Mangos taste so good that people forget they are also healthy! Discover how the “king of fruits” can help you, plus learn fascinating trivia facts and a few mango cautions and concerns.
But before we look at it’s health benefits, one thing you must keep in mind is that, we are definitely not talking about ready made mango drinks here, we are talking about fresh mango fruits.
Mango Health benefits
Fights And Prevents Cancer:
Mangoes are full of anti-oxidants which prevent breast cancer, prostate cancer and colon cancer. It also helps prevent leukemia.
Improves Eye Sight:
It contains high dosage of Vitamin A or Retinol which helps protect eye sight.
High amount of Fibre and Vit C:
It contains high amount of fibre and Vitamin C which helps to eliminate the Low Dencity Lipoprotein thereby bringing cholesterol levels down.
Maintaining the Alkaline Balance of the Body:
This is an amazing fruit which helps to maintain the alkaline balance of the human body because it contains elements like malic acid, tartaric acid and also a very good amount of citric acid.
Increases Metabolic Rate:
Increases Metabolic Rate:
Like papayas, mangoes also help in improving digestion because it is very rich in fibres. Fibres help in good bowel movement and this inturn helps increase metabolic rate. Increased metabolic rate helps in cutting down excess stomach flab. So this is a good fruit for people on diet.
Mangoes contain 25 varieties of carotenoids and and they are enriched with a high amount of Vit C as well which helps maintain a healthy immune system.
Enriched with Anti-oxidants:
Mangoes are enriched with antioxidants and this helps in cell rejuvenation and cell repair.It helps detoxify skin from inside and also prevents occurrence of acne.
Mangoes are rich in folate or folic acid which helps in improving fertility. It is a form of Vitamin B and folic acid deficiency that can cause miscarriage in women.
Mangoes are so useful for the people who are suffering from acidity and its enzymes improve to ease indigestion trouble. The bio active components such as Esters, Terpenes and Aldehydes are present in mango aids to simple digestion.
Huge level of dissolved dietary fiber, pectin and vitamin C present in mangoes, which helps to lower serum cholesterol levels especially Low Density Lipoprotein (LDL) Cholesterol.
Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.
The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff)
Clears the Skin:
Can be used both internally and externally for the skin. Mangos clear clogged pores and eliminate pimples.
One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
Alkalizes the Whole Body:
The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body.
Helps in Diabetes:
Mango leaves help normalize insulin levels in the blood. The traditional home remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning. Mango fruit also have a relatively low glycemic index (41-60) so moderate quantities will not spike your sugar levels.
Mangos are a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (as from whole food) does help in this area.
Mangoes contain trace elements like copper, selenium, zinc and potassium which are essential for human well being. Absence of these trace minerals can cause a lot of health problems. So start including mangoes in your regular diet.
Mangoes are rich in Vitamin E, which helps increase and improve the sex drive in humans.
Mango fruit benefits also include reducing cholesterol and preventing diabetes. I know you would be surprised reading this, but it is true. Mangoes contain natural sugar, and each has nearly 31gms of sugar, but at the same time it is low on glycemic load, this means that it the blood sugar is not affected.
Mangoes are also known to prevent strokes as they control homocystiene levels in the blood, which otherwise is harmful to blood vessels that are known to cause CAD and stroke.
Mango Benefits for Skin
Besides being extremely pleasing to your taste buds, mango is amazing for your skin as it is a great source of antioxidants, particularly vitamin C, which keep your skin healthy and glowing. It is often used in various face masks and scrubs. Its various skin benefits are as follows:
Mangoes are great for your skin as they have the ability to reduce dark spots, blemishes and acne, thus imparting a natural glow to your skin. Vitamin A and Beta carotene in this fruit restore, rejuvenate and revive your skin with vigor as well as add shine to your skin.
Treatment of Blackheads:
This might appear a bit surprising but mangoes can be used to remove blackheads. For this purpose, prepare a scrub by mixing a teaspoon of mango pulp, half a teaspoon of milk or milk powder and honey. Rub it all over your face in circular motion. This will help in removing dead skin and blackheads, thus adding a glow to your face.
