Health Benefits of Mangoes

Health Benefits of Mango

If you thought of a golden yellow, fresh, juicy, sweet tickling sensation on your tongue, what would you think of? It would be Mango! This delicious fruit Mangifera indica bursts with health and nutrition. The history of Mango in India dates back at least 2000 years. Mango is deeply interwoven into the psyche and the fabric of Indian tradition, culture and folklore. Mango motifs are an integral part of traditional arts, poetry, jewelry, clothing, etc., The unripe mango is made into pickles, chutneys, health drinks or even sun dried and preserved for use throughout the year. Mango is a versatile fruit that blends itself to any dish you can think of. To make the taste of this seasonal fruit last throughout the year, mangoes are made into jams, preserves, nectars, squashes and juice. This fruit is known as the king of fruits in India. It has also been dubbed the love fruit, as it is known for its aphrodisiac qualities.

Health Benefits of Mangoes
Health Benefits of Mangoes | Source

Mango Nutrition Facts

Mango is not only a delicious fruit but it is also the most nutritious too. One serving or a cup of diced mango provides you with 100 calories. Additionally, it also has a good amount of fiber, Vitamin A, Vitamin C, Vitamin E, and minerals like potassium, magnesium, copper and amino acids. Mangoes have no fat, sodium or cholesterol. This fruit is easily one of the healthiest foods on your shopping list, when mangoes are in season.
Mangoes have twenty different vitamins and minerals. They are a great source of antioxidants like quercetin, beta-carotene, and asatraglin. Antioxidants neutralize the damage done by free radicals; they prevent cell damage and slow down the aging process. Vitamin A and C are great for your skin too.
Isn’t your mouth watering already? Read on…and discover more of the health benefits of mangoes which will make you relish the fruit all the more.

Mango Fruit - How to cut Mangoes

Mango nutrition facts

 
 
Nutritional value per 100 g (3.5 oz)
 
Energy
250 kJ (60 kcal)
Carbohydrates
15 g
- Sugars
13.7 g
- Dietary fiber
1.6 g
Fat
0.38 g
Protein
0.82 g
Vitamin A equiv.
54 μg (7%)
- beta-carotene
640 μg (6%)
Thiamine (vit. B1)
0.03 mg (3%)
Riboflavin (vit. B2)
0.04 mg (3%)
Niacin (vit. B3)
0.67 mg (4%)
Pantothenic acid
(B5) 0.2 mg (4%)
Vitamin B6
0.12 mg (9%)
Folate (vit. B9)
43 μg (11%)
Vitamin C
36 mg (43%)
Calcium
11 mg (1%))
Iron
0.16 mg (1%)
Magnesium
10 mg (3%)
Phosphorus
14 mg (2%)
Potassium
168 mg (4%)
Zinc
0.09 mg (1%
Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database
 

Health Benefits of Mangoes

Increase your immunity: Vitamin C that is found abundantly in mangoes, both in the unripe mango and in the mature fruit, helps increase immunity. It helps you fight most diseases. According to recent research done in India, it was found that a raw mango weighing around 300 grams can provide as much Vitamin C as 35 apples, 9 lemons, 3 oranges or 1 pineapple weighing 1 Kg.

Good for your eyes: 100 grams of mango provides you with 25 to 35% of daily requirement of Vitamin A. Vitamin A is important for good eyesight, as it prevents night blindness and most kinds of eye problems like itchy eyes, dry eyes and refractive errors. It is also known to reduce the risk of cataract formation.

Anti-aging food: The combination of Vitamin C and Vitamin A in mangoes makes it one of the best antioxidant and anti-aging fruits.

Cancer prevention: Mangoes contain anti-oxidant compounds like quercetin, astragalin, fisetin, isoquercitrin, galic acid and methylgellatin. These antioxidant compounds have been found to protect your body against colon, breast, leukemia and prostate cancers. Vitamin A in mangoes helps maintain healthy mucus membranes. Mango which is rich in carotenes also helps prevent cancer of the lung and oral cavities.

