Mangos, a bright and colorful fruit, have been an important crop in India for millennia. Now, these tasty fruits can be found in grocery stores all year long. Depending on the variety, mangos may weigh anywhere from a few ounces to several pounds. Mangos provide plenty of vitamins and minerals and even have some surprising health benefits.
Mangos are sweet, succulent, and delicious, but they contain a surprising amount of nutrition. This tropical fruit can be eaten in four different stages: when it is green, pale-yellow, bright-orange, or anywhere in between.
Benefits of Eating Mango
A perfect addition to your lunch, MANGO is a convenient source of antioxidants, vitamins, and minerals. Taste the difference a ripe mango can bring to your diet with the health benefits of Mango. This juicy piece of fruit contains beneficial properties that can slow the aging process, improve heart health, and reduce pain and swelling in the body.
They help prevent anemia and iron deficiency and promote bone growth. They also contain a powerful dose of Vitamin C – good for your collagen and even for healthy skin, as well as helping your blood vessels.
1. Mango fruit nutrition
Many people love mango — not only because it is delicious but also because it is very nutritious.
One cup (165 grams) of fresh mango provides:
Fat: 0.6 grams
Fiber: 2.6 grams
Carbs: 24.7 grams
Sugar: 22.5 grams
Protein: 1.4 grams
Niacin: 7% of the DV
Folate: 18% of the DV
Copper: 20% of the DV
Thiamine: 4% of the DV
Vitamin K: 6% of the DV
Riboflavin: 5% of the DV
Potassium: 6% of the DV
Vitamin E: 10% of the DV
Vitamin A: 10% of the DV
Vitamin B6: 12% of the DV
Magnesium: 4% of the DV
Vitamin C: 67% of the Daily Value (DV)
One of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. Mango is a tropical fruit with sweet, juicy flesh that is popular in many parts of the world. It contains a lot of vitamin C, which boosts your immune system, helps you absorb iron, and promotes cell growth and repair.
Water-soluble vitamin C, copper, and folate help fuel your body with their antioxidant activity, while fiber keeps your digestion system running smoothly, so a mango-based smoothie will keep you feeling your best every day.
2. Mango with low in calories
If you are looking for a sweet treat that will not ruin your diet, fresh mango is a good choice for you. One cup (165 grams) of fresh mango contains less than 100 calories, and has a low-calorie density, meaning there are few calories for the volume of food it provides. In fact, most fresh fruits and vegetables tend to have low-calorie densities.
One way to enjoy a serving of this delicious fruit is to dehydrate it. Since the drying process removes a significant amount of water from the interior of the mango, it shrinks the size and water content of the fruit and significantly reduces its calorie density. Just 1 cup (160 grams) of dried mango contains 510 calories, 106 grams of sugar, and a higher calorie density.
3. Prevent diabetes with mango
Fresh mango is high in natural sugars and may contain over 22 grams per cup (165 grams). Though it is high in natural sugar, fresh mango is not necessarily bad for you. The fiber and vitamins in mango may help improve insulin sensitivity, making you less likely to develop diabetes or metabolic syndrome, which is a cluster of conditions linked to the development of type 2 diabetes. With a unique combination of vitamins, minerals protein, and fiber, mango is a one-of-a-kind fruit. Being high in vitamin C and carotenoids, fresh mango can help your body by supporting immune function, promoting healthy vision, and helping to keep your skin fresh. For your heart health, fresh mango can promote good circulation and reduce the risk of heart disease.
While mango is certainly high in sugar, most of the sugar it contains is naturally occurring and provides health benefits, such as lowering your risk for diabetes. While we cannot say for sure that eating mango will prevent diabetes or reduce your blood glucose levels, there is no denying that it has antioxidant, anti-inflammatory, and antibacterial properties that may make it worth a try in the fight against this serious disease.
4. Mango is High in healthy plant compounds
Mango is a delicious source of many healthy plant compounds. These include Mangiferin, Catechins, Anthocyanins, Gallic acid, Kaempferol, Rhamnetin, Benzoic acid produced by Mangiferium indium. It acts as a good antioxidant providing cure for several types of cancer. Supplements of mango extracts are used to prevent and treat common ailments like asthma and rheumatism. It is also used to dissolve gallstones and to protect against heart disease.
