Mangoes are one of the most delicious fruits in the world, but did you know that they also offer a range of health benefits? From boosting your immunity to improving your digestion, here are some reasons why you should include more mangoes in your diet.
1. Mangoes are packed with nutrients
Mangoes are low in calories but high in vitamins, minerals, and antioxidants. One cup or 165 grams of fresh mango provides :
- 67% of the Daily Value (DV) for vitamin C, which aids immunity, iron absorption, and cell growth and repair
- 20% of the DV for copper, which supports healthy blood cells and nerves
- 18% of the DV for folate, which is essential for fetal development and DNA synthesis
- 10% of the DV for vitamin A, which promotes healthy vision and skin
- 10% of the DV for vitamin E, which protects your cells from damage
- 6% of the DV for vitamin K, which helps your blood clot and your bones stay strong
- 6% of the DV for potassium, which regulates your fluid balance and blood pressure
- 4% of the DV for magnesium, which is involved in muscle and nerve function and energy production
Mangoes also contain other nutrients like vitamin B6, niacin, riboflavin, and thiamine, as well as phytochemicals like polyphenols and carotenoids, which have antioxidant and anti-inflammatory effects.
2. Mangoes support healthy digestion
Mangoes contain enzymes that help break down proteins and fiber which helps keep your digestive tract working efficiently. Fiber also helps lower your risk of heart disease, type 2 diabetes, and obesity by reducing cholesterol, blood sugar, and appetite. Green mangoes have more pectin fiber compared to ripe mangoes.
Mangoes also feed the good bacteria in your gut, which are important for your immune system, mood, and metabolism. Mango flesh contains prebiotic dietary fiber, which nourishes these beneficial microbes and helps them thrive.
3. Mangoes aid in boosting your immunity
Mangoes are rich in vitamin C, which is a powerful antioxidant that helps fight off infections and diseases. Vitamin C also enhances the production and function of white blood cells, which are the main defenders of your body against pathogens. Additionally, vitamin C helps maintain the integrity of your skin, mucous membranes, and blood vessels, which act as barriers against germs.
Mangoes also contain other antioxidants like vitamin A, vitamin E, and polyphenols, which protect your cells from oxidative stress and inflammation. Oxidative stress and inflammation can weaken your immune system and increase your risk of chronic diseases like cancer, diabetes, and heart disease.
4. Mangoes protect your eyes and skin
Mangoes are a good source of vitamin A, which is essential for maintaining healthy vision and preventing eye problems like night blindness, dry eyes, and macular degeneration. Vitamin A also supports the growth and repair of skin cells and mucous membranes, which are vital for wound healing and preventing infections.
Mangoes also contain other antioxidants like vitamin C, vitamin E, and carotenoids, which help prevent or delay the signs of aging like wrinkles, sagging skin, and age spots. These antioxidants also protect your skin from sun damage and environmental pollutants that can cause premature aging and skin cancer.
5. Mangoes may help lower your risk of certain cancers
The benefits of Mangoes do not stop there, they also contain compounds with anticancer properties, such as gallotannins and mangiferin. These compounds have been shown to inhibit the growth and spread of various types of cancer cells in laboratory studies. They may also modulate the expression of genes involved in cell cycle regulation, apoptosis (programmed cell death), inflammation, angiogenesis (blood vessel formation), and metastasis (cancer spread).
Some studies have also suggested that mango consumption may be associated with a lower risk of breast cancer in women. However, more research is needed to confirm the effects of mangoes on human cancer prevention and treatment.
How to enjoy mangoes
The benefits of Mangoes are not the only thing that matters, they are versatile fruits that can be enjoyed in many ways. You can eat them fresh or frozen as a snack or dessert; blend them into smoothies or juices; add them to salads or salsas; make them into jams or chutneys; or bake them into cakes or pies.
You can also try different varieties of mangoes to experience their unique flavors and textures. Some popular types include Alphonso, Haden, Kent, Keitt, Tommy Atkins, Ataulfo, Kesar, and Chaunsa.
Just make sure to wash and peel your mangoes before eating them, as the skin may contain allergens or pesticides. You can also cut off the flesh from the large seed in the middle, or use a mango splitter to do it for you.
Conclusion
Mangoes are not only tasty but also healthy. They are loaded with nutrients, antioxidants, and fiber that can benefit your digestion, immunity, eyes, skin, and possibly even your cancer risk. So go ahead and treat yourself to some mangoes today and enjoy their sweet and juicy goodness.
