Health Benefits and Nutritional Facts of Mangoes

They don’t call mango the “king of fruits” for nothing. Unfortunately, the taste of the juicy mangoes dominates our minds so much that we totally ignore its nutritional benefits. Once you will get to know its health benefits you might label its a “super fruit”.

The origin of mangoes dates back to 4000 B.C. The fruit was given the name “mango” by the Portuguese who ventured to India in the 17th century before that mango was called man–gay or man-kay. They also brought the fruit in Brazil and later it spread throughout the Western world.

Scientifically it is known by the name Mangifera Indica and is a member of Anacardiaceae family. Cashews and Pistachios come from the same family. India and Pakistan produce the best quality mangoes and exports it all over the world. There is a large variety of this fruit i.e. all most 1000, varying in shape, size, color and fragrance. The India’s Alphonso and Pakistan’s Siduri are two of the best-known varieties available. The mango season begins in April and lasts till August.

Mango Juice – health benefits of mangoes

For ages mangoes have been used in many herbal medicines. A cup of mango i.e. 225gm gives you 105 calories. And in this one cup, you will get 76% immunity-boosting vitamin C, 25 % vision enhancing vitamin A, 11% of vitamin B-complex beneficial for the brain, 9% probiotic fiber, 9% red blood cell producing copper, 7% potassium, and 4% magnesium.

You can also read about nutitional facts of walnuts here.

What else is stored in there for you about mangoes? Let’s find out!

Prevents Cancer
You get antioxidant compounds from mango fruit such as astragalin, fisetin, quercetin, isoquercitrin, methyl gallate and gallic acid. These compounds along with the power of some essential enzymes found in mangoes protect you from leukemia, colon, prostate and breast cancer.

Improves Heart Health
Mangoes are enriched with potassium, which is important for controlling blood pressure and heart rate. 100 g of fresh mango can provide you with 156 mg of potassium and only 2 mg of sodium. Mangoes also contain mangiferin, a polyphenolic compound that is beneficial for promoting heart health.

Alkalizes the Body

Too much acid formation in the body may lead to the development of many degenerative diseases, it can even cause cancer. You can neutralize the effects of these acids by eating mangoes. The tartaric acid, citric acid and malic acid found in mangoes help to alkalize your body.

Effective for Diabetes
Mango fruit ranks low on the glycemic index i.e. 41 to 60, so a moderate consumption of the fruit would not do any harm to the diabetic patients. Further the leaves of the mango tree can help regulate the insulin levels. Take a few leaves of a mango tree and boil them in water, leave them soaked in this water overnight and then strain and consume this water in the morning.

Boosts Immunity
The presence of vitamin C and vitamin A along with 25 different types of carotenoids make mango an ideal immunity-boosting food. It keeps your immune system strong and healthy.

Lowers Cholesterol
The vitamin C, pectin and fiber contents present in mangoes lower blood cholesterol levels, specifically the bad ones (LDL).

Saves you from Sun Stroke
To prevent sun stroke, use the juice of green mango and mix it with water, you can use a sweetener to enhance the taste of this drink. It cools down the body and saves you from sunstroke. It helps your kidney to get rid of the toxin overload and revitalizes your body.

Treats Anemia
Mango contains high contents of iron that effectively treat conditions like anemia. You can use mango with a glass of milk to increase the blood count. The copper contents found in mango help in the production of red blood cells.

Clears skin
Mangos help to clear clogged pores and make your skin acne free. You can treat these problems effectively either by consuming mangoes or by applying them to your face. You can find many beauty products containing mango in them. You can also make mango scrub at home by mixing mango pulp and oatmeal.

Improves Eyesight
Mangos are an excellent source of alpha-carotene, beta-carotene, beta-cryptoxanthin and vitamin A. a cup of mango can provide 25% of the vitamin A needed by your body. The presence of the above-mentioned flavonoids and vitamin A helps prevent dryness of the eye and night blindness.

Improves Digestion
Like papayas, mangoes are also good for the digestive system. It promotes proper assimilation of the nutrients in the body. The fiber contents found in them prevents constipation.

There are a million ways you can use mangoes. In South East, Asian countries mangoes are extensively used in cooking, both ripe and unripe ones.

Some people are known to have mango latex allergy usually caused by unripe mangoes. Allergic reactions may include itchiness on the tongue, lip and mouth and in some severe cases may lead to vomiting, diarrhea, ulceration of the mouth and respiratory difficulty. People with such allergies should avoid consuming mangoes, especially the unripe ones.