One of the most delicious and most fattening fruits, mango is truly called the ‘King of Fruits’. A tropical fruit, it comes in as many as 1000 different varieties, each of them totally delectable. Though native to Southern and Southeast Asia, the fruit is now also grown in Central and South America, Africa and the Arabian Peninsula also.
Health Benefits of Mango
- Mango, being high in calories and carbohydrates, is good for those who are trying to gain weight.
- The phenolic compound found in mangoes has been found to have powerful antioxidant and anticancer properties.
- Being high in iron, mango is said to be very good for pregnant women as well as for people suffering from anemia.
- Mango is believed to be effective in relieving clogged pores of the skin.
- The vitamin A (beta-carotene), vitamin E and selenium present in mangoes provide protection against heart disease.
- Mangoes have been found to be quite helpful in treating acidity and poor digestion.
- It is being said that the Vitamin E present in mango helps hormonal system function more efficiently and thus, boosts sex life.
- The anti-inflammatory properties of mango might help alleviate asthma symptoms.
- Mango has been found to be beneficial for people suffering from the following ailments: Bacterial Infections, Constipation, Diarrhea, Dysentery, Eye Disorders, Hair Loss, Heat Stroke, Leucorrhea, Liver Disorders, Menstrual Disorders, Morning Sickness, Piles, Prickly Heat, Scurvy, Sinusitis, Spleen Enlargement, Vaginitis.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like mangoes decreases the risk of obesity and overall mortality,diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.
Age-related macular degeneration: The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.
A higher intake of all fruits (3 or more servings per day) has also been shown to decrease risk of and progression of age-related macular degeneration.
Asthma prevention: The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in mangoes, papaya, apricots, broccoli, cantaloupe,pumpkin and carrots.
Cancer: Diets rich in beta-carotene may also play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition and has been shown to have an inverse association with the development of colon cancer in the Japanese population.
In a study conducted by Texas AgriLife Research food scientists who tested mango polyphenol extracts in vitro on colon, breast, lung, leukemia and prostate cancers, mangoes were shown to have some impact on all cancers tested but were most effective with breast and colon cancers. The researchers are hoping to do a small clinical trial with individuals who have increased inflammation in their intestines with a higher risk for cancer for further proof for the efficacy of using mangoes in cancer prevention or treatment.
Bone health: Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables, and is important for improving calcium absorption essential for optimal bone health.
Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of mango provides about 3 grams of fiber.
The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams for men.
Digestion: Mangoes, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.
Heart disease: The fiber, potassium and vitamin content in mangoes all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.
Skin and Hair: Mangoes also great for your hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
Adequate intake of vitamin C, which 1-cup of mango per day can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair.
How to incorporate more mangoes into your diet
Learn to not judge the ripeness of a mango by its’ color. Look for fresh mangoes that yield slightly to pressure when ripe. Avoid fruits with many black freckles on the skin. Mangoes will continue to ripen at room temperature. When at the desired ripeness, store them in a plastic bag in the refrigerator for 2-3 days. Mangoes taste best when slightly chilled.1
- One of the best ways to enjoy a mango is diced fresh, just by itself. Take the mystery of out how to cut a mango by watching this helpful video.
- Make a tropical fruit salad with fresh papaya, pineapple and mango.
- Muddle mango into your glass of lemonade, iced tea or water for a burst of fresh fruity flavor.
- Make a fresh salsa with papaya, mango, jalapeno, red peppers and chipotle pepper and use as a topper for your favorite fish tacos.
- Add a few slices of frozen mango to your smoothies. Combine with pineapple juice, frozen strawberries and Greek yogurt for a sweet tropical treat, or try this recipe for a Mango-Citrus Banan-za smoothie.
- Try these Black Bean Burgers with Chipotle Mango Guacamole for a great combination of plant-based proteins and complex carbs with a boost of antioxidants on top: