Did you ever fight with your brothers or sisters to eat all the mangoes kept in the kitchen? Wasn’t that one of the best memories of the childhood; the one that we can never forget! Mango is the King of Fruits not because of its mouth-watering taste but it also offers countless health benefits. Below we discuss 20 health benefits of Mango that makes it the King of Fruits.
What is a Mango?
To be honest, this luscious fruit needs no introduction. However, for people who are interested in science, Mango belongs to the Mangifera, which is a genus of flowering plants in the cashew family known as Anacardiaceae.
There are more than 69 species in this family. Common Mango is the most popular member of this family. Mango trees are, mostly found in subtropical South & South East Asia. The highest number of it found in India.
In fact, Mango is the national fruit of India, Philippines and Pakistan. It also wears the crown of national tree of Bangladesh.
There are many varieties of Mango. However, Alphonso is the most popular one among all. It is rich in flavour, sweetness and taste. It also is the most expensive one. The Alphonso is cultivated in Ratnagiri, Raigad as well as Konkan region in the western India.
Ready to eat mango have different size and color. You can find a red, green, orange or yellow mango in your surroundings however; yellow one is the most famous of them all. The length of mango leaves is 20-40 cm. They are orange and pinking while young and become green once they are fully developed.
Are Mangoes Beneficial For Your Health?
Mangoes are not only tasty but come with many health benefits. Do you remember the benefits of mangoes that you listened from your mother or grandmother when you were young? It is an amazing energy booster and improves your health.
Mangoes are rich in bioactive compounds (1) that stop the spread of human breast cancer cells. Mangoes contain the highest amount of beta-carotene, which prevents cancer and heart disease from spreading in human body (2).
Mangoes also contain Vitamin A and C. Vitamin A improves our eyesight and skin. Vitamin C boosts immune system resulting in fighting infection and faster healing of wounds.
Mango Nutritional Value
When you eat one mango, your calorie intake is approximately 107 calories. Below is a simple to understand chart that will help you find the nutrients present in Mango:
- Vitamins: Mango is one of the best sources of Vitamin A, C, K. Vitamin K is useful for bone health, and Vitamin A is beneficial for our eyesight. Vitamin C is crucial for immune system.
- Minerals: Mangoes not only contain Vitamins but also are rich in Minerals like Iron, Potassium, Calcium and Phosphorus.
- Mangoes provide small amount of protein, fibre and carbs too.
Below are some specific health benefits of mangoes that you can enjoy after eating this mouth-watering fruit.
Health Benefits of Mangoes
Mangoes Prevent Cancer
Mangoes contain healthy carotenoids, polyphenols and many fibres proven to stop proliferation of colon cancer (3). Mangoes also contain distinctive properties of antioxidants that are not present in other fruits.
In fact, few studies reveal the Anticarcinogenic effects of Mangoes because of its polyphenolic ingredients (4).
Studies revealed that mangoes contain Mangiferin, a natural xanthonoid that prevents diseases associated with oxidative stress, which leads to cancer.
Mangoes Prevent Heart Disease
Mangoes are rich in potassium. Any person who suffers from hypertension should increase potassium intake and decrease sodium intake. High quality evidence linked increased potassium intake with reduction in blood pressure.
The higher amount of potassium in diet did not have any side effect on blood lipid concentrations or catecholamine concentrations.
The study conducted on 1606 participants, concluded with promising results. Higher potassium intake could decrease risk of heart attack by 24% (5).
Mangoes contain familiar bioactive compounds like carotenoids, tocopherols, Gallic acid, quercetin, etc., which not only affected the body composition but also regulated blood sugar and lipid profile in a study done on mice. In Humans, you will notice reduction in blood sugar (6).
Mangoes reduces Cholesterol
Mangoes contain very low pectin however; studies reveal that pectin reduces levels of cholesterol in body (7). A phytosterols rich compound known as Mangiferin is also present in Mango, which is a standard source of nutraceutical ingredient that lowers serum cholesterol levels (8).
Mangoes Can Treat Diabetes
A study completed on 20 subjects who consumed half mango a day for 12 weeks concluded that the fibre and Mangiferin content of Mangoes helped in reducing blood glucose levels (9).
Another Study done in Japan showed the health benefits of Mangiferin on patients suffering from type II diabetes (10).
Mangoes Improves Sex Life
Mangoes contain Vitamin E as well as beta-carotene, which are popular for boosting sex drive.
A Study published by USNIH found Vitamin E to be helpful in preventing sperm damage due to oxidative stress and free radicals (11).
