Mango is one of the most famous fruit among us and is loved by everyone. Mango is known as the “king of fruits”, there are several health benefits of mango. Mango is very delicious, pulpy and sweet. You can’t refuse it to eat. There are tons of mango available across the world which is different in size, colour, taste, and shape.
Generally, Mangoes originated over 4,000 years ago in India and spread throughout the world. Mostly, it is found in the summer season in India. In the summer season, there are a variety of mangoes that grow throughout India. Mango is available from April to July.
However, Mangoes are loaded with many important nutrients including antioxidants, vitamins, minerals, protein, calories, carbs, dietary fibre, and sugar along with many mango benefits. There are benefits of eating mangoes such as boosting immunity and metabolism, improving heart health, supporting eye health, controlling blood pressure, and also reduce the risk of cancer.
Nutrients in Mango Fruit
As I have already discussed the above Mango nutrition, here you’ll know about mango nutrients and their nutritional value in detail. The given values are in 100g, out of this, it gives the below values approximately.
- Calories: 60
- Total Fat: 0.4 g
- Carbs: 15 g
- Dietary Fiber: 1.6 g
- Sugar: 14 g
- Protein: 0.8 g
- Sodium: 1 mg
- Potassium: 168 mg
- Vitamin A: 1082 IU
- Vitamin C: 36.5 mg
These are the following nutrients in mango that are good for your health. One of the best therapy to keep yourself fresh in the hot season and you can easily beat the heat.
What are the Health Benefits of a Mango?
There are 10 health benefits of mango you should know about before eating mangoes. Mango benefits including
- Mango benefits for skin
- Mango for weight loss
- Mango benefits for men
- Boost immunity and metabolism
- Improve heart health
- Support eye health
- Control blood pressure
- Lower risk of cancer
- Helps in regulating diabetes
- Fight oxidative stress
Here, you will get the mango fruits benefits in detail. I bet most of us love eating mango because of juicy and tasty. When you start eating mangoes you will notice many changes inside you, which makes it one of the popular fruits among people.
Mango Benefits for Skin
Mango is a superfood loaded with many healthy nutrients like – Vitamin C which is good for your skin. The antioxidants present in Vitamin C might help fight against the damage caused by UV rays. A high Vitamin C diet may help you in reducing wrinkles because of the anti-ageing properties present in it. A diet like – mango may help you with that.
Having enough Vitamin C can help in improving skin health and also prevent premature ageing. Vitamin C encourages new collagen to grow and also helps in maintaining the collagen by preserving protein present in the skin from damage. As your body slows down collagen production when you get older. Therefore, vitamins in mango may keep your skin glowing and look younger.
Mango for Weight Loss
Mango is a good source of fibre that have low calories and fats which may help in weight management. As mango boosts metabolic process that improves digestion. It contains enzymes like – amylases that break down large food molecules into smaller ones. In this way, your body absorbs them quickly and easily. This lead to preventing the storage of unwanted fats in your body.
If you want to burn some fat then start eating raw mango is one of your good choices for weight loss. Raw mango keeps you fuller the whole day and boosts metabolism, which helps in burning fat.
It is consuming high-fibre foods like – mango that improves bowel movement and better digestive health. But, eating mango in moderate quantity is recommended to get more out of it in terms of weight loss.
Mango Benefits for Men
Mango is also a good source of minerals like magnesium, potassium and manganese that improve sexual health in men. These minerals might be the best choice of mango benefits for men. Manganese is a vital nutrient that enhances sex drive.
Moreover, mango leaves can also make your sex life healthy, a polyphenol found in mango leaves is also linked with healthy sex life. Mangoes contain many vitamins that increase sex drive in men. It increases virility in men. Virility is associated with vigour, health, and sturdiness.
Boost Immunity and Metabolism
Mango is a rich source of Vitamin C that boosts your immune system. The antioxidant found in mango plays an important role in the function of the immune system. Vitamins in Mango also fulfil the daily needs of vitamins A and C.
These Vitamins can help your body to produce white blood cells that defend you against disease. Mango has also copper, folate, multivitamins like A, C, E, B and more that help boost immunity and fight against any kind of infection.
As Mangos contain a high amount of fibre that is good for the digestive system and very effective in relieving constipation and reducing intestinal inflammation. It contains enzymes and water that break down large food molecules into smaller ones.
This enzyme can easily dissolve other foods and break starches into single units of glucose, fructose, or galactose, which are absorbed into the bloodstream and transported for use as energy throughout the body. Your body is capable to digest food quickly and easily. It might help in stabilizing your digestive system.
