Mango is generally known as the king of fruits, generally found in summer. There are a number of varieties of this fruit are available. Mango is one of those fruits who have a deep popularity related from its delicious juicy mouthwatering taste to its eating methods. Yes, this is true; despite of its yummy taste, it has gained much popularity in its ways of eating. Moreover, besides all these things the matter which is far important for all of us is the health benefits. Almost every one of us loves this fruit and has desire to eat this more and more. But isn’t it better to know about the health benefits of this? By knowing the health benefits of mango, you could eat this with more pleasurable sense.
List of Top Countries Producing Mango:
Mango Different Varieties & Availability According to Months in a Year:
Nutritional Profile of Mango:
Mango is a nutrient dense fruit which is loaded with a number or nutrients, much of them are mentioned below: A single mango of medium size contains 120 calories with following nutrients,
- Vitamin A (1265 IU)
- Vitamin C (46 mg)
- Choline (12.5 mg)
- Vitamin K (7 mcg)
- Vitamin B6 (0.2 g)
- Pantothenic acid (0.3 mg)
- Thiamin (0.1 mg)
- Niacin (1 mg)
- Vitamin E (2 mg)
- Folate (23.1 mcg)
- Iron (0.2 mg)
- Phosphorus (18 mg)
- Potassium (250 mg)
- Calcium (16 mg)
- Sodium (3 mg)
- Selenium (1 mcg)
- Zinc (0.1 mg)
- Copper (0.2 mg)
- Protein (0.8 g)
- Carbohydrates (28 g)
- Fiber (3 g)
Health Benefits Of Mango:
We have now seen a brief intro about how mango can be an amazing fruit and beneficial for our health. So, let’s get to its benefits. Here are some ways described below to prove that mangoes can benefit you in a healthy manner.Photo by Monica Arellano-Ongpin
1. Mango Prevents Cancer:
Yes, this is true! It has been shown through various studies that the mango pulp is very useful to boost antioxidants in the blood hence prevent the free radicals which are the main cause of cancer formation. Most noteworthy, the mango pulp contains polyphenols, ascorbic acid, carotenoids, terpenoids, all of these are responsible for the cancer-preventing property of mango. Moreover, another study in Texas in 2010 also revealed that the mango contains anti-carcinogenic characters.
2. Strengthen Your Heart Disease:
Mangoes can assist in the reduction of body fat and also control the blood cholesterol level. According to a study in Oklahoma State University, the mango contains various phytochemicals and minerals which impart positive effects in the suppression of body fat. Moreover, mangoes also contain beta-carotene, this is an antioxidant which assists in fighting against free radicals which cause heart problems.
3. Lower The Cholesterol:
Shocked? Don’t worry, I will explain the trouble. Actually here I am not talking about the mango pulp. Either there are some studies who really revealed the mango pulp to be useful for cholesterol reduction But here is something different. For efficient cholesterol reduction, many herbalists use the mango seed powder. This powder magically reduces the LDL (Low-density lipoprotein) cholesterol and do promote the good cholesterol as HDL (high-density lipoprotein). Just you have to take 2 teaspoons a day of this powder with water and the effect will be shown within a week.
4. Strengthen The Digestive System:
This is well known by us that mango is quite helpful in strengthening the whole digestive tract. One prime reason for mangoes to be great for digestion improvement is the presence of massive amount dietary fibers in them which prevents constipation. Furthermore, sIt keeps our colon maintained and clean and it also allows the colon to work optimally. Most of all, mangoes also contain specified digestive enzymes which help in the breakdown of complex proteins and assists in digestion.
5. Prevent Asthma:
No doubt that asthma is a very deadly disease, but one can prevent from this by eating yummy mangoes. As the mangoes are the exceptional source of vitamin C. It is so obvious that asthma has the direct link with the vitamin C reduction. While through various studies revealed the asthma treatment through mango pulp.
6. Promotes Eye Health:
The presence of beta-carotene and vitamin A in mangoes can help to boost the eye health. This also prevents from the blindness which is lead by the vitamin A deficiency. It was reported through a study in Oregon State University that the vitamin A improves vision and eye health and is quite crucial for optimal effective of the retina. The human eye contains two chief carotenoids which are zeaxanthin and lutein. Moreover, the mangoes are composed of a rich amount of zeaxanthin and perpetually assist in improving the eye health. This fruit also contains a carotenoid known as “cryptoxanthin” which is found to decrease the risk of eye macular degeneration related to age in elderly people.Photo by dangthephong
7. Strengthen Your Brain:
Mangoes are the great source of vitamin B6 and iron. Hence this is one of those supreme foods which are renowned for boosting brain health. Iron helps in the optimal functioning of the brain
while the vitamin B6 assists in the cognitive development of the brain. A study in Thailand reported that the mango pulp does have the attributes of neuro-protectant properties which helps to boost up the memory.
8. Mango Improves The Immunity:
As the mangoes are rich in vitamin C, hence play a chief role in the strengthening of body’s immunity. Furthermore, other than vitamin C, the mangoes are also the good source of zinc that is proved to be important for upholding the total health of your immune system.
9. Helps In Weight Loss:
Again this is quite strange that how this so sweet mango with the high amount of calories can reduce the weight? So again the answer lies in its seed powder. Yes, again here I am talking about the seed powder to amazingly reduce weight. But actually, the mango pulp which contains high amount or dietary fiber can also help in weight reduction. As dietary fibers keep our stomach full for long time thus prevent us from overeating. Moreover, the phytochemicals present in mango seeds work as natural fat busters. Moreover, A study through the University of Queensland revealed that one could reduce its weight by using mango peel paste. Strange but true!
Do read out the article on green tea, along with lots of benefits the green tea to reduces the weight in a healthy manner:
Photo by Andrew E. Larsen