Mango is the one of the delicious seasonal fruits grown in tropics. Mango also known as the king of fruits, is famous for its unique taste, fragrance, flavor and it is called "super fruit" because of its nutrition rich qualities which are beneficial to your health. Mangoes taste so good that people forget they are also healthy! Let us discover how the “king of fruits” can help you, stay healthy.
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Mangoes have been named the most widely consumed fruit in the world. There are many different kinds of mangoes that range in color, shape, flavor and seed size. While the skin color of mangoes can vary from green to red, yellow or orange, the inner flesh of the mango is mostly a golden yellow. They have a sweet and creamy taste and contain over 20 vitamins and minerals.
One cup of diced mango contains 100 calories, 1 gram protein, 0.5 grams fat, 25 grams of carbohydrate (23 grams of sugar and 3 grams of fiber), 100% of the daily need for vitamin C, 35% for vitamin A, 20% of folate, 10% of vitamin B-6 and 8% of vitamin K and potassium.
Some of the possible health benefits of consuming mango include a decreased risk of macular degeneration, a decreased risk of colon cancer, improvement in digestion and bone health and even benefits for the skin and hair.
Health Benefits:
1. Prevents Cancer:
Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.
2. Lowers Cholesterol:
The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff)
3. Asthma prevention: Health Benefits:
1. Prevents Cancer:
Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.
2. Lowers Cholesterol:
The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff)
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.
5. Helps in Diabetes:
Mango leaves help normalize insulin levels in the blood. The traditional home remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning. Mango fruit also have a relatively low glycemic index (41-60) so moderate quantities will not spike your sugar levels.
6. Clears the Skin:
Can be used both internally and externally for the skin. Mangos clear clogged pores and eliminate pimples. (Read more on page 5.)
7. Eye Health:
One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
8. Alkalizes the Whole Body:
The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body.
4. Helps in controlling Blood pressure:
Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
Mango leaves help normalize insulin levels in the blood. The traditional home remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning. Mango fruit also have a relatively low glycemic index (41-60) so moderate quantities will not spike your sugar levels.
6. Clears the Skin:
Can be used both internally and externally for the skin. Mangos clear clogged pores and eliminate pimples. (Read more on page 5.)
7. Eye Health:
One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
8. Alkalizes the Whole Body:
The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body.
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.
The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong. 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.
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