converts light into brain signals so that you can interpret what you see-these accumulate in the retina of the eye 24, 25).
Inside the retina, zeaxanthin absorbs lutein and excess light and acts as a natural sunscreen. Also they appear to protect the eyes from harmful blue light (26).
Mango also supports eye health, which is a good source of vitamin A.
Dietary vitamin A deficiency is linked to dry eye and night vision loss. More serious defects may occur, more serious problems, such as corneal scarring (27).
To improve hair and skin health
Mango is high in vitamin C* which promotes healthy hair or skin.
This vitamin is essential for making collagen = a protein that gives structure to your skin & hair. Collagen gives the skin its bounce, sagging and wrinkles (Battle 28).
(Liquid that can moisturize your scalp to keep healthy hair-in addition, mango is a good source of vitamin A that encourages hair growth and sebum production 29, 30).
What's more, vitamin A and other retinoids migrate to and protect it from your skin and sun (31).
Aside from vitamins A & C* mango is high in polyphenols, which function as antioxidants.
These antioxidants protect hair follicles from damage caused by oxidative stress (32, 33).
May help lower the risk of certain cancers
Mango is high in polyphenols, which can have anticancer properties.
Polyphenols can protect against oxidative stress linked to many types of cancer (34).
Test tubes and animal studies have found that mango polyphenols reduce oxidative stress and growth or destruction of various cancer cells, including colon, lung, prostate and breast leukemias and cancers (arrest 35, 36, 37, 38) .
Mangiferin, the main polyphenol of mango, has recently attracted attention because of its promising anticancer effects. In animal experiments, it reduces inflammation, protects cells against oxidative stress, and stops the growth of any cancer cells (10,39 killed them).
Although these studies are promising, human studies are needed to better understand human anticancer effects on mango polyphenols.
Delicious, versatile & easy to add to your diet,
Mango is delicious versatile & easy to add to your diet.
However, it can be difficult to cut because of tough skin and large pits.
A good idea is to cut 1/4 inch (6 mm) long vertical slices away from the center to separate the meat from the pits. Next, cut the meat into a grid and scoop it out of the skin.
Here are some ways you can enjoy mango.
Add to smoothie.
Add it to DICE and Salsa.
Throw it into a summer salad.
Slice it & serve it along with other tropical fruits.
Add it to DICE and quinoa salad.
Note that mango is sweet & contains more sugar than many other fruits. Moderation is key-it is best to limit mango to no more than two cups (330 grams) per day.
Bottom line
Mango is rich in vitamins, minerals & antioxidants & is associated with many health benefits, including improved immunity, digestive, eye, skin & hair health, as well as potential anti-cancer effects. It was.
Best of all, it's delicious and easy to add to your diet as part of a smoothie or other dish.