Increases brain power: The Vitamin C present in mangoes helps in the production of serotonin, a neurotransmitter that enables your brain to function at optimal levels. Serotonin also helps prevent mood disorders. Mangoes have abundant quantities of Vitamin B6, which is vital for improving and maintaining brain functions. Glutamine acid, which is present in good quantities in mangoes, is a good memory booster.

Mango Benefits - Diabetes Control

Increases the production of hemoglobin: Vitamin C found in mangoes helps to increase iron absorption. Green mangoes contain higher levels of Vitamin C, and help increase the elasticity of blood vessels and aid in the formation of new blood cells. They have been widely used in the treatment of TB, anemia, cholera and dysentery in India. The vitamin A in mangoes promotes wound healing and strengthens blood vessels. It also helps regulate protein synthesis and promotes new cell growth.

Diabetes control: Vitamin C, along with the pectin that is found in the fruit helps lower serum cholesterol levels. Mango leaves have long been known to normalize insulin levels in the blood. In traditional Indian medicine, the leaves are boiled in water and allowed to soak through the night and this tea is consumed in the morning on an empty stomach. This helps to control diabetes. Mango fruit also has a low glycemic index (41 to 60) and does not spike the blood sugar levels if eaten in moderation.

Source

Health Benefits of Mango

Improves Digestion: The digestive enzymes present in mangoes aid and improve the digestion. Mango also helps to control the acidity levels in your body. The bioactive compounds like esters, terpenes and aldehydes have been known to increase appetite and improve digestion.

Aids Muscle Formation: Glutamine acid which is present mangoes helps build muscles. This chemical is often administered to help patients heal faster, to boost their immune system, and to help them handle stress. At 100 calories per serving, consuming mangoes is a good way to gain weight. People trying to gain weight could benefit from a regular diet of 150 gms of mangoes or a huge glass of mango milk shake.

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Mangoes are native to this region

Mango Nutrition for Love and Beauty

Increases your libido: Vitamin E present in mangoes have made it famous for being a great aphrodisiac. Vitamin E in mangoes helps regulate steroid hormones in the body and have been known to increase your sex drive.
Treatment in heat strokes: Traditionally raw mango is finely diced and boiled with a little brown sugar. This solution is given to a person suffering from heat strokes. It helps to bring back the electrolyte balance in the body and help rehydrate the body.
Smooth and beautiful skin: The huge amount of Vitamin A and C in mangoes helps to produce collagen, which is important for smooth, beautiful, clear skin. If you have been worried about wrinkles on your skin, get more mangoes into your diet now. For people with acne, including mangoes in your diet provides many benefits.
Applying the mango pulp on your skin for about 10 minutes before washing it off, helps in clearing clogged pores, and plays an active role in preventing acne and pimples.
The Vitamin C in mangoes helps in the synthesis of collagen and bone formation. Studies on mice have shown that mangoes play a great role in reducing the risk of osteoporosis and increasing bone density.

Mango leaves have been believed to have anti-inflammatory, diuretic and cardio tonic properties. The mango kernel is also said to contain over 8% protein. These health benefits listed here clearly make the mango one of the most healthy and nutritious fruits that are seasonally available.

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Comments 40 comments

teaches12345 profile image

teaches12345 4 years ago

I love mangos but I am going to have to eat them more often since the benefits you list are ones I would enjoy. I love the fresh taste of this fruit. I enjoy it alone and in salads. Voted up.


Janis Goad profile image

Janis Goad 4 years ago

I love mangoes too, but have to be careful not to let the juice from the skin drip on me, nor bite the fruit close to the skin. I get an allergic reaction, which I understand is quite common.


Cyndi10 profile image

Cyndi10 4 years ago from Georgia

Hi Sofs, Great information about mangos. I love them even though I find them very messy. Thank you for the video on how to cut them. Voted up.


