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.
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)
250 kJ (60 kcal)
- Dietary fiber
Vitamin A equiv.
54 μg (7%)
640 μg (6%)
Thiamine (vit. B1)
0.03 mg (3%)
Riboflavin (vit. B2)
0.04 mg (3%)
Niacin (vit. B3)
0.67 mg (4%)
(B5) 0.2 mg (4%)
0.12 mg (9%)
Folate (vit. B9)
43 μg (11%)
36 mg (43%)
11 mg (1%))
0.16 mg (1%)
10 mg (3%)
14 mg (2%)
168 mg (4%)
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.
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.
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.