EATING MANGO & ITS BENEFITS

Mango is a tropical fruit that has been farmed for over 4,000 years in India and Southeast Asia. Mangoes come in hundreds of different varieties, each with its unique flavour, aroma, shape, size, and colour.

Mango and its nutrients have been linked to a number of health benefits, including improved immunity and digestive health. Some polyphenols in the fruit may even aid in lowering the risk of some cancers.

Benefits of eating mango

Mangoes are high in vitamins, minerals and antioxidants, all of which are beneficial to health. Vitamin K, for instance, aids in blood clotting and prevents anaemia. It also helps strengthen bones.

Mangoes are also high in vitamin C, which is necessary for blood vessel and collagen formation and healing.

Mangoes can also provide a variety of health benefits. Some of these are:

• Lower risk of cancer

 Mangoes are high in beta-carotene, the yellow-orange ingredient that gives the fruit its colour. Beta-carotene is one of the several antioxidants found in mangoes. These antioxidants have been shown to combat free radicals that damage cells and contribute to cancer.

• Improve heart health

 Mangoes are also beneficial to the cardiovascular and circulatory systems. They are high in magnesium and potassium, both of which have been associated with lower blood pressure and a more consistent pulse. The mangiferin in mangoes is believed to reduce heart inflammation, according to certain preliminary studies.

• Improve digestive health

 Mangoes may aid in the regulation of the digestive system. They include both amylase chemicals and dietary fibre, both of which can help avoid constipation. Amylase molecules can help in digestion by breaking down difficult carbohydrates. Furthermore, mango fibre may be more effective at relieving constipation than equivalent fibre supplements.

• Nutrition

Being a rich source of carbohydrates and fibre, mangoes are a powerhouse of nutrition. They have trace proteins but are endowed with micronutrients, including vitamins A and C in substantial quantities and B vitamins in smaller amounts. Therefore, mangoes are the perfect midmorning snack or a late-night sweet treat.

Benefits of mango leaves

While we are all too familiar with the 'king of fruits,' a less known fact is that mango leaves also make for a tasty, healthful ingredient. 

In some cultures, it is common to cook and eat tender, delicate mango leaves because of their beneficial properties. Owing to their nutritional benefits, the leaves also find their way into teas and supplements. 

Traditional Indian and Chinese systems of medicine have used mango leaves in their formulations for thousands of years.

• Rich in Plant Compounds

Mango leaves include polyphenols and terpenoids, as well as other plant components.

Terpenoids aid healthy vision and immune function. Being antioxidants, they also scavenge free radicals and preserve cell health. 

Polyphenols also have antioxidant and anti-inflammatory characteristics. Numerous studies have demonstrated their ability to help treat or prevent obesity, diabetes, heart disease and cancer by improving gut bacteria.

Mangiferin, a polyphenol found in a wide range of plants but especially in abundance in mangoes and mango leaves, has been linked to several health benefits.

• Anti-inflammatory properties

 Mangiferin's anti-inflammatory qualities are responsible for many of the potential advantages of mango leaves. 

• Prevents weight gain

 Studies have demonstrated the ability of mango leaves to help manage metabolic and lifestyle disorders such as diabetes and obesity.

Animal studies have shown that mango leaf extract possibly helps lower fat deposition in tissues. 

A cell-signalling protein called adiponectin is found to regulate fat metabolism and sugar levels. 

Nutritional value of mangoes

• One serving size is equal to 3/4 cup of sliced mangoes and contains only 70 calories, making it a filling, sweet treat.
• One full mango contains around 202 calories.
• Mango is fat-free, sodium-free and cholesterol-free.
• Mangoes contain more than 20 vitamins and minerals, making them a superfood.

Benefits of mango for skin

You can get a more concentrated dose of the critical nutrients by consuming mango oil or extract in addition to eating raw mango.

Mango butter or mango pulp makes an ideal face mask that brightens and moisturises facial skin. Mango butter can be used as a substitute for shea or cocoa butter on the skin.

Only a few studies demonstrate the benefits of applying mango pulp straight to the skin. Nevertheless, many people appreciate the fruity scent and believe that it moisturises their skin.

Consuming this fruit, laden with vitamins A and C, also helps protect the skin from UV damage and retain its youthfulness 

Side-effects of mango

1. Mangoes are rich in fibre, which is often hard to digest and results in diarrhoea. It is, therefore, best had in moderation.
2. Mangoes' high sugar content might prove detrimental to people with diabetes. Again, moderation is key, as is sound medical advice on whether mangoes are safe for you.
3. Some people tend to be allergic to mangoes and experience stomach pain with or without diarrhoea. Other symptoms include a runny nose, sneezing and breathing difficulties. In such cases, it is best to rule out allergy by getting an allergy test. It is also a good idea to abstain from eating them for a while.

Conclusion

Mango is one of the best desserts after any meal. Your kids will love to have a tray filled with mangoes. The benefits of mangoes are plenty in number, but you shouldn't have plenty of mangoes.

Mangoes act as a stress-buster during the sweltering summer months. You can have mangoes post-work-out sessions or during morning walks. Do you crave delicious mangoes this summer? Visit Wellness Forever now!

FAQs

1. Are mangoes good for diabetes? 

Ans: Yes, they are good but in moderation. Although rich in vitamins and minerals, because of their high sugar content, they need to be consumed in moderation.

2. How many mangoes are good for your health?

Ans: 2-3 mangoes should go well with your meal.

3. Is mango considered good for constipation?

Ans: Yes, as they are fibre rich, mangoes are considered good for constipation.