Mango: Health Benefits, Nutritional Value and Uses
Mango (Mangifera indica) is known as the “King of Fruits” in various regions worldwide.
It’s a drupe or stone fruit, so it has a huge seed in the center. It is indigenous to India and Southeast Asia, and it has been grown for over 4,000 years. There are hundreds of varieties, each with its own distinct flavor, shape, size, and color.
Mango is not only tasty, but it also has a high nutritional value. Here are ten advantages, as well as an explanation of its nutritional value and some recommendations on how to consume it.
For centuries, mangos have been an important crop in India. Today, these colorful, sweet fruits are a staple of Indian cuisine and are well-known across the world. Depending on the kind, they can weigh anywhere from a few ounces to more than five pounds.
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Health Benefits
The vitamins, minerals, and antioxidants included in mangos can provide considerable health benefits. Vitamin K, for example, promotes blood coagulation and protects against anemia. It also contributes significantly to bone strength. They are also high in vitamin C, which is necessary for the formation of blood vessels and good collagen, as well as for healing.
Mangos can also give other health advantages such as:
Reduced Cancer Risk
Mangos contain a lot of beta-carotene, which is the pigment that gives the fruit its yellow-orange color. Beta-carotene is one of the several antioxidants found in mangos. Antioxidants have been shown to fight free radicals, which can harm cells and potentially lead to cancer.
Heart Health
Mangos are also beneficial to your cardiovascular system. They are high in magnesium and potassium, both of which are associated with decreased blood pressure and a regular pulse. Furthermore, they contain a chemical known as mangiferin, which preliminary research suggests may be able to lower cardiac inflammation.
Digestive Health
Mangoes may help keep your digestive system in balance. They include amylase compounds and dietary fiber, which help in avoiding constipation. Amylase molecules can help with other meal digestion by breaking down difficult carbs. Meanwhile, the fiber in manggos may be more beneficial than equal fiber supplements in alleviating constipation.
Diabetes prevention
When compared to other fresh fruits, fresh mango has a comparatively high natural sugar content, with approximately 22 grams per cup.
You would believe that this is concerning for persons who have metabolic diseases like diabetes or who are attempting to reduce their sugar consumption.
However, there is no evidence that eating fresh manggo can cause diabetes.
Indeed, several studies have linked a larger diet of fresh fruit to a decreased overall risk of diabetes. There hasn’t been much investigation into the precise association between fresh mango and diabetes.
However, one research discovered that persons who had 10 grams of freeze-dried manggo every day for 12 weeks achieved considerable weight loss.
Eye Health
Mango has a lot of nutrients that are good for your eyes.
Two key minerals present in them are the antioxidants lutein and zeaxanthin.
These are concentrated in your eye’s retina, which converts light into information your brain can understand. These nutrients are concentrated in the macula, the retina’s center.
Within the retina, lutein and zeaxanthin act as natural sunblocks, absorbing excess light. They also appear to protect your eyes from harmful blue light. They are also abundant in vitamin A, which is good for your eyes.
Also Read: 5 Best food supplements.
Nutritional Value
Mangos are high in folate, which is required for normal cell division and DNA duplication. Physicians urge women planning to become pregnant to ingest at least 400 mcg of folate daily to avoid birth abnormalities.
Mangos are also an excellent source of:
Vitamin A
Vitamin C
Vitamin K
Potassium
Folate
Choline
Magnesium
One of the most astounding nutritional facts about fresh manggo is that 1 cup (165 grams) provides around 67% of the recommended intake for vitamin C. This water-soluble vitamin helps the immune system function, iron absorption, and cell formation and repair.
One cup (165 grams) of fresh mango gives:
Calories: 99
Protein: 1.4 grams
Fat: 0.6 grams
Sugar: 22.5 grams
Carbs: 24.7 grams
Fiber: 2.6 grams
Vitamin A: 10% of the Daily Value
Vitamin B6: 12% of the Daily Value
Vitamin C: 67% of the Daily Value
Vitamin E: 10% of the Daily Value
Vitamin K: 6% of the Daily Value
Copper: 20% of the Daily Value
Folate: 18% of the Daily Value
Potassium: 6% of the Daily Value
Riboflavin: 5% of the Daily Value
Magnesium: 4% of the Daily Value
Low in calories
One cup (165 grams) of fresh manggo contains less than 100 calories and has a very low-calorie density, which implies it contains few calories for the amount of food it contains.
In reality, the bulk of fresh fruits and vegetables are low in calories. According to one study, eating fresh fruit at the start of a meal, such as manggo, may help you prevent overeating later in the meal.
How to Eat a Mango
Mango is available all year at grocery stores, health food stores, and even farmers’ markets. This delicious fruit is sweet with a dash of tartness. When cutting, keep an eye out for the huge, flat seed in the center, which can quickly unsharp the blades.
Skin should not be eaten. If you have sensitive skin, peel the mango while holding it still with gloves or a cloth to avoid direct contact. When the manggo is ready to eat, the flesh should be supple and vivid orange-yellow. It can be eaten fresh, grilled, or frozen for a sweet treat.
Uses
Mango is a delicious complement to any meal, whether you eat it for the flavor or the health advantages. Here are some ways to incorporate manggo into your diet:
Blend it into a smoothie.
Prepare chutney
As part of a barbeque, grill mango.
sorbet is a good option.
Combine fish with mango.
Mangoes may be used to produce jam.
Manggo cubes can be frozen and used in drinks.