Therefore, it is a good habit to grab a mango before romancing with your partner for intense sexual pleasure.
Mangoes Helps in Digestion
Mangoes contain soluble as well as insoluble fibre. When we eat fibre-rich food, our stomach is full for longer time; it also works as an effective colon cleanser.
Fibre maintains overall health of the digestive system. It enhances the process of digestion and gives you a relief from constipation and other digestion related problems (12).
Mangoes & Pregnancy
Mangoes contain most of the vitamins like A, C, B6 and others. It also contains minerals like iron, which increases the count of Red Blood Cells that fights anaemia.
The presence of Vitamin A in mother’s diet helps in preventing eye related problems in new-born (13).
Mangoes assist Weight Loss
Mango has a skin that protects its inner flesh. Many people do not eat the peels of fruits like Mango due to its bitter taste.
Just like other peels, you can eat a mango peel, as they are rich in fibre and vitamin content. Mango Skin contains phytochemicals that have natural fat bursting capabilities. It hampers the growth of fat cells in body, a study found (14).
Note: Although Mango Skin has the fat burning ability, it also contains urushiol, which can trigger an allergic response in few people. If you are sensitive to urushiol, avoid eating mango peels, as that will do more harm than good.
Mangoes Prevent Asthma
When you eat food rich in Vitamin C, you can improve Asthma. Many studies, though in pre-mature stage, linked high intake of Vitamin C to reduction in Asthma cases (15).
Although, more research is required to verify the health benefits of Vitamin C on Asthma, the initial findings have revived interest in it.
Mangoes Aid Eye Health
Eyes are one of the very delicate but most important organs of your body. When it comes to eye health, foods containing Vitamin A & beta-carotene are undoubtedly awesome. One Mango contains approximately 181 μg RAE.
A Study done by Oregon State University concluded that deficiency of Vitamin A is one of the main causes of preventable blindness in the World. If you lack Vitamin A, your body is prone to infections, thyroid and other diseases related to skin (16).
Mangoes also contain Zeaxanthin that assist in improving eye health and prevent macular degeneration. It possesses a carotenoid known as cryptoxanthin, which reduced macular degeneration on subjects in a study done by Boston Medical Center & Laboratory of Nutrition and Vision Research (17).
Mangoes Aid Brain Health
Mangoes contain Vitamin B6 and Iron. Vitamin B6 is required for development of cognitive ability of Brain. Iron helps in proper functioning of Brain.
Recent study found that Mango could improve memory. It reduces the oxidative stress thereby possessing neuroprotection properties (18).
Mangoes Maintain Blood Pressure
Mangoes are great source of potassium. The average American diet is high in sodium and low in potassium. This shows us why most of the Americans have hypertension as well as high risk of cardiovascular diseases.
Our body need potassium for functioning of muscles (19). Potassium aids in relaxing the blood vessels, reducing blood pressure and protecting our muscles from cramps.
Therefore, regular intake of Mangoes helps in lowering Blood Pressure and reducing chances of a heart attack.
Mangoes Improves Skin Health
Mangoes contain Vitamin A and carotenoids like beta-carotene. Both work to enrich skin health. Beta-carotene is an endogenous photo protector, which has the ability to stop Ultra Violet induced erythema formation in skin (20).
Mangoes are rich in polyphenols that can reduce chances of skin cancer (21). Vitamin A also helps in reducing oil, improving skin development and reducing fine lines.
Mangoes Improve Immunity
Mangoes are great source of Vitamin C, which improves your immune system by accelerating the functioning of WBC (White Blood Cells). Mangoes also contain Zinc, which maintains the functioning of immune system (22). Vitamin C can prevent allergies as well as infections.
Mangoes Can Get You Rid of Kidney Stones
Mangoes are great source of Vitamin B6 also known as pyridoxine. Vitamin B6 decreases urinary oxalate that causes Kidney Stones (23). The potassium present in Mangoes also aids in prevention of kidney stones.
Mangoes Improve Bone Health
Mangoes contain Vitamin A and beta-carotene. As per Pomona College Research, Vitamin A & beta-carotene helps in bone and tooth growth (24).
It is also rich in Lupeol, a compound whose health benefits against inflammation and arthritis are studied (25).
Mangoes Can Assist In Anaemia
As Mango contain high content of iron, it is extremely beneficial for people experiencing anaemia (26). It is also rich in Vitamin C, which aids in absorption of iron in the body.
Mangoes Can Fight Heat Stroke
Ripe Mango Juice can help in reducing the effect of heