Mangoes are a low-fat, low-calorie, cholesterol-free source of a variety of nutrients, especially vitamin A, vitamin C, dietary fiber and antioxidant compounds. If your diet includes rich sources of these nutrients regularly, you may be less likely to develop many serious medical conditions.
Originally cultivated in India, mangoes are now more widely eaten than any other fruit in the world, according to Fruits & Veggies More Matters. In the United States, ripe mangoes are typically consumed raw, dried or cooked in chutneys or pies. Mangoes contain an enzyme that can tenderize meat, and can be used to add a nutritious burst of flavor to marinades.
Health Benefits of Mango
Mangoes are very low in saturated fat, cholesterol and sodium. They are also an excellent source of dietary fiber and vitamin B6, as well as a good source of vitamin A and vitamin C. Mangoes are rich in minerals like potassium, magnesium and copper, and they are one of the best sources of quercetin, beta-carotene, and astragalin.
These powerful antioxidants have the power to neutralize free radicals throughout the body. Ailments like heart disease, premature aging, cancer and degenerative diseases are due to these free radicals that damage the cells.
1. Anti-Cancer Benefits
Diets rich in beta-carotene may also play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition and has been shown to have an inverse association with the development of colon cancer in the Japanese population.
In a study conducted by Texas AgriLife Research food scientists who tested mango polyphenol extracts in vitro on colon, breast, lung, leukemia and prostate cancers, mangoes were shown to have some impact on all cancers tested but were most effective with breast and colon cancers.
The researchers are hoping to do a small clinical trial with individuals who have increased inflammation in their intestines with a higher risk for cancer for further proof for the efficacy of using mangoes in cancer prevention or treatment.
2. Weight Gain
Mango consumption is one of the easiest ways to gain weight. 150 g of mango has around 86 calories, which can be absorbed easily by the body. Moreover, mangoes contain starch, which transforms into sugar that aids in gaining weight.
Some people work hard to put on weight for a variety of reasons, and mango should definitely be a part of their diet. Mango milkshakes will accelerate the process of gaining weight since they also contain milk, and are notoriously delicious.
3. Age-Related Macular Degeneration
The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and 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.
4. Mango Increases Sex Drive
Mangos are a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (as from whole food) does help in this area.
5. Cures Anemia & Helps in Pregnancy
Mangoes are rich in iron, which makes them beneficial for people suffering from anemia. A regular, moderated intake of mangoes can help eliminate anemia by increasing the red blood cell count in the body.
Mangoes are also very beneficial for pregnant woman, since the iron requirements during pregnant is extremely essential. Doctors often prescribe iron tablets during pregnancy, but instead of supplementation, you can enjoy a healthy iron-rich diet with juicy mangoes.
The taste buds during pregnancy usually lose some of their sensitivity, so mangoes will surely prove to be the delight of your day, for more than just its health benefits.
6. Treats Dandruff
Mango contains vitamin A which helps in fighting dandruff and adding shine to your hair. It is often used as an ingredient in hair moisturizers. Mangoes contain vitamin E which improves scalp circulation and encourages hair growth.
7. Cures Acne
Perhaps you are surprised to know that mangoes are closely related to skin health. Other than bringing a healthy glow to your face, mangoes also help to lighten skin color. You can easily enhance your beauty by including this tasty fruit in your diet on a regular basis.
Mangoes effectively treat acne by opening the clogged pores of the skin. Once these pores are opened, acne formation will eventually stop. Unclogging the pores of the skin is the most effective way to eliminate acne.
To enjoy this benefit, there is no need to eat mangoes every day; you need to remove the mango pulp and apply it on the skin for around 10 minutes, then rinse it off.
8. Increases Metabolic Rate
Like papayas, mangoes also help in improving digestion because it is very rich in fibers. Fibers help in good bowel movement and this in turn helps increase metabolic rate. Increased metabolic rate helps in cutting down excess stomach flab. So this is a good fruit for people on diet.
9. Controls Acidity
Due to its alkaline in nature and presence of abundant fiber, mango shakes helps in prevention of indigestion, excess acidity, and contributes smooth functioning of the digestive system. The presence of tartaric acid, malic acid and citric acid help to maintain alkaline nature of the body. These acids are good for the digestive tract and enzymes present in the milk shake breaks the protein into simpler form.
10. Reduces Kidney Stones
In Chinese medicine, mangoes are considered sweet and sour with a cooling energy also capable of reducing the risk of kidney stone formation.
11. Promotes Bone Health
Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables, and is important for improving calcium absorption essential for optimal bone health.
12. Controls Blood Pressure
Mangoes having low glycemic index, that maintains the blood sugar level. It balances the fat levels too. The presence of potassium regulates the blood pressure and fluid mechanism in the body. It also solves the problems of diabetes. Its leaf liquor is good for diabetic patients.