While mangos are widely popular for their delicious taste, polyphenols – a type of antioxidant plant compound – give this fruit its health-protective reputation. Mangiferin is found in all parts of the mango, including the skin and pit. You may also hear it referred to as Malgcin or a “super antioxidant” since it is especially powerful.
5. Mango Contains immune-boosting nutrients
Mangoes also contain a variety of immune-boosting nutrients. Vitamin C and beta-carotene are two antioxidants that may help protect your body from free radicals. Both are key nutrients for a healthy immune system. Mangoes can be eaten fresh, used in juices, or made into desserts or chutneys. They are delicious and versatile, making this sweet treat worth adding to your diet.
Mangos are one of the best tropical fruits for your health. Mango contains many nutrients that may support your immune system function and healthy skin. Plus, one cup of mango provides nearly 75% of the daily value for vitamin C, which can help your body produce disease-fighting white blood cells more effectively. Mangos also contain copper, folate, vitamin E, and several B vitamins.
6. Supports your heart health with mango
We hear about heart health all the time, but what does that really mean? Mango is linked to lowering cholesterol and inflammation in your blood vessels. Mangiferin—a compound found in mangos—may also help prevent cell damage to your blood vessels while reducing oxidative stress, keeping them healthy and strong. This is another way that mango can support heart health.
With potassium and magnesium, mango can help maintain normal blood pressure levels. Mango also contains mangiferin, a natural antioxidant that may act as an anti-inflammatory agent and protect against oxidative stress. Eating whole fruits rich in fiber and nutrients like mango may provide your body with the fuel it requires to maintain good health, including normal blood pressure levels.
7. Mango may improve your digestive health
Gas and bloating are common digestive health complaints, but adding fiber-rich foods, such as mangoes, to your diet can have a positive effect on your digestion. Amylases are digestive enzymes specifically designed to break down carbs so that your body can absorb them. Mango contains amylases, which help break down complex carbs into sugars such as glucose and maltose, which are easy for your body to use in energy production.
The health benefits of mangoes include their ability to boost your immune system and help prevent certain diseases like cancer, heart disease, and diabetes. Since it contains plenty of Vitamin C and antioxidants, eating mangoes may improve the health of your immune system. In addition, mango contains soluble fiber that can reduce the risk of Type 2 diabetes, heart disease, and even some cancers.
8. Support eye health with mango
Mangos may help maintain vision health because they are packed with antioxidants like lutein and zeaxanthin. These natural pigments are concentrated in the macula — the center of your eyes, where light bulbs convert images into electrical signals your brain can process. A diet high in antioxidant-rich foods may play a role in reducing your risk of age-related macular degeneration.
Simply put, mangos are good for your eyes. They are a good source of vitamin A, which supports eye health. Not only do mangos contain vitamin A, but they are also rich in carotenoids like lutein and zeaxanthin. These compounds can absorb blue light (like carotene, from which they get their name), which may help prevent damage to the retina. Mangoes also contain vitamin C, another antioxidant that may help protect your eyes from free radicals and eye disease.
9. Mango help to lower your risk of certain cancers
Mango has been known to help lower your risk of certain cancers, including breast and colon. Mangiferin, a powerful antioxidant found in mango, maybe the magic ingredient protecting you from these two aggressive cancers. The mangiferin in our mangos is able to not only slow down growth or kill cancer cells outright but can also protect and optimize the function of healthy cells.
Mango may help lower your risk of certain cancers. The fiber in mango extract has been found to reduce blood levels of glucose, helping to prevent damage to blood vessels and reduce the risk of cardiovascular disease. Animal studies show that mango polyphenols may have the potential to fight cancer, but there’s not enough evidence from human studies to know for sure.
10. Add mango to your diet
Mango is delicious, versatile, and easy to add to your diet. However, it has tough skin and a large pit that might make you think twice about enjoying it.
Mango’s sweet and succulent flesh is the perfect way to add variety to your routine. The mango skin is packed with fiber, vitamin C, and beta-carotene. And when you cut a mango, the flesh separates from the pit cleanly, so there is nothing to rinse off before eating.
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