What’s the first thing that comes to mind when speaking of summers. For me, it’s eating a chilled juicy mango on a hot day with, Who doesn’t like a chilled mango on a hot summer day. Some foods are both delicious and healthy simultaneously. And mangoes have got to be at the top of that list.
The amazing fact is that there are more than a thousand different varieties of mangoes. They are available in every shape, size, and sweetness. Mangoes are rich in many essential nutrients and plenty of antioxidants. At the same time, the thinly yellow-covered fruit is the most diverse source of vitamins and minerals.
Mangoes belong to the drupe family. Because they have only one large stone or seed. The most common types of mangoes are cultivated in Ecuador, Mexico, and Peru.
In our today’s article, we will walk you through the origins of Mangoes, have a taste of some nutritional Values while land on the top twelve Nutritional Reasons to Eat Mangoes.
Nutritional Mangoes originate From India
Mangoes are deep-rooted in Indian history and culture. Did you know that different names call it in different countries and regions? They originally belong to India, where they had first grown almost 5,000 years ago. It is no wonder that Mango is the national fruit of India. Moreover, some people belonging to the Indian culture consider mango as a symbol of life. Furthermore, it is widely used in their religious rituals also. In India, mango leaves are used in various ceremonies and wedding decorations. The mango sauces are also used in foods, and various dishes, such as jelly, jam, squash, pickles. Dry spices made from mango are the most popular delicacies in some cultures.
In short, the super nutritious fruit is full of flavor and has a high quantity of vitamins and minerals, which are very useful for health.
Nutritional Facts and Values:
|Vitamin B6||11.6% of the RDI|
|Vitamin A||10% of the RDI|
|Vitamin E||9.7% of the RDI|
|Vitamin B5||6.5% of the RDI|
|Vitamin K||6% of the RDI|
|Dietary fiber||2.6 grams|
|Vitamin C||67% of the Reference Daily Intake (RDI)|
|Copper||20% of the RDI|
|Folate||18% of the RDI|
|Manganese||4.5% of the RDI|
|Thiamine||4% of the RDI|
|Magnesium||4% of the RDI|
|Niacin||7% of the RDI|
|Potassium||6% of the RDI|
|Riboflavin||5% of the RDI|
Pieces of evidence from the British Journal of Nutrition in 2011 analyzed the blood of mice. Additionally, the study investigated the impact of mango consumption on glucose levels, lipids or fat, in the blood of mice. These mice were given a fat-rich diet along with mangoes. Moreover, some researchers included some freeze-dried mango in the diet of one of the groups. In contrast, they added some drugs to the meals of the other mice groups. The researchers discovered that the mice that ate mango showed comparatively lower levels of cholesterol, blood sugar levels than before. As a result, mango yielded the same effects as the drugs had.
Moreover, another research found that even though mango consumption was partially responsible for weight reduction did not induce weight loss, our findings indicate that regular consumption of mango by obese adults provides a positive effect on their blood glucose.
1. Mangoes vs Our Blood Cholesterol
In addition to this by making mango a part of your daily balanced diet, you become safe and remain healthy. Additionally mangoes aid in various disease protections, including diseases of our digestive system heart diseases, and cancer.
There is some evidence that suggests that this super fruit may fight against high cholesterol levels. it also assists in controlling diabetes and obesity.
Mangoes have a high quantity of natural sugar. Additionally they also contain multi vitamins including C, A, E, and K, along with a variety of B vitamins. More over mangoes contain a lot of fiber and minerals.
Along with all that healthy stuff mangoes also provide us with polyphenols, triterpene, and lupeol. Because these compounds possess antioxidant and anti-inflammatory properties.
2. Complete Nutritional Package
Mangoes are low in fat, cholesterol, and sodium. In addition to vitamin B6, they also contain abundant other vitamins such as vitamin A, vitamin C vitamin, and vitamin E. Furthermore Mango also contains excellent amounts of potassium, magnesium, and copper, essential for good health. Moreover, the king of fruits is also handy for patients with high blood pressure. In short, mangoes are a complete nutritional package.
