Mango is called the king of fruits not globally but in a partial world. Mango is stone fruit which means it has compacted seed in middle. It belongs to South East Asia and hence cultivated for 4000 years. There are many types of mangoes. They vary on shape, size, color, and taste. Mangoes possess massive health benefits. It is delicious as well as rich in nutrition. Here are studies that explain mangoes are anti-cancer agents, immunity booster, good digester, and keep eyes healthy. This is seasonal fruit of summer and you can make your sunny days healthy and refreshing by eating fresh delicious mango slices or by taking mango shake.
The nutritional profile of mango
A cup of mango is low in calories indeed but also it is full of incentive nutrition such as;
- Protein 1.4 grams
- Calories 99
- Carbs 24 grams
- Fats 0.6 grams
- Fiber 2.6 grams
- Vitamin C 67% of the RDI
- Vitamin B6 11.6% of the RDI
- Copper 20% of the RDI
- Vitamin A 10% of the RDI
- Vitamin E 9.7% of the RDI
- Niacin 7% of the RDI
- Potassium 6% of the RDI
- Vitamin B5 6.5% of the RDI
- Vitamin K 6% of the RDI
- Manganese 4.5% of the RDI
- Thiamine 4% of the RDI
- Magnesium 4% of the RDI
One cup 165 grams of mango gives 70% vitamin C which is essential for immunity production.
Vitamin C repairs damage issue and help in boosting growth.
Benefits of Mango
Rich in antioxidants
Mango contains polyphenol that acts as antioxidants. Mangoes have also some other variable compounds include catechins, quercetins, rhamentin, kaempferol, mangiferin, and benzoic acid.
Antioxidants protect cells against free radical damage. Free radicals can trigger chronic disease. They are harmful compounds and hence damage calls physiologically and functionally. Antioxidants bind with free radicals and protect the body from chronic infection.
Mangiferin shows in a controlled experiment they destroy free radicals and protect the body from cancer, diabetes and illness.
Act as immunity booster
Mango helps in boosting immunity. One cup of mango has 165 grams that has 10% of our daily life protein A.
Vitamin A is essential for immunity. It protects mild and chronic infections.
Mango also provides Vitamin C that is essential in the production of white blood cells. Mango also contains Vitamin B, Vitamin K, and Vitamin E which are also important for immunity.
Keeps heart healthy
Mango has a rich nutritional profile that is essential for a healthy heart.
They contain magnesium and potassium that relax blood vessels and make a steady flow of blood. Mangoes help in lowering blood pressure.
They contain mangiferin which is antioxidant and prevents free radical infection. Mangiferin protects cells from apoptosis, cell death, and repairs damaged cells.
Mangiferin also lower cholesterol levels and stabilize lipid profile.
Mangoes are beneficial for good health. Good health comes with all healthy organs and organ systems.
Mangoes have amylases which are digestion enzymes.
Digestive enzymes take down the large molecule into smaller ones so the stomach can absorb nutrients effectively.
Full ripped mangoes are rich in amylases and hence they have the ability to transform large complicated carbs into simple compounds such as glucose and maltose.
Although mangoes have dietary fibers they are also helpful in treating constipation and diarrhea.
Keep eyes healthy
Two antioxidants lutein and zeaxanthin are compact in the retina. The retina is part where light is converted in brain signal so your brain can perceive what you are viewing.
These antioxidants lutein and zeaxanthin act as a light absorber in the retina. They absorb excessive sunlight as sunblock act on the skin.
They also protect eyes from blue light.
Mangoes also have Vitamin A which is essential for eye function.
Lack of Vitamin A can cause nighttime blindness and dry eyes. A severe deficiency can lead to coronal scarring.
Improve hair and skin health
Mangoes are also beneficial for hair and skin health.
They contain Vitamin C which produces collagen, a protein. Collagen structures your skin. Healthy skin comes up with a good quantity of collagen.
They also contain Vitamin A which is essential for sebum. Sebum keep scalp moisturizes and hence keeps hair healthy.
Mangoes are also abundant in polyphenol which is antioxidant and keep hair and skin away from damage by exhibiting antioxidant properties.
Act as anti-cancer agents
Mangoes lower oxidative stress by confiscating free radicals. Free radicals damage body cells and trigger many chronic diseases such as cancer and diabetes.
The controlled experiment shows antioxidant properties and defensive treatment against breast cancer, prostate, lungs, and colon.
Mangiferin is promising for the removal of the cancerous element in the body. They stop or kill cancerous cells. Mangiferin lowers oxidative stress and removes toxic compounds from the body.
Easy ways for mango intake
Mango is a seasonal fruit and hence here are diverse and easy to make approaches for mango intake.
- You can eat mango in slices.
- You can make a smoothie
- Prepare mango shake
- You can prepare a fruit salad
Mangoes have a rich nutritional profile. It improves hair skin and eye help. It improves digestive system. And help in treating constipation and diarrhea. It is abundant in antioxidants compounds and hence declines oxidative stress in the body. It prevents the body from chronic diseases such as cancer and diabetes.
You can take a mango in several ways. Due to the strong nutritional profile, it is vital for performing daily routine chores. Enjoy your summer sunny days with delicious mangoes slices or prepare a smoothie and build health to embrace life fully.