Natashalh profile image

Natashalh 4 years ago from Hawaii

Mangos are so delicious! It's great to know something tasty is good for you, too.


mwilliams66 profile image

mwilliams66 4 years ago from Left Coast, USA

Hi Sofs, top notch hub on mangos. They are quite commonly found in our home. My children love them. Though we have always eaten them, we have not used them much in cooking. Perhaps it's time to try a mango chutney.


always exploring profile image

always exploring 4 years ago from Southern Illinois

I love Mangos in a salad. I was unaware of the many health benefits. Thank you for the excellent Info..


shara63 profile image

shara63 4 years ago from Delhi

nice, very informative hub...i love mangoes in all its forms & since you have told the benefits i'm going to eat it even more!


sofs profile image

sofs 4 years ago Author

Teaches12345, enjoy the mangoes and keep away a whole lot of health issues. Mangoes haven't been plentiful this year, but it is still worth the money for the kind of health benefits you get. I would rather eat my way to health than pay the doctor's bill. Thanks for the visit and the comment. I appreciate this very much! God Bless!


sofs profile image

sofs 4 years ago Author

Janis, True the sap of the mango is very acidic and could be allergic.. But the fruit is worth the trouble, isn't it?

Thanks for stopping by to comment. Have a great day!


sofs profile image

sofs 4 years ago Author

Cyndi10, Mangoes are tasty and healthy! Thanks for those kind words. I appreciate you stopping by to leave a comment. Have a lovely day.


sofs profile image

sofs 4 years ago Author

Natashalh, Yum, isn't that great news? Thanks for stopping by. Have a lovely day.


sofs profile image

sofs 4 years ago Author

mwilliams66, Mango chutney and pickle in oil is awesome... can perk up any simple meal... try it soon. Have fun. God Bless!


sofs profile image

sofs 4 years ago Author

Ruby, Now that you know the health benefits of mango, you need to eat your fill this season.. :) Take care and thanks for stopping by.


sofs profile image

sofs 4 years ago Author

shara63, Now that you know the health benefits of mangoes you need to get a few kgs of the best of this seasons Mangoes.. Alphonso's perhaps and enjoy them. I am pigging it out here! Thanks for stopping by to leave a comment. I appreciate this very much!


angela_michelle profile image

angela_michelle 4 years ago from United States

I've never really got into mangos. I think maybe I should. I didn't realize how good they were for you. I might try putting mango in my face to prevent acne. I've tried everything, and nothing works.


sofs profile image

sofs 4 years ago Author

angela_michelle, Papaya and mangoes have the enzymes to clear up acne... Try it for a few days... not more than ten minutes at a time.. a couple of times a day and it should clear up... The vitamin A and C give your skin a lovely glow! Try it...but eating mangoes help as well :)Thanks for dropping by.


sgbrown profile image

sgbrown 4 years ago from Southern Oklahoma

I love mangos! I am going to have to buy them more often now that I know just how good they are for me! Great information, voted up and useful! Have a great day! :)


nadelma profile image

nadelma 4 years ago from Bushkill, Pa

I always wanted to try a mango and now after reading this, I will definitely get one or two. Thanks for all the information about them.


Injured lamb profile image

Injured lamb 4 years ago

Thanks for covering so much information about mango, I love mango much too for its delicious taste...and now I have more "excuses" and "reasons" to eat more for its benefits that you have shared...appreciate much sofs...voted this up!


Movie Master profile image

Movie Master 4 years ago from United Kingdom

Hi sofs, I love mangoes they are my favourite fruit, I didn't realise they had so much going for them! I may try eating even more now!

Voted up, best wishes Lesley


sofs profile image

sofs 4 years ago Author

sgbrown, Great decision! I am sure that your body will thank you for it! I appreciate your visit and comment. Have a great day.


sofs profile image

sofs 4 years ago Author

nadelma, you have really missed something.. now go make up for it! You will enjoy the taste and the health benefits of eating Mangoes! Thank you and Have a pleasant day!


sofs profile image

sofs 4 years ago Author

Injured lamb, Now, they become reason to indulge not excuses anymore LOL :) Thanks for stopping by and leaving a comment. Enjoy a mango today!


sofs profile image

sofs 4 years ago Author

Lesley, Now that you know about the health benefits of mangoes.. go enjoy them even more... Thanks for stopping to leave a comment. Have a great day!


ken blair profile image

ken blair 4 years ago

I always go for a mango flavored shake or juice. I just love mango that's why it becomes my preference. Now that I am informed of its benefits, I'd all the more go for it!


sofs profile image

sofs 4 years ago Author

Ken Blair, Thanks for stopping by to read about the health benefits of the delicious Mango... wishing you good health and better days! God Bless!


