The King of Fruits: Unveiling the Health Benefits of Mangoes

Mangoes, often crowned as the king of fruits, are beloved worldwide for their delightful sweet taste and numerous health benefits. These luscious fruits have been cultivated for centuries, originating in Southeast Asia, and are members of the drupe family. Mangoes are available in a wide range of colors and varieties, each offering a unique flavor profile and nutritional benefits. Known for their rich nutrient content, mangoes are packed with essential vitamins and minerals that contribute to overall health and well-being.

Nutritional Information of Mangoes

Mangoes are a nutritional powerhouse.As per the USDA, a single cup (165 grams) of sliced mango contains:

• Energy: 99 kcal
• Protein: 1.35 grams
• Carbohydrates: 24.7 grams
• Dietary Fiber: 2.64 grams
• Fat: 0.627 grams
• Sugars: 22.5 grams
• Folate: 71 micrograms
• Vitamin C: 60.1 micrograms
• Calcium: 1.2 milligrams
• Iron: 0.264 milligrams
• Sodium: 1.65 milligrams
• Potassium: 277 milligrams

Mangoes also contain vital nutrients such as vitamin A, riboflavin, niacin, magnesium, manganese, and phosphorus.

Health Benefits of Mangoes

1. Improved Immunity

Mangoes are an excellent source of essential vitamins that bolster the immune system. They are rich in vitamin C, a powerful antioxidant that plays a crucial role in immune function. Vitamin C helps protect the body against infections by stimulating the production of white blood cells and enhancing the function of immune cells.

Moreover, mangoes are packed with beta-carotene, a carotenoid that the body converts into vitamin A. Vitamin A is essential for maintaining healthy skin and mucous membranes, which act as the first line of defense against pathogens. It also supports the production and function of white blood cells, enhancing the body’s ability to fight infections.

2. Reduced Risk of Heart Disease

Incorporating mangoes into a balanced diet can contribute to heart health. These fruits are a good source of potassium and magnesium, two minerals that are vital for maintaining a healthy cardiovascular system. Potassium acts as a vasodilator, helping to relax blood vessels and lower blood pressure.This alleviates the burden on the heart, thereby lowering the risk of heart disease.

Magnesium, on the other hand, is essential for heart health as it helps regulate heart rhythm and supports healthy blood vessels. Studies have shown that magnesium intake can improve heart health by enhancing endothelial function and reducing arterial stiffness.

Mangoes are also rich in beta-carotene and mangiferin, compounds that have been shown to reduce cholesterol levels. Beta-carotene, a potent antioxidant, prevents the oxidation of cholesterol in the arteries, reducing the risk of atherosclerosis and heart disease. Mangiferin, a unique polyphenol found in mangoes, has been shown to lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels, further supporting heart health.

3. Improved Digestive Health

Mangoes contain digestive enzymes, such as amylases, that help break down complex carbohydrates into simple sugars. This facilitates the digestive process and can help prevent digestive issues such as bloating and gas. Additionally, the fiber content in mangoes supports healthy digestion by promoting regular bowel movements and preventing constipation.

Research has found that the polyphenols in mangoes can help alleviate symptoms of constipation by increasing stool frequency and improving stool consistency. These polyphenols also have anti-inflammatory properties that can help soothe the digestive tract and reduce the risk of inflammatory bowel diseases.

4. Enhanced Eye Health

Mangoes are rich in vitamin A and beta-carotene, both of which are essential for maintaining healthy vision. Vitamin A is crucial for the proper functioning of the retina, which converts light into signals that are sent to the brain. A lack of vitamin A can result in night blindness and various other vision issues.

Beta-carotene, a precursor to vitamin A, also plays a vital role in eye health. It helps protect the eyes from oxidative stress and reduces the risk of age-related macular degeneration, a leading cause of blindness in older adults. Additionally, mangoes contain lutein and zeaxanthin, two carotenoids that accumulate in the retina and protect the eyes from harmful blue light and UV radiation.

5. Reduced Cancer Risk

The antioxidant properties of mangoes make them a powerful ally in the fight against cancer. Mangoes contain a variety of antioxidants, including carotenoids, ascorbic acid, terpenoids, and polyphenols, that help neutralize free radicals and reduce oxidative stress. Oxidative stress is a major contributing factor to the development of cancer and other chronic diseases.

Research has found that the polyphenols in mangoes have anti-carcinogenic effects that can help prevent the growth and spread of cancer cells. Mangiferin, a unique compound found in mangoes, has been shown to inhibit the growth of cancer cells in the colon, liver, and breast.

In addition to mangiferin, mangoes contain lupeol, a triterpene that has been found to have anti-cancer properties. Lupeol can help fight against prostate cancer by inducing apoptosis (programmed cell death) in cancer cells.

6. Benefits for Diabetes

Mangoes have potential benefits for individuals with diabetes. A study of 20 obese adults showed that consuming half a fresh mango daily for 12 weeks resulted in lower blood glucose levels. This suggests that mangoes may help regulate blood sugar levels and improve insulin sensitivity.

