Mango:
The mango is a drupe-like stone fruit that grows in tropical climates. This is a kind of food made from plants that has a fleshy outer layer that surrounds a pit, or shell. This pit contains a seed.
Included are olives, coconuts, and other members of the drupe family.
There are numerous mango varieties. Seeds can vary in size, shape, flavor, and color. Even though a mango's skin can be green, red, yellow, or orange, the majority of its inner flesh is golden yellow.
This feature is included in a collection of articles about the health benefits of popular foods. We provide a nutritional breakdown as well as a discussion of the numerous benefits of mangoes in this article.
1. Full of nutrients:
Mango is a favorite among many people, not only for its deliciousness but also for its high nutritional value.
Fresh mangoes weigh 165 grams, or one cup, and offer the following benefits:
99 calories
1.4 grams of protein
24.7 grams of carbs
0.6 grams of fat
2.6 grams of fiber
: 22.5 grammes of sugar
67% of the daily value for vitamin C (DV)
20% of the DV is copper.
18% of the DV for folate
12% of the DV for vitamin B6
10% of the DV for vitamin A
10% of the DV for vitamin E
6% of the DV for vitamin K
7% of the DV for niacin
6% of the DV for potassium
5% of the DV for riboflavin
4% of the DV for magnesium
4% of the DV for thiamine
Just one cup (165 grams) of fresh mangoes has about 67% of the daily value (DV) for vitamin C, which is one of its most astounding nutritional facts. This water-soluble vitamin supports cell growth and repair, aids in iron absorption, and strengthens your immune system.
Additionally, mangoes are a good source of the minerals copper and folate, which are crucial nutrients for pregnant women as they assist the growth and development of the fetus.
2. Calorie-efficient:
Mangoes are low in calories, which is another advantage.
Fresh mango has an extremely low-calorie density, or fewer calories per unit of weight of food, with only about 100 calories in one cup (165 grams) of the fruit.
The majority of fresh fruits and vegetables have relatively few calories per serving. According to one study, eating fresh fruit like mango at the beginning of a meal may prevent you from overeating later on .
But keep in mind that with dried mango, this might not be the case. The 510 calories, 106 grams of sugar, and greater calorie density in just 1 cup (160 grams) of dried mango .
Dried mango still contains a lot of vitamins, minerals, and antioxidants, but because of its high-calorie density and sugar content, it may be advisable to eat it in moderation.
3. May lessen the risk of diabetes:
Compared to other fresh fruits, mangoes are relatively heavy in natural sugar, with approximately 22 grams per cup (165 grams).
You may suppose that folks who are trying to reduce their sugar intake or those who have metabolic diseases like diabetes could find this concerning.
However, there is no proof that eating fresh mangoes causes diabetes or is harmful to those who already have the disease.
Numerous studies have found a connection between consuming more fresh fruit and a generalized decreased risk of diabetes.
The specific link between fresh mango and diabetes hasn't been studied much.
Notwithstanding, a review found that when members had 10 grams of freeze-dried mango day to day for quite some time, their glucose levels impressively improved .
Carotenoids and vitamin C-rich foods may help keep diabetes at bay, according to a recent study.
Mango may provide similar benefits due to its high content of these nutrients; however, additional research is required.
However, due to the fruit's high natural sugar content, eating too much mango at once could raise blood sugar levels.
A recent study suggests that consuming foods rich in vitamin C and carotenoids may help reduce the onset of diabetes. Mango may have similar advantages given its high level of each of these nutrients, but more research is needed to confirm this.
However, because of its high natural sugar content, excessive mango eating might cause a blood sugar surge.
As a result, you might still want to limit your daily mango intake to roughly one cup (165 grams).
It can also be advantageous to combine it with other foods that are high in protein and fiber because doing so may help reduce blood sugar spikes.
4. Rich in beneficial plant substances:
Mango has a lot of polyphenols, which are plant substances that work as antioxidants to keep your body healthy .
In the flesh, peel, and even seed kernel of this fruit, there are concentrated amounts of nearly a dozen different types. These consist of
mangiferin
catechins
Gallic acid in anthocyanins
benzoic acid
rhamnetin
kaempferol
Antioxidants are crucial because they guard your cells against free radical damage. These extremely reactive substances can harm your cells.
Free radical harm has been connected in studies to aging symptoms and chronic illnesses .
Mangiferin, one of the polyphenols, has attracted the most attention and is sometimes referred to as a "super antioxidant" because of how potent it is ).
