8 health benefits of mangoes
Besides being delicious, mangoes have an excellent nutritional profile. Mangoes and their nutrients have been linked to various health benefits, including immunity, digestive health, improved vision, and lower cancer risk.
The following is an overview of the nutritional benefits of mangoes.
1. Mangoes are antioxidant-rich
Mangoes are packed with polyphenols - plant compounds that function as antioxidants. More than a dozen kinds of polyphenols are found in this fruit, including mangiferin, catechins, anthocyanins, quercetin, kaempferol, rhamnetin, benzoic acid, and many other types.
Free radicals damage cells, and antioxidants are vital for preventing this damage. Free radicals are highly reactive compounds that can bind to and damage cells. It has been proven that free radicals cause signs of aging and chronic diseases.
Due to its particular potency, mangiferin has been dubbed the super antioxidant among polyphenols.
Various laboratory and animal studies have demonstrated that mangiferin can counteract the damage caused by cancer, diabetes, and other diseases.
2. Mangoes can promote heart health
The nutrients in mangoes can help keep your heart healthy. Magnesium and potassium, for instance, promote a healthy heart rate and lower blood pressure by keeping blood vessels calm.
The mango also contains a unique antioxidant called mangiferin.
The protective effect of mangiferin on heart cells was shown in animal studies. A decrease in blood levels of cholesterol, triglycerides, and free fatty acids may also occur.
3. Mangoes can improve the health of your hair and skin
Fruits like mangoes are rich in vitamin C, promoting healthy hair and skin. Collagen is the protein that gives form to the skin and hair. Vitamin C is imperative to collagen production. In addition to making the skin more supple, collagen also prevents sagging and wrinkles.
Mangoes are also high in vitamin A, promoting hair growth and sebum production - a fluid that helps keep the scalp hydrated. Furthermore, vitamin A and other retinoids protect the skin from damage caused by the sun.
Mangos also contain polyphenols, which act as antioxidants in addition to vitamins A and C. Protecting the hair follicles reduces the effects of oxidative stress.
4. Cancer-reducing properties of mangoes
Mangos contain polyphenols, which may have anti-cancer properties. It has been shown that polyphenols help protect against oxidative stress, linked to many cancers.
A chemtrail and animal study showed that mango polyphenols reduced oxidative stress and destroyed or stopped the growth of cancers such as leukemia, colon, lung, prostate, and breast cancer.
Recently, mangoferin, a major polyphenol in mangoes, drew attention for its anti-cancer properties. Studies on animals show it reduces inflammation, protects cells against oxidative stress, and either stops cancer cell growth or kills it.
Even though these studies are promising, human studies are needed to better understand mango polyphenols' anti-cancer properties.
5. Mangos are packed with many nutrients
The low-calorie, high-nutrient content of mangoes makes them a healthy snack.
The approximate nutritional content of one cup (165 grams) of sliced mango is:
Dietary fiber: 2.6 grams
Vitamin B6: 11,6 % of RDI
Vitamin K: 6 % of the RDI
Folic acid: 18 % of RDI
Vitamin E: 9,7 % of the RDI
Riboflavin (vitamin B3): 5 % of the RDI
Manganese: 4,5 % of the RDI
Vitamin B5: 6,5 % of RDI
Vitamin A: 10 % of the RDI
Magnesium: 4 % of the RDI
Carbohydrate: 24.7 grams
Potassium: 6 % of the RDI
Copper: 20% of the RDI
Fat: 0.6 grams
Vitamin C: 67% of the recommended daily intake (RDI)
Niacin (vitamin B3): 7 % of RDI
Mangoes contain small amounts of phosphorus, pantothenic acid, calcium, selenium, and iron.
6. Mangoes may boost the immune system
Immune-boosting nutrients can be found in mangoes. A cup of mangoes (165 grams) provides 10% of your daily vitamin A requirements.
Vitamin A helps maintain a healthy immune system by fighting infections. Infections are more likely when vitamin A levels are low.
Additionally, 165 grams of mango provide almost three-quarters of your daily vitamin C requirements. The body needs this vitamin to produce white blood cells, which are essential for fighting many diseases. This can improve the skin's defenses and make the cells function more efficiently.
Mangoes also contain folic acid, vitamin K, vitamin E, and several types of B vitamins, which can also help maintain immunity.
7. Mangoes are helpful for digestion
Mangoes have many properties that are beneficial for the digestive system.
There are enzymes known as amylases that help digestion. To be absorbed, large food molecules are broken down by digestive enzymes. Amylases break complex carbohydrates into sugars, such as glucose and maltose. Ripe mangoes have more enzymes than unripe ones, so they're sweeter.
Mangoes are also rich in water and dietary fiber, which helps treat digestive disorders such as constipation and diarrhea.
In a four-week study of adults with chronic constipation, mangoes were more effective at relieving the symptoms than a supplement with similar amounts of soluble fiber.
Mango has other digestive support components besides dietary fiber.
8. Mangoes can promote eye health
There is a lot of nutrition in mangoes that support healthy eye function.
Lutein and zeaxanthin are two key antioxidant nutrients. The macula, the retina's core, accumulates these substances. Zeaxanthin and lutein are natural sunblocks that absorb excess sunlight inside the retina. Additionally, they may protect the eye from harmful blue light.
Further, mangoes are rich in vitamin A, which helps maintain healthy eyes. Dry eyes and night blindness are caused by vitamin A deficiency. If you are severely deficient in vitamin A, you might end up with corneal scarring.
To sum up
Overall, mangoes offer a wide range of health benefits that should not be ignored. A number of vitamins and minerals, including fiber, potassium, and vitamins A and C, can be found in these fruits. It has been shown that mango consumption can reduce inflammation, improve blood sugar control, and improve cardiovascular health. Since mangoes are low in calories and high in flavor, they make healthy snacks or additions to your diet.