The antioxidants present in this fruit delay the onset of skin ageing and pigmentation. They also protect your skin against the harmful free radicals which can cause skin cancer. Vitamin C helps in curing pimples and acne. When applied directly, it smoothens out your skin and acts as a natural moisturizer.
Mangoes are packed with vitamin A which is a vital nutrient for maintaining a healthy skin and complexion as well as the integrity of mucous membranes. Mango skin is a great de-tanning agent. You can rub your face and hands with the skin of a ripe or raw mango and apply some milk cream on it. Wash off with cold water after 10 to 15 minutes. Doing this at least twice or thrice a week will reduce tanning drastically. Regular consumption of mangoes provides you with a fair and smooth skin.
Treatment of Dark Spots:
Mango skin is also beneficial in reducing dark spots. For this purpose, you can make a powder from the sun dried mango skin and mix it with a teaspoon of yoghurt. Using this as face pack will reduce dark spots, blemishes and add a golden glow to your complexion.
Treatment of Acne:
Raw mango juice is an excellent astringent that can remove acne. You can boil a slice of a baby mango or raw mango in water and use this water on your face as an acne remover.
To cleanse your skin, take a teaspoon of wheat flour and add mango pulp to it. This acts as a perfect cleanser by reaching your pores and cleaning them from deep within.
Papayas are not the only fruit that contain enzymes for breaking down protein. There are several fruits, including mangoes, which have this healthful quality. The fiber in mangos also helps digestion and elimination.
Remedy for Heat Stroke
Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm to the body. From an ayurvedic viewpoint, the reason people often get diuretic and exhausted when visiting equatorial climates is because the strong “sun energy” is burning up your body, particularly the muscles. The kidneys then become overloaded with the toxins from this process.
Boosts Immune system
The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong.
Facts and trivia:
According to some, more mangos are eaten fresh than any other fruit in the world.
Originated 4,000 plus years ago.
Biologically a close relative with other flowering plants like cashew and pistachio.
Originated in sub-Himalayan plains.
In India where they are most heavily grown and eaten, mangos are known as “safeda.”
There are over 1,000 different varieties of mangos.
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Nutrition by the Numbers
One cup (225 gms contain) contains the following. Percentages apply to daily value.
76 percent vitamin C (antioxidant and immune booster)
25 percent vitamin A (antioxidant and vision)
11 percent vitamin B6 plus other B vitamins (hormone production in brain and heart disease prevention)
9 percent healthy probiotic fiber
9 percent copper (copper is a co-factor for many vital enzymes plus production of red blood cells)
7 percent potassium (to balance out our high sodium intake)
4 percent magnesium
Mangoes are rich in vitamin E which helps our skin and also other skin diseases. In so many varieties of mango, there is about 2.3mg to 3mg of vitamin E per mango.
IMPROVES CONCENTRATION AND POWER-
Mangoes are so effective to children who are suffering with loss of concentration in studies as it has Glutamine acid which is so powerful to boost memory and have cells active.
FOR TREATING ACNE-
Mangoes help in cleaning the pores which produces acne. Cut mangoes into thin pieces and put it on your face at least for 10 to 15 min and take bath or wipe your face by using warm water.
HIGH IRON FOR WOMEN
Mangoes are highly rich in iron and the people who are suffering from anemia can have mangoes with their meals. Usually women after menopause become sick and they have to eat mangoes which are rich in iron. Even pregnant ladies can have mangoes as their body requires iron and calcium at that time. During pregnancy, having too much mangoes should be ignore.
PREVENTS CANCER AND HEART DISEASES-
In mangoes, there are huge amount of antioxidants. Daily by having mangoes fights against cancer and heart problems.
Tips for Usage (Eating/Cooking)
Eating: Being one of the most delicious fruits, mangoes are usually eaten raw. They have a delicate blend of peach, pineapple and apricot flavors, a perfect mixture of sweet and sour. Before proceeding to eat mangoes, you should check their ripeness. A mango is said to be ready to eat when you gently push your fingers onto it and they leave a slight dent on its skin. Mangoes can be eaten in various ways.
- Cutting the Mango: You can cut the mango into halves and thirds while leaving out the large pit. For this purpose, hold the peeled fruit and make vertical and horizontal cuts to create a chequered pattern. Using a knife, pull out the mango chunks from one half while grasping the other half of the mango. Place these chunks in a bowl.
- Cubed Mangoes: You can place the cubed mango in a bowl and eat them with a spoon. Mango cubes also make a fantastic addition to fruit salads. To prevent the mango juice from overpowering the flavour of the salad, drain the mango chunks before adding them. You can make delicious mango salads along with other fruits like papaya, apples, cantaloupe, pineapples, pears, sliced cherries and oranges. Add a pinch of cinnamon or lime juice for extra flavour.
- Desserts: Being naturally sweet, mangoes make a great addition to desserts. They can be blended with yoghurt to make a smoothie or mango cubes can be added to yoghurt. This luscious fresh fruit can be blended with non-fat sour cream and lemon curd and spooned into sweet brandy-snap baskets.
Cooking: Though mangoes are mostly eaten directly, they can also form part of several dishes. Raw mangoes are widely used to make pickles and chutneys. Mango juice is often added to impart flavor to dishes. In fact, there are several cuisines all over the world that use mangoes to add spice to a main course. Given below are some of the ways in which you can make your recipes interesting by adding mangoes to them.
- You can prepare a mango salsa using mango chunks, papaya, avocado, and adding a bit of lemon juice and some cilantro. This salsa can be added to chicken, beef or shrimps or eaten as a snack with potato or plantain chips.
- Raw mangoes can also be grilled. For this purpose choose ripe but firm mangoes and cut them in half. Moisten them with olive oil and set them on a medium-high grill placed two or three inches from the heat source, turning them after every two minutes. Cook them until they turn brown and soft. Garnish them with ½ cup each of toasted coconut and bread crumbs. This can be served alongside any meat dish.
- Mangoes are used as an ingredient in Caribbean rice and other foods with a Caribbean flavor.
- Mangoes can be added to chicken salad. This salad is a combination of new potatoes, tender broiled chicken and asparagus tossed in a fresh orange dressing and then mixed with juicy mango slices and baby salad greens. It is a delicious and well balanced meal.
- Unripe mangoes can be used to prepare mango chutney. For this purpose, grill the mango slices along with their skin for 10 minutes until the skin becomes spotty and the fruit feels soft. Place these slices in a bowl, cover and let them stand for 10 minutes. Now peel the skin of the fruit with your fingers. Make the chutney by combining it with grilled onion, one chopped tomato, ½ teaspoon salt, 1 teaspoon sugar, some chilli flakes, 1 tablespoon lime juice, 1 tablespoon minced ginger, a handful of chopped cilantro leaves and 1 teaspoon sweet flavored vinegar.
Nutritional Value of Mangoes
- Nutrient Value
- Percentage of RDA
- Energy 70 Kcal 3.5%
- Carbohydrates 17 g 13%
- Protein 0.5 g 1%
- Total Fat 0.27 g 1%
- Cholesterol 0 mg 0%
- Dietary Fiber 1.80 g 4.5%
- Folates 14 µg 3.5%
- Niacin 0.584 mg 3.5%
- Pantothenic acid 0.160 mg 1%
- Pyridoxine (vit B-6) 0.134 mg 10%
- Riboflavin 0.057 mg 4%
- Thiamin 0.058 mg 5%
- Vitamin C 27.7 mg 46%
- Vitamin A 765 IU 25.5%
- Vitamin E 1.12 mg 7.5%
- Vitamin K 4.2 µg 3.5%
- Sodium 2 mg 0%
- Potassium 156 mg 3%
- Calcium 10 mg 1%
- Copper 0.110 mg 12%
- Iron 0.13 mg 1.5%
- Magnesium 9 mg 2%
- Manganese 0.027 mg 1%
- Zinc 0.04 mg 0%
- Carotene-β 445 µg –
- Carotene-α 17 µg –
- Crypto-xanthin-β 11 µg –
- Lutein-zeaxanthin 0 µg –
- Lycopene 0 µg –