Mangiferin may prevent free radical damage linked to cancer, diabetes, and other disorders, according to test-tube and animal research.
5. Contains nutrients that improve immune performance:
Numerous nutrients in mangoes support the immune system.
Mangoes supply 10% of your daily vitamin A needs in one cup (165 grams) .
A healthy immune system depends on vitamin A, and a lack of it is associated with a higher risk of infection.
Additionally, 1 cup (165 grams) of mangoes contains almost 75% of your daily need for vitamin C. This vitamin can increase the number of disease-fighting white blood cells in your body, improve the efficiency of these cells, and strengthen the defenses of your skin .
Other elements found in mango that may help with immunity include
• copper
• folate
• vitamin E
• several B vitamins
6. Promotes heart health:
Mangos are rich in nutrients that promote heart health.
It provides magnesium and potassium, for instance, which support a healthy blood flow. These nutrients facilitate blood channel relaxation, which lowers blood pressure .
Mangiferin, a powerful antioxidant found in mangos, may be beneficial for heart health.
Mangiferin may shield heart cells against oxidative stress, cell death, and inflammation, according to studies conducted on animals .
Additionally, it might aid in lowering your blood levels of triglycerides, free fatty acids, and cholesterol.
Although these results are encouraging, there is still a dearth of human heart health studies on mangiferin. More research is therefore required.
7. May enhance digestive health:
Mango is excellent for digestion for several reasons .
It starts with a class of digestive enzymes known as amylases.
Large food molecules are broken down by digestive enzymes so that your body can easily absorb them.
Amylases convert complex carbohydrates into sugars like maltose and glucose. Ripe mangoes are sweeter than unripe ones because these enzymes are more active in them .
Mango may also aid in the treatment of digestive problems like diarrhea and constipation because it is high in dietary fiber and water.
In a 4-week study of persons with chronic constipation, daily mango consumption was found to be more efficient at reducing symptoms than supplementation with soluble fiber comparable to mango .
This implies that in addition to dietary fiber, mangoes may contain additional elements that promote digestive health. But an additional study is required.
8. Could promote eye health:
Nutrient-rich mangoes help promote healthy eyes.
The antioxidants lutein and zeaxanthin are two essential elements found in them.
The retina of your eye, which transforms light into signals so that your brain can interpret what you're seeing, is where they are concentrated. The macula, or center of the retina, is where these nutrients are concentrated most heavily .
Lutein and zeaxanthin in the retina serve as natural sunscreen by absorbing extra light. They also seem to shield your eyes from damaging blue light ).
A vitamin that improves eye health, vitamin A, is also abundant in mangoes.
Dry eyes and nocturnal blindness have both been linked to dietary vitamin A deficiency. More significant problems, such as corneal scarring, might result from severe deficiency.
9. Might reduce your risk of developing certain cancers:
Polyphenols, which are abundant in mango and may have anticancer effects.
A hazardous process termed oxidative stress, which is connected to numerous cancers, might be fought off with the aid of polyphenols .
Mango polyphenols have been shown in test-tube and animal experiments to lower oxidative stress. Leukemia, as well as cancers of the colon, lung, prostate, and breast, have all been shown to be susceptible to their ability to either kill or slow the growth of cancer cells.
Mangiferin, a significant polyphenol found in mango, has recently attracted interest for its potential anticancer properties.
In trials on animals, it decreased inflammation, shielded cells from oxidative stress, and either slowed or eradicated the formation of cancer cells.
Even though these studies show promise, more human studies are required to fully comprehend any potential anticancer effects that mango polyphenols may have on humans.
10. Adaptable and simple to include in your diet:
Mangoes are delectable, adaptable, and simple to include in your diet.
However, because of its thick skin and substantial pit, you can find it challenging to cut.
Here is a useful technique for chopping a mango:
Cut long, vertical slices 1/4 inch (6 mm) out from the center of the mango while the skin is still on to separate the flesh from the pit.
Without cutting the skin, arrange the flesh on each of these slices in a grid-like manner.
Scoop the skin-tissue-cut flesh out.
Here are a few methods for enjoying mangoes:
To smoothies, add it.
Add it to salsa after being diced.
Add it to a salad for summer.
It can be sliced and served with other tropical fruits.
Add it to a quinoa salad after being diced.
Oatmeal or Greek yogurt with mango.
Add grilled mango to burgers or seafood dishes.
Remember that compared to many other fruits, mango is sweeter and contains more sugar. The trick is moderation; it's ideal to keep your daily mango intake to no more than 2 cups (330 grams).
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