A mango is a delicious, fleshy fruit that grows on a flowering tree. Mangoes are native to India although the popularity of the fruit has led to widespread cultivation in several tropical areas around the world. They are particularly well liked in India, Pakistan and the Philippines where they have been given national food status. Besides being one of the most exotic fruits on the planet, the mango also has an excellent nutritional profile to offer as well. That nutritional profile and the health benefits offered by the mango fruit are discussed below.
Nutritional value – Mangoes are often considered A grade foods as they provide excellent nutrition without high calorie, fat and sodium content. A cup of mango fruit, about 165 grams worth, provides just about 100 calories, 25% of the daily value of vitamin A, 75% of the daily value of vitamin C and an impressive 3 grams of fiber. Mangoes are also rich in vitamin B6 as well.
Cancer prevention – Mangoes have a very diverse antioxidant profile that include potent antioxidants such as gallic acid, quercetin, astragalin, fisetin and methylgallat, all antioxidants that can fight against common types of cancer such as prostate, colon, breast and leukemia cancers.
Reduced cholesterol levels – Mangoes contain three elements that can reduce the bad cholesterol levels or LDL cholesterol levels in the body. These three elements are fiber, vitamin C and an element called pectin. Reduced LDL cholesterol levels or low density lipoprotein cholesterol can dramatically improve heart health.
Great for the eyes – Like carrots, mangoes can be a great food to prevent a condition called evening blindness. Just one cup of mangoes provides the body with about 25% of the daily value of vitamin A, the vitamin responsible for promoting good eyesight. A regular intake of mangoes in a diet can also prevent other eye conditions like dryness of the eye, cataract formation and even common refractive errors.
Digestion aid – Like ground cherries, mangoes can be a great fruit to consume after a heavy meal, especially if the meal is rich in proteins, as mangoes contain enzymes that help the digestive system break down proteins more efficiently. Moreover, mangoes contain enzymes that soothe the general digestive system, helping prevent common digestive problems like acidity, piles and even constipation in some cases.
Helps regulate insulin levels – Mangoes can help optimize insulin levels in the body, thereby helping diabetic patients better manage their sugar levels through the day. Mangoes itself won’t cause any sugar spikes, despite having high sugar content, because the glycemic index of mangoes is only about 40. In other words, the sugars provided by a mango burn slowly, allowing blood sugar levels to remain stable.
Excellent source of iron – Mangoes have high levels of iron that can help anemic patients. They are also a great food for pregnant women, because of their high iron content. Moreover, mangoes are also very rich in vitamin C content that can help the digestive system better absorb iron from food that is consumed.
Memory booster – Studies have indicated that mangoes contain a memory boosting acid called glutamine acid, which also provides other nourishing benefits to cells in the brain, resulting in better concentration for example.
Immune system booster – As mentioned earlier, mangoes have very high levels of vitamin C that can boost immune system strength. Moreover, they also contain more than two dozen carotenoids that also bolster the body’s immune system, helping it fight against various bacterial and fungal infections.
Increased sex drive – Mangoes contain high levels of vitamin E, a vitamin that has been known to increase sex drive. Though an occasional consumption of mangoes cannot significantly alter sex drive in a person, a consistent intake of mangoes, in moderation, over a period of at least a few weeks can significantly improve sex drive.
Great for the skin – Many home remedies to treat pimples and acne problems will call for the use of mango pulp. The vitamin A and vitamin C in mangoes help nourish the skin from the outside. Mangoes can also help the skin from the inside as well, by providing the same two nutrients through the body’s absorption system.
Though mangoes are excellent fruits with high nutritional value, one must understand that they have a rather high calorie count, when compared to other fruits. One cup a day, providing about 100 calories, is a very manageable dosage although additional cups might easily provide excess calories.
Health Benefits
Nutritional value – Mangoes are often considered A grade foods as they provide excellent nutrition without high calorie, fat and sodium content. A cup of mango fruit, about 165 grams worth, provides just about 100 calories, 25% of the daily value of vitamin A, 75% of the daily value of vitamin C and an impressive 3 grams of fiber. Mangoes are also rich in vitamin B6 as well.
Cancer prevention – Mangoes have a very diverse antioxidant profile that include potent antioxidants such as gallic acid, quercetin, astragalin, fisetin and methylgallat, all antioxidants that can fight against common types of cancer such as prostate, colon, breast and leukemia cancers.
Reduced cholesterol levels – Mangoes contain three elements that can reduce the bad cholesterol levels or LDL cholesterol levels in the body. These three elements are fiber, vitamin C and an element called pectin. Reduced LDL cholesterol levels or low density lipoprotein cholesterol can dramatically improve heart health.
Great for the eyes – Like carrots, mangoes can be a great food to prevent a condition called evening blindness. Just one cup of mangoes provides the body with about 25% of the daily value of vitamin A, the vitamin responsible for promoting good eyesight. A regular intake of mangoes in a diet can also prevent other eye conditions like dryness of the eye, cataract formation and even common refractive errors.
Digestion aid – Like ground cherries, mangoes can be a great fruit to consume after a heavy meal, especially if the meal is rich in proteins, as mangoes contain enzymes that help the digestive system break down proteins more efficiently. Moreover, mangoes contain enzymes that soothe the general digestive system, helping prevent common digestive problems like acidity, piles and even constipation in some cases.
Helps regulate insulin levels – Mangoes can help optimize insulin levels in the body, thereby helping diabetic patients better manage their sugar levels through the day. Mangoes itself won’t cause any sugar spikes, despite having high sugar content, because the glycemic index of mangoes is only about 40. In other words, the sugars provided by a mango burn slowly, allowing blood sugar levels to remain stable.
Excellent source of iron – Mangoes have high levels of iron that can help anemic patients. They are also a great food for pregnant women, because of their high iron content. Moreover, mangoes are also very rich in vitamin C content that can help the digestive system better absorb iron from food that is consumed.
Memory booster – Studies have indicated that mangoes contain a memory boosting acid called glutamine acid, which also provides other nourishing benefits to cells in the brain, resulting in better concentration for example.
Immune system booster – As mentioned earlier, mangoes have very high levels of vitamin C that can boost immune system strength. Moreover, they also contain more than two dozen carotenoids that also bolster the body’s immune system, helping it fight against various bacterial and fungal infections.
Increased sex drive – Mangoes contain high levels of vitamin E, a vitamin that has been known to increase sex drive. Though an occasional consumption of mangoes cannot significantly alter sex drive in a person, a consistent intake of mangoes, in moderation, over a period of at least a few weeks can significantly improve sex drive.
Great for the skin – Many home remedies to treat pimples and acne problems will call for the use of mango pulp. The vitamin A and vitamin C in mangoes help nourish the skin from the outside. Mangoes can also help the skin from the inside as well, by providing the same two nutrients through the body’s absorption system.
Conclusion
Though mangoes are excellent fruits with high nutritional value, one must understand that they have a rather high calorie count, when compared to other fruits. One cup a day, providing about 100 calories, is a very manageable dosage although additional cups might easily provide excess calories.