3. Mangoes and anemia:
The fruit has a lot of iron that is beneficial for people diagnosed with anemia. In other words daily mango consumption increases our body’s red blood cells. Consequently reducing the risk of anemia.
4. Mango also increases our weight:
If you are underweight and seek to put on those extra pounds, then we have the perfect trick for you. Similarly, Mango is beneficial for people wanting to increase their weight. Furthermore, it is considered to be the easiest food to gain weight compared to other foods. Most importantly, 150 grams of mango contains 86 calories which are easily absorbed by the body.
5. Mango is also very useful for the digestive system:
This tropical delight is also a great fruit for our digestive system. It increases our hunger while playing a role in food digestion. Likewise, Mangoes assist in digestive system regulation and its stabilization. Additionally, they provide us with both dietary fiber and amylase compounds to prevent constipation.
Amylase compounds help in dissolving other foods of our stomach while breaking down the stubborn starches. Meanwhile, the fiber that mangoes contain may be more effective for helping in constipation than the other equivalent supplements containing fiber.
6. Nutritional Mangoes in Pregnancy.
Mango is also extremely healthy for pregnant women. Doctors often prescribe vitamins and iron tablets to pregnant women, but mangoes provide them naturally.
In addition to this Mangoes have a high consistency of Vitamin A . In other words a deficiency of Vitamin A during birth is linked with compromised immunity and complications such as respiratory diseases and diarrhea.
7. Nutritional value for our skin:
Did you know mangoes can benefit our skin too? Well, yes, because mangoes contain such nutrients that can enhance our facial beauty. Furthermore, applying its pulp on your skin reduces many of your skin problems. Applying mango pulp on the face retains the moisture of the skin and clears our complexion.
8. Nutritional value in mental capacity:
Mangoes can also have a role in boosting our mental capacity. because mangoes contain a lot of vitamins that make your brain grow better. they are also a rich source of glutamine, which is very useful for our memory.
9. Nutritional Mangoes boost up our immune system:
Yellow sweet mangoes contain high levels of beta-carotene. Because it keeps the human immune system strong and healthy.
10. Mangoes for diabetes:
Mango contains a lot of sweetness which was feared to be harmful to diabetics but now new research has shown that it is extremely useful for diabetics today. To sum it up mango contains a lot of minerals and vitamins and is easily absorbed into the body to keep blood glucose levels moderate.
11. Nutritional Mangoes our aid against Cancer fight:
Mangoes contain quercetin, citron, sterling, festoon, gallic acid, and methyl gilt. These chemicals help prevent all types of cancers, including breast cancer. Moreover, according to a recent study by medical experts, the antioxidants in mango reduce the risk of bowel and blood cancers. At the same time, it also plays an effective role against cervical cancer. Furthermore, according to Harvard University experts, mango has proven to be an important defense weapon against colon or colon cancer.
12. Mangoes for the bone Calcium:
Above all Mango consumption protects us from bone diseases. In addition to that its a great source of calcium from it for bone strengthening. In short eating mangoes greatly reduces the chances of bone weakness.
Summing up the Nutritional benefits of eating: Mangoes:
Above all, Mango is a wondrous food. It looks after us wonderfully. Additionally, tropical fruit takes care of our cholesterol needs, bodyweight while maintaining our bone health. In conclusion, if you want to lead a healthy life, have a mango slice almost daily!
Some of our trusted sources for this article include:
Maldonado-Celis, M. E., Yahia, E. M., Bedoya, R., Landázuri, P., Loango, N., Aguillón, J., … & Guerrero Ospina, J. C. (2019). Chemical composition of mango (Mangifera indica L.) fruit: Nutritional and phytochemical compounds. Frontiers in plant science, 10, 1073.