As summer is here, the markets can be seen flourishing with seasonal fruits.
The energy value per 100 g (3.5 oz) serving of the common mango is 250 kJ (60 kcal), and that of the apple mango is slightly higher (330 kJ (79 kcal) per 100 g). Fresh mango contains a variety of nutrients (right table), but only vitamin C and folate are in significant amounts of the Daily Value as 44% and 11%, respectively
Health Benefits of Mango
- Lowers Cholesterol
- Controls diabetes
- Helps in digestion
- Prevents Cancer
- Strengthens the immune system
- Keeps eyes healthy
- Improves the skin
- Maintains alkalinity in the body
- Helps to Lose weight
1. Lowers Cholesterol:
Besides having zero or no cholesterol, mango has high levels of dietary fibre, pectin as well as Vitamin C.
The pectin decreases the serum cholesterol levels.
Also, mangoes have a compound mangi-ferrin that is responsible for increasing the good cholesterol, High Density Lipoprotein.
2. Helps in Diabetes:
Studies show that the presence of fiber and mangiferin can lower the blood glucose level.
Also, the mango peels have ant diabetic properties.
3. Helps in Digestion:
Again the fibre factor plays a crucial role here. The high-fiber content can reduce the chance of gastrointestinal disorders.
Again the presence of soluble fibers in mangoes make the metabolism of lipids more efficient.
This can make bowel movements smoother. Fibre is also known to better the gastrointestinal tract environment.
4. Prevents Cancer:
It has been found that mangoes are rich in antioxidants which can act as an anticancer agent.
Moreover, the mango polyphenol(natural plant substances) extracts were tested in vitro on colon, breast, lung, leukaemia and prostate cancers.
It was found that mango was more effective on the most common colon and breast cancers. Although there were impacts on lung, leukaemia and prostate cancers too.
5. Strengthens the Immune System:
Mango contains about 25 kinds of carotenoids, Vitamin C and Vitamin A. Also, there are many potent antioxidants in mangoes like phenolic acids and catechins.
All these provide the body strength to fight against infections as well as many diseases like heart problems as well as cancer. This is how it boosts the immune system.
6. Keeps the Eyes Healthy:
Vitamin A is an important factor in promoting good eyesight, preventing night blindness as well as prevents drying up eye issues. And Mangoes are rich in vitamin A, which make them ideal for promoting eye health.
7. Improves Skin and Hair:
Vitamin A, which is an important nutrient content of Mangoes, is very necessary for serum production. This serum moisturises hair and keeps them smooth.
Vitamin A also promotes the growth of hair and skin tissues. It is also found that Mangoes, either eaten or applied as masks, can clear skin by eliminating pimples and clearing out clogged pores.
8. Maintains Alkalinity in the Body:
Mangoes consists of malic acid and tartaric acid. These help mangoes maintain an alkaline nature in the whole body.
9. Helps in Weight Loss:
It has been found that the mango peel that we end up throwing away actually contains certain phytochemicals which are responsible for busting fat.
Besides that, the mango itself has many factors that aid in weight loss.
There are a few side effects of mango. Let me just give you heads up for those:
Diarrhoea: We all know how it becomes difficult to stop at one mango. But overeating mangoes causes diarrhoea.
Diabetes: Again due to its high sugar content, overeating mangoes may ring bells for people with diabetes. It will further increase the blood sugar level.
Allergies: Some people might be susceptible to certain allergies like watery eyes, runny nose, problems with breathing etc.
Weight gain: Although we have mentioned how mangoes can be good for weight loss, excessive eating can reverse the effects and make you gain more weight. Its high sugar is the primary reason here.
