In some parts of the world, mango is called the "king of fruits."
It is a drupe, or fruit with a drupe, which means it has a large seed in the middle.
The homeland of mango is India and Southeast Asia, and people have been cultivating it for more than 4,000 years. Hundreds of varieties of mango exist, each with its own taste, shape, size, and color.
This fruit is not only tasty, but also has an impressive nutritional profile.
In fact, studies link mango and its nutrients to many health benefits, such as improved immunity and digestive health. Some polyphenols in fruit may reduce the risk of some types of cancer.
Here are 10 benefits of mango, including an overview of their nutritional content and some tips on how to enjoy them.
1. Full of nutrients
Many people love mangoes - not only because they are delicious but also because they are very nutritious.
One cup (165 grams) of fresh mango provides:
Calories: 99
Protein: 1.4 grams
Carbs: 24.7 grams
Fat: 0.6 grams
Fiber: 2.6 grams
Sugar: 22.5 grams
Vitamin C: 67% of the Daily Value (DV)
Copper: 20% of the daily value
Folate: 18% of the Daily Value
Vitamin B6: 12% of the Daily Value
Vitamin A: 10% of the Daily Value
Vitamin E: 10% of the Daily Value
Vitamin K: 6% of the Daily Value
Niacin: 7% of the daily value
Potassium: 6% of the Daily Value
Riboflavin: 5% of the Daily Value
Magnesium: 4% of the Daily Value
Thiamine: 4% of the Daily Value
One of the most impressive nutrient facts is that just one cup (165 grams) of fresh mango provides approximately 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body absorb iron, and promotes cell growth. . and repair.
Mangoes are also a good source of the minerals copper and folic acid, which are nutrients that are especially important during pregnancy, as they support the healthy growth and development of the fetus.
2. Low calories
Another benefit of mango is that it is low in calories.
One cup (165 grams) of fresh mango contains less than 100 calories and has a very low calorie density, which means it contains few calories for the serving size.
In fact, most fresh fruits and vegetables tend to be lower in calorie density. One study found that eating fresh fruit like mango at the beginning of a meal can help prevent you from overeating later in the meal.
However, keep in mind that this may not be the case for dried mangoes. Just one cup (160 grams) of dried mango contains 510 calories, 106 grams of sugar and a higher calorie density.
Although dried mango is still rich in nutrients such as vitamins, minerals, and antioxidants, it may be best to eat it in moderation due to its high calorie density and sugar content.
3. May help prevent diabetes
Fresh mango is relatively high in natural sugar compared to other fresh fruits, with a cup containing more than 22 grams (165 grams).
You might think this might be worrisome for people with metabolic conditions such as diabetes, or for those trying to limit their sugar intake.
However, there is no evidence to suggest that eating fresh mango leads to diabetes or is unhealthy for people with this condition.
In fact, several studies have linked a higher intake of fresh fruit with a lower overall risk of diabetes.
Not much research has examined the specific relationship between fresh mango and diabetes.
However, one study found that people who added 10 grams of freeze-dried mango to their diet every day for 12 weeks experienced significant improvements in their blood sugar levels.
Another recent study concluded that eating fruits and vegetables rich in vitamin C and carotenoids can help prevent the onset of diabetes. Mango is high in these nutrients, so it may provide similar benefits, although more research is needed.
However, since mangoes are rich in natural sugars, they are likely to cause a sudden spike in your blood sugar levels if you eat too many at once.
Thus, mangoes may be best eaten in moderation, which means a typical portion size is around one cup (165 grams) at a time. It may also be beneficial to pair it with other foods rich in fiber and protein, as this may help reduce blood sugar spikes.
4. High content of healthy plant compounds
Mangoes are full of polyphenols, which are plant compounds that act as antioxidants to protect your body.
This fruit contains more than a dozen different types that are concentrated in its pulp, peel and even seed kernel. These include.
mangiferin
catechin
anthocyanins
gallic acid
kaempferol
ramantine
benzoic acid
Antioxidants are important because they protect your cells from free radicals. These highly reactive compounds can damage your cells
Among the polyphenols, mangiferin has gained the most attention and is sometimes called a "super antioxidant" due to its being particularly powerful.
Test-tube and animal studies have found that mangerine may combat free radical damage associated with cancer, diabetes, and other diseases.
5. Contains Immune-boosting nutrients added
Mango is a good source of immune-boosting nutrients.
One cup (165 grams) of mango provides 10% of your daily vitamin A needs.
Vitamin A is essential for a healthy immune system. Linked to not getting enough
This vitamin increases the risk of infection.
Plus, one cup (165 grams) of mango provides nearly 75% of your daily vitamin C needs. This vitamin can help your body produce more disease-fighting white blood cells, help these cells function more effectively, and improve your skin's defenses.
Mangoes also contain other nutrients that may support immunity as well, including:
copper
Folic acid
Vitamin E
Several B vitamins
6. Supports Heart Health
Mangoes contain nutrients that support heart health.
For example, it provides magnesium and potassium, which help maintain healthy blood flow. These nutrients help blood vessels relax, which leads to lower blood pressure levels.
The super-antioxidant in mangoes also appears to be beneficial for heart health.
Animal studies have found that mangiferin may protect heart cells from inflammation, oxidative stress, and cell death.
Additionally, it may help lower levels of cholesterol, triglycerides, and free fatty acids in the blood.
While these results are promising, research on mangerine and heart health in humans is currently lacking. Therefore, more studies are needed.
7. May improve digestive health
Mango has many qualities that make it excellent for digestive health.
First, it contains a group of digestive enzymes called amylase.
Digestive enzymes break down large food particles so that your body can absorb them easily.
Amylase breaks down complex carbohydrates into sugars, such as glucose and maltose. These enzymes are more active in ripe mangoes, which is why they are sweeter than unripe mangoes.
Moreover, since mangoes contain a lot of water and dietary fiber, they may help with digestive issues like constipation and diarrhea.
A 4-week study in adults with chronic constipation found that eating mangoes daily was more effective at relieving symptoms of the condition than taking a supplement containing an amount of soluble fiber similar to that of mangoes.
This indicates that mangoes may contain other ingredients that aid digestive health, in addition to dietary fiber. However, more research is needed.
8. May support eye health
Mango is full of nutrients that help support eye health.
Two of the main nutrients it contains are the antioxidants lutein and zeaxanthin.
These are concentrated in your retina - the part that converts light into signals so your brain can interpret what you see. These nutrients are especially concentrated in the center of the retina, which is called the macula.
Within the retina, lutein and zeaxanthin act as a natural sunblock that absorbs excess light. In addition, it appears to protect your eyes from harmful blue light.
Mangoes are also a good source of vitamin A, which supports eye health.
Dietary vitamin A deficiency has been linked to dry eyes and night blindness. Severe deficiency can cause more serious problems, such as corneal scarring.
9. May help reduce the risk of some types of cancer
Mango is rich in polyphenols, which may have anti-cancer properties.
Polyphenols can help protect against a harmful process called oxidative stress, which is linked to many types of cancer.
Test-tube and animal studies have observed that mango polyphenols reduce oxidative stress. It has also been found to destroy or stop the growth of many cancer cells, including leukemia, colon, lung, prostate, and breast cancer.
Mangiferin, a major polyphenol in mangoes, has recently gained attention for its promising anti-cancer effects.
In animal studies, it reduced inflammation, protected cells from oxidative stress, and either stopped the growth of cancer cells or killed them.
While these studies are promising, more studies in humans are needed to better understand the potential anti-cancer effects of mango polyphenols on humans.
10. Versatile and easy to add to your diet
Mangoes are delicious, versatile and easy to add to your diet.
However, you may find it difficult to cut due to the hardness of the leather and its large pits.
Here's a good way to slice a mango:
With the mango peel still in place, cut long, vertical slices 6 mm away from the center to separate the pulp from the pit.
Cut the meat on each of these slices into a grid-like pattern without cutting the skin.
Remove the flesh cut from the skin.
Here are some of the ways you can enjoy mangoes:
Add it to smoothies.
Cut it and mix it with the sauce.
Put it in a summer salad.
Slice and serve with other tropical fruits.
Cut it and add it to the quinoa salad.
Add mango to Greek yogurt or oatmeal.
Top burger or seafood with grilled mango.
Keep in mind that mangoes are sweeter and contain more sugar than many other fruits. Moderation is key - it's best to limit your intake of mangoes to about two cups (330 grams) per day.
Bottom line
Mango is rich in vitamins and minerals
And antioxidants, they have been linked to many health benefits, including potential anti-cancer effects, as well as improved immunity, digestive and eye health.
Best of all, it is delicious and easy to add to your diet as part of smoothies and many other dishes.
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