The sweet tropical fruit mango has a wide range of health advantages. Eating this versatile food can reduce the risk of heart disease, treat anemia, boost eye health, aid digestion, and keep the skin healthy.
Mango provides lutein and zeaxanthin – two carotenoids that shield the retina of the eye from sunlight and blue light emitted by digital devices1. It also contains vitamin C, which boosts immunity, improves iron absorption, and promotes cell growth.
1. Rich in Vitamins and Minerals
The luscious tropical fruit has the power to boost your immune system, protect your skin from disease and improve your digestion. Eating mango creates different energy in our body, but if you want to bring any improvement in your body, then Fildena 150 mg tablet should be used for it. Mangoes are also chock full of antioxidants and other nutrients that can help you stay healthy.
A cup of fresh mango provides a whopping 22 grams of natural sugar, but the fruit also offers good amounts of fiber and vitamins. The combination of these nutrients can help you manage your blood sugar levels, especially if you’re living with diabetes or another condition that causes high glucose in the blood.
In addition to its natural sweetness, a cup of fresh mango has more than half of your recommended daily value of vitamin A. This nutrient promotes eye health by strengthening your retina and cornea, per the Cleveland Clinic. It also helps keep your skin supple and prevents wrinkles, according to the National Institutes of Health. A study published in “JAMA Dermatology” found that people who regularly eat foods rich in vitamin A have a lower risk of developing cutaneous squamous cell carcinoma, which is the second most common form of skin cancer.
Mango is a good source of immune-boosting vitamin C, with 1 cup serving providing two-thirds of your recommended daily intake. Vitamin C is an essential nutrient that helps the body form and maintain tissues including blood vessels, cartilage and collagen in the bones and joints. It also aids the absorption of iron and other vitamins in the body.
The polyphenols in mango — which are a type of plant pigment that exhibits beneficial properties — can also provide anti-inflammatory benefits and fight oxidative stress, which is associated with chronic diseases like heart disease and aging. One such polyphenol is gallo-tannin, which has been shown to have gastroprotective effects and improve the gastrointestinal tract’s microflora.
2. Rich in Antioxidants
Mangoes are a rich source of antioxidants, which include the flavonoids lutein and zeaxanthin. These phytochemicals have been linked to eye health, as well as heart and digestive health. They have been shown to protect against inflammation and oxidative stress. (4)
In addition, the mango contains vitamin C, potassium, niacin, iron and many other nutrients that contribute to overall health. Mango can help lower cholesterol and blood pressure, improve digestion, and support healthy skin and hair. It also provides a good amount of fiber, which can help you feel fuller longer and aid in weight loss.
This juicy tropical fruit is also a source of polyphenols, which are organic micronutrients with a wide range of health benefits. The mesocarp of the mango is particularly rich in these compounds, with a variety of antioxidants such as gallic acid, ellagic acid, quercetin, and isoquercetin. A study found that mango mesocarp also contains the plant-based antioxidant mangiferin, which has antidiabetic, anti-obesity, and anticancer properties.
The fruit, leaves, bark, and seeds of the mango used in traditional medicine to treat a number of conditions. For example, the peel is used to relieve hiccups and rheumatism, while the juice is believed to be restorative for children’s weak immune systems. The mango is also used as a natural diuretic and has been known to cure diabetes, asthma, and high blood sugar levels. It is also an excellent source of vitamin A, which promotes healthy skin and eyes, as well as reduces the risk of cancer. The antioxidants in mangoes can also protect against age-related macular degeneration. (29).
3. Rich in Carotenoids
Whether they’re diced in salsa, whirled into a smoothie, or baked under a crumble, mangoes are an easy way to add nutrient-rich flavor to your meals. The luscious tropical fruit contains vitamin C, folic acid, potassium, and other nutrients that boost immunity, improve digestion, and protect against disease.
Mango is a source of carotenoids, a group of antioxidants that can help reduce the risk of chronic diseases like heart disease and cancer. One particular carotenoids in mango, called mangiferin, may have anti-cancer properties that work to decrease oxidative stress.
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The antioxidants in mango may also help with digestive issues like constipation and diarrhea. A 4-week study found that adding mango to a low-fiber diet improved symptoms of chronic constipation in adults compared to taking a dietary supplement similar in fiber.
The potassium in mango may help lower blood pressure. A 1-cup serving of sliced mango provides about 7% of your daily value for this mineral. In addition, the soluble fiber in mango may help lower LDL cholesterol, or “bad” cholesterol.
The lutein and zeaxanthin in mangoes may help with eye health. These phytochemicals help prevent age-related macular degeneration and cataracts. They also help to keep the skin healthy and protect against sun damage.
4. Rich in Fiber
Mango boasts soluble and insoluble fiber, both of which are important for healthy digestion. The soluble fiber (the kind that dissolves in water) slows down the digestive process and allows your body to absorb more of the nutrients passing through.
The dietary fiber in mangoes also helps prevent constipation and diarrhea. In fact, a recent pilot study showed that people suffering from chronic constipation who regularly consumed mango enjoyed significant improvement in their symptoms, which was most likely due to the high level of dietary fiber found in the tropical fruit.
Mango is a good source of eye-healthy carotenoids, including the carotenoids lutein and zeaxanthin. These compounds help protect your eyes from blue light damage, which can occur if you stare at electronic screens for long periods of time. The vitamin C and beta-carotene in mangoes may also help stave off premature skin aging when eaten in adequate amounts, according to research published in the journal Molecular Nutrition and Food Research.
Eating mangoes can also boost your folate levels. One medium-sized mango contains 144 micrograms of vitamin B9, or folate, which is about a third of your recommended daily intake. Folate is crucial for cell division and formation, and it’s particularly important for pregnant women and those who are trying to conceive.
A medium-sized mango has a low glycemic index (GI) score, meaning it won’t spike your blood sugar levels too much. This makes it a good choice for those managing diabetes or prediabetes, and can also aid in weight loss efforts. However, it’s best to eat whole fruits rather than drink mango juice or concentrate because the processed version usually has added sugars.
5. Rich in Potassium
Mango is high in potassium, with a one-cup serving providing 7% of your daily value. This mineral can help lower blood pressure by counteracting the effects of sodium in the body. It also helps lower LDL cholesterol. Which often referred to as the “bad” cholesterol because it can build up and block blood vessels.
This juicy tropical fruit is also high in vitamin C. A cup of sliced mangoes provides 66% of your recommended daily dose of this important nutrient. Vitamin C can aid in iron absorption, improve immunity and protect against oxidative stress.
In addition to vitamin C, mangoes are also a good source of fiber. A cup of sliced mangoes contains 19 grams of carbohydrates. As well as a small amount of protein and some dietary fat. They also provide a significant amount of vitamins A, B6 and C, as well as folate, niacin, vitamin K and riboflavin.
A variety of phenolic compounds have identified in mangoes, which are phytochemicals that have antioxidant properties. The polyphenols in mangoes can prevent oxidative stress that leads to several health conditions, including heart disease and cancer.
According to the Michigan State University Extension, mangoes contain polyphenols that can help reduce leptin levels, which is an indicator of body fat content. This can lead to weight loss, as well as maintain normal glucose levels in the blood.
Mangoes are a versatile addition to any diet. They can eaten alone as a snack or added to smoothies and salads. They’re even tasty in salsa! But before you pick up a pack of mangoes from the produce section. Check with your doctor to make sure they’re right for you. In rare cases, the juice of a raw mango can trigger a reaction similar to poison ivy. So anyone with allergies should avoid it.