Improve Heart Health
Mango contains important nutrients that improve your heart health. The antioxidant in Mangos is good for your heart that helps in regulating blood flow throughout the body. Nutrients like- magnesium and potassium can help in promoting lower blood pressure levels.
Having a good amount of fibre, potassium, and vitamins in mango help in the proper functioning of the arteries and also reduces the risk of heart disease. It also lowers cholesterol levels and protects your heart from inflammation and oxidative stress.
If you have high blood pressure and want to control it then start eating mangoes can help you with that. It increases potassium intake and reduces sodium consumption, which can reduce the risk of high blood pressure.
Support Eye Health
Mango is loaded with essential nutrients that support eye health. Mangoes are high in vitamin A which supports eye health. Vitamin A is also important for the proper functioning of the immune system which protects your eyes from any kind of infection. In this way, reduce the risk of eye diseases.
Mango contains vitamin A, lutein, and zeaxanthin which play a vital role in eye health. Consuming Vitamin A-rich food like – mango can improve visibility, and antioxidants Lutein and zeaxanthin can protect eyes from damage by UV rays and blue light. People who eat mangoes are getting enough Vitamin A that protects their eyes from nighttime blindness and even corneal scarring.
Control Blood Pressure
Mango contains dietary fibre, potassium, magnesium, and vitamins that control blood pressure. These micro-nutrients may help in promoting lower blood pressure levels and improve the functioning of the arteries that lead to controlling blood pressure as well.
People having high blood pressure can control it by eating mangoes. Consuming mango means that you’re getting more potassium and reducing sodium consumption. They can reduce the risk of high blood pressure.
However, Mango is rich in Vitamin C which is very essential for forming blood vessels and healthy collagen. Regular use of mangoes can keep your blood pressure levels stable.
Lower Risk of Cancer
Mangos are a good source of polyphenols and important nutrients that may reduce the risk of cancer. Nutrients have antioxidant and anti-inflammatory properties, that prevent damage from oxidative stress. The polyphenols present in mango can decrease breast cancer cells.
People who are suffering from cancer should start eating nutritious foods like – mango can help in the supply of vitamins, minerals, and antioxidants throughout the body to cure cancer cells quickly.
Mangoes are high in vitamin C and antioxidants that boost the immune system to fight against infection and can help in preventing cancer.
Mangiferin (An anticancer compound) present in mango helps in reducing inflammation and inhibits the growth of cancer cells and even reduces the size of cancerous tumours.
Helps in Regulating Diabetes
Mango contains all the essential micro-nutrients that can help in regulating diabetes. Mangoes contain natural sugar which makes them an ideal food for diabetic patients. Mango contains fibre, potassium, magnesium, and vitamins that control blood pressure.
They may help in promoting lower blood pressure levels and reduce the risk of high blood pressure.
Carbs are one of the major reasons to increase sugar levels in the bloodstream. Foods that are high in carbs can cause a higher sugar level. But, mangoes are low in carbs that help in the reduction of sugar in your blood naturally.
If you want to control your sugar levels then need to reduce your carbs intake. You have to consume a limited amount of low carbs foods like – mango.
Generally, diabetic patients have high blood sugar levels. Glucose comes from foods you eat daily, The cells of your body need glucose for energy. A hormone known as insulin helps glucose get into your cells. So, a mango might help control your blood sugar levels.
Fight Oxidative Stress
Mangoes contain essential healthy plant compounds like polyphenols that function as antioxidants inside your body. It protects your body against oxidative stress damage. Free radicals are highly reactive compounds that harm the body.
Antioxidants help the body to fight against free radical cell damage. Mangiferin may check free radical damage linked to cancers, diabetes, and other illnesses.
Ageing and age-related disease may develop from the effects of free radicals inside your body. Antioxidants like – polyphenols can defend against free radicals naturally when your body doesn’t support by itself with nutrients and lifestyle. However, consuming mangoes might be helpful in this scenario.
Therefore, starting to eat mangoes can be good for you in every aspect.
Mango is packed with several essential nutrients such as antioxidants, vitamins, minerals, protein, carbs, fibre and more. There are the top 10 health benefits of mango, which I have already discussed above.
Mango is very delicious, juicy and sweet. Mangoes have essential nutrients which are good for your health. The best way to keep yourself fresh in the summer season.
If you are suffering from any types of health issues mentioned above then try to start adding it to your diet plan whenever it is possible, especially in the summer season.