TotalHealth profile image

TotalHealth 4 years ago from Hermosa Beach, CA

Thanks for sharing. Until now I never knew that "mango leaves have long been known to normalize insulin levels in the blood." That is useful information considering my cousin is diabetic. I will forward your hub along. :)


Denise Handlon profile image

Denise Handlon 4 years ago from North Carolina

Mangos are one of my favorite fruits. I remember I would buy 'mangos on a stick' from a vendor in California while I was doing laundry. It was just the right 'cool and refreshing' treat in the heat of the laundramat. Thanks for sharing such an informative hub. I loved the video and found it very helpful. I can now try these techniques on my next mango-can hardly wait!


sofs profile image

sofs 4 years ago Author

TotalHealth, mango leaves have been used in traditional medicine for years now. But, there are no studies to prove these findings. Yet, the mango fruit has been recommended as a great fruit for those with diabetes if consumed in moderation. Thanks for dropping by and I appreciate your interest. Have a lovely day.


sofs profile image

sofs 4 years ago Author

Wow! you been here too Denise, some energy you have my dear. Thanks for the read... I love mangoes too and just had one for my dessert :) Try it and let me know how your experiment goes. Thanks for all the support. God Bless!


Peggy W profile image

Peggy W 4 years ago from Houston, Texas

We love mangoes but did not know of all the many health benefits. With your excellent hub, I'll bet that mango sales will be increasing. I know that we will certainly be purchasing more of them! Voted useful and will share.


MickiS profile image

MickiS 4 years ago from San Francisco

Great Hub, sofs. I love mangoes. In the spring the little yellow "champagne" mangoes are in season, and I buy them by the dozen and eat them several times a week with my breakfast, but I never knew just how healthy they were. Great info.


moonlake profile image

moonlake 4 years ago from America

Love mangoes, I have to put them on my list for tomorrow. Good Hub Voted Up.


sofs profile image

sofs 4 years ago Author

Peggy W, Thank you for the comment and the share.. Aren't mangoes popular anyway? I could buy them by the truck loads... Yumm.... I appreciate this very much. Have an awesome day.


sofs profile image

sofs 4 years ago Author

MickiS Thanks for stopping by, I appreciate the comment.. Never heard of champagne mangoes though.. I bet it is smooth and delicious. Have a great day!


sofs profile image

sofs 4 years ago Author

moonlake, that is smart... get plenty of em.. mangoes.. Have your fill when they are in season... Thanks for stopping by.. Have a wonderful day.


ananceleste profile image

ananceleste 4 years ago from California

I LOVE mangoes!!! In Puerto Rico there everywhere, my grandmother had 3 trees. It takes me back. Over there you could find them on the side of the roads. We had two kinds of the fruit. Sometimes I would pig out on them to the point spoiling my dinner over. Great hub!


sofs profile image

sofs 4 years ago Author

Ananceleste, LOL we have mango trees here on the roadsides too ;) It is so much fun climbing those trees to get your fill.. I am with you on this...I pig out on em too :) lol Mangoes are just too tempting, but they are good too, that is the best part :) Have a lovely day.


unknown spy profile image

unknown spy 4 years ago from Neverland - where children never grow up.

Hi sofs! mangoes one of the best fruits here. i kinda love the green one..i love to dip it on spicy sauce.


sofs profile image

sofs 4 years ago Author

Unknown spy, the green, raw mangoes are packed with vitamin C and they are good for you :) Have fun... take care :)

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