During the summer months, mangoes are one of the most popular fruits in India. They grow on tall, evergreen trees and are aromatic, succulent fruits that taste great and provide a wide range of nutritional benefits. This tropical fruit offers more than juicy, flavorful, and good looks – they’re also delicious and good for your health. Mangos contain tons of vitamins, minerals, and antioxidants, and they’re low in fat, making them a healthy source of carbohydrates.
Nutritional Facts
A cup of 100 gm mango serves the following nutritional value.
- Energy             230kcal
- Protein 9g
- Fat                  2g
- Carbohydrates       6g
- Fiber 5g
- Vitamin C 26ug
- Vitamin E 3ug
- Beta carotene 1433ug
- Beta carotene eq 2195ug
- Potassium 197mg
- Calcium 7mg
- Retinol 366ug
- Alpha Carotene 9ug
- Water 1g
Health Benefits of Mango
In addition to being a good source of fiber, vitamin B6, and vitamin A, and possibly a good source of sodium, mangoes are probably low in saturated fat, cholesterol, and sodium. Potassium, magnesium, and copper are abundant in the fruit, and they may contain some of the best amounts of quercetin, beta-carotene, and astragalin.
Let’s see the health benefits of mango-
- Immunity Booster
The vitamin A and C present in mangoes, as well as the carotenes, protect your body from many diseases. Mangoes enhance your immune system and help you avoid many illnesses. Vitamin C functions as an antioxidant, which makes the body more resistant to infections, as well as helps the absorption of iron, and promotes wound healing. Besides preventing common colds and flu, mangoes help us stay healthy by boosting our immunity. It is also a rich source of vitamin E, which is beneficial for the skin.
- Healthy Digestion
Mangoes are rich in fiber, which promotes regular bowel movements and keeps the digestive system healthy. Mangoes also contain enzymes that assist with breaking down proteins and digesting fiber which keeps the digestive tract in top shape. The mango contains a group of digestive enzymes known as amylases, which your body uses to break down complex carbohydrates into simple sugars, making it easier to absorb sugars and improving the state of your digestive system.
As the anti-inflammatory properties of mangos help reduce inflammation in your gut and encourage the growth of beneficial gut bacteria, you’ll be able to resolve digestive problems.
- Healthy Hair and Skin
As a high source of vitamin C and vitamin E, Mongo contributes greatly towards the health of our skin by keeping it hydrated and smooth. Vitamin C is also present in Mongo to limit the impact of free radicals on our skin.
Mongo consumption on a regular basis has been proven to increase our body’s blood circulation, thereby improving our hair growth and supplying our scalp with proper nutrition and oxygen. In addition to fatty acids, vitamins, and minerals, Mongo contributes to healthy, shiny hair and skin.
- Healthy EyeSight
Mangoes contain lutein and zeaxanthin, both carotenoids that protect the retina from light, including ultraviolet light. The orange flesh offers a clue as to the richness in carotenoids they contain to support eye health. Beta-carotene, a powerful antioxidant, boosts the body’s antioxidant defenses and even helps prevent age-related macular degeneration. Mangoes are especially rich in beta-carotene, which is required to produce vitamin A. With one cup of mango a day, you can satisfy your daily vitamin A requirement. Vitamin A protects your corneal surface and improves your sight, making it beneficial to those with cataracts.
- Improve Brain Functionality
In mangoes, glutamic acid, a type of amino acid, is highly concentrated, which acts as a transmitter of information from cells to receptors throughout the body. Scientists say that mangoes contain the antioxidant mangiferin, which protects your brain’s blood vessels and helps to protect your neurons as well. Some neurological disorders may even be prevented and treated with mangiferin. When consumed along with other foods containing vitamin B6, mangoes may enhance brain health. Deficiencies of vitamin B6, It has been shown that deficiencies in vitamin B6 may contribute to cure depression.
- Healthy Heart
The American Society for Nutrition found that post-menopausal women could reduce systolic blood pressure if they consumed two cups of mangos a day. Because mangoes contain polyphenols, bioactive compounds that support your cardiovascular system, they are known to be heart-healthy. Minerals in mangoes serve as an antioxidant, anti-inflammatory, and anti-infection compounds. In addition to lowering blood pressure, magnesium can reduce stress levels. Potassium also contributes to lowering blood pressure by counteracting sodium’s effect.
- Cancer Fighter
According to research, fruits and vegetables high in carotenoid pigments, such as mangoes, can help lower the risk of colon cancer, right up arrow additionally; mangoes contain micronutrients that may shrink breast cancer cells. A mangiferin compound in mangoes has anti-cancer properties. But the compound isn’t so powerful that it can cure or prevent cancer, but researchers are looking into ways to use it to combat the disease.
Final Words
Among all fruits, mango is one of the most nutritious varieties. It provides considerable health benefits for people who are looking to boost their health. If you want to improve your health, Mango is definitely something you should include in your diet. It’s a great idea to grab a mango as a snack pre-bedtime because mangoes are packed with essential nutrients for keeping your body healthy and strong.
It’s relatively rare for people to experience allergies after eating mangoes, so you should consider having a skin test before eating them. If you want to read these types of vegan-related articles and news please visit our website TheVeganKart.