The antidiabetic properties of mangoes are attributed to compounds such as mangiferin and fiber. Mangiferin has been shown to have beneficial effects on glucose metabolism, while the fiber content in mangoes helps slow the absorption of sugar into the bloodstream, preventing spikes in blood sugar levels.

7. Treatment for Anemia

Mangoes are a good source of iron, making them beneficial for individuals with anemia. Anemia is a condition characterized by a deficiency of red blood cells or hemoglobin, leading to fatigue, weakness, and shortness of breath. Consuming iron-rich foods like mangoes can help increase hemoglobin levels and improve oxygen transport in the body.

The vitamin C content in mangoes also plays a crucial role in iron absorption. Vitamin C enhances the bioavailability of non-heme iron (the type of iron found in plant-based foods), making it easier for the body to absorb and utilize.

8. Brain Health Support

Mangoes are rich in vitamin B6, a nutrient that is essential for brain health. Vitamin B6 is involved in the synthesis of neurotransmitters, such as serotonin and dopamine, which regulate mood, cognition, and behavior. A deficiency in vitamin B6 can increase the risk of depression, seizures, and cognitive decline.

Studies have shown that mango extracts can enhance memory and cognitive function. Research has suggested that mango extracts may protect against mild cognitive impairment.

9. Lower Cholesterol Levels

Mangoes contain mangiferin, a compound that has been shown to lower cholesterol levels. Research has found that mangiferin supplementation reduced total cholesterol and LDL (bad) cholesterol levels in lab rats. It also increased HDL (good) cholesterol levels, promoting a healthy lipid profile.

10. Aid in Weight Loss

Mangoes can be a valuable addition to a weight loss diet. They are low in calories and high in fiber, which helps promote satiety and reduce overall calorie intake. The fiber in mangoes also aids in digestion and prevents constipation, which can be beneficial for weight management.

Research has shown that dietary fiber, especially from fruits and vegetables, can aid in weight loss by reducing hunger and promoting feelings of fullness. Mango peel, which is often discarded, contains compounds that can inhibit adipogenesis (the formation of fat cells), further supporting weight loss efforts.

11. Promotion of Liver Health

Mangoes have been shown to enhance liver function and support detoxification processes. Some anecdotal evidence suggests that unripe mangoes may help treat liver disorders, although more research is needed to confirm this claim.

12. Enhanced Skin Health

Mango extracts have been found to have protective effects against UVB-induced skin aging. Research has found that mango extracts can reduce the appearance of wrinkles and improve skin elasticity in mice exposed to UVB radiation.

Mangoes are also rich in beta-carotene and vitamin A, which are essential for maintaining healthy skin. These compounds act as photoprotective agents, protecting the skin from harmful UV rays and reducing the risk of skin cancer. Additionally, the polyphenols in mangoes have anti-inflammatory properties that can help prevent acne and promote clear, healthy skin.

13. Improved Hair Health

Mangoes are a rich source of vitamin A, which is essential for hair health. Vitamin A helps activate hair follicles and promote the production of sebum, a natural oil that moisturizes the scalp and keeps hair healthy. A deficiency in vitamin A can lead to dry, brittle hair and scalp issues.

The polyphenols in mangoes also help combat oxidative stress, which can damage hair follicles and lead to hair loss. By reducing oxidative stress, mangoes can promote healthy hair growth and improve overall hair quality.

How to Buy and Store Mangoes

Buying: Choose mangoes based on their aroma rather than color. Avoid dark spots, blemishes, or splits. Ripe mangoes emit a fruity aroma and yield to gentle pressure.

Storing: Store ripe mangoes in the refrigerator for up to three days. Unripe mangoes should be kept at room temperature in a brown paper bag until they ripen.

Mango Recipes

1. Mango Tango Black Bean Salsa

• 1 mango
• 1 can black beans, drained and rinsed
• 1 can kernel corn with peppers, drained
• ½ cup finely chopped onions
• ½ cup fresh cilantro, coarsely chopped
• 2 tablespoons lime juice
• 1 teaspoon garlic salt
• ¼ teaspoon ground cumin

Combine all ingredients, mix well, refrigerate, and serve.

2. Mango-Oat Milkshake

• Pulp of 1 mango
• 2 tablespoons oat flakes
• 1 tablespoon honey
• 200 ml milk

Blend all ingredients, refrigerate, and enjoy.

Conclusion

Mangoes are not only tasty but also highly nutritious. Packed with vitamins, minerals, and antioxidants, they make a valuable addition to any diet. From boosting immunity and heart health to improving digestion and vision, the health benefits of mangoes are vast and varied. Incorporating this king of fruits into your daily routine can contribute to overall health and well-being, making mangoes a true superfruit.

Key Takeaways

• Mangoes boost immunity, improve digestion, and support heart and eye health.
• They may reduce cancer risk and help treat diabetes and anemia.
• Mangoes can promote brain, liver, skin, and hair health.

Image Source: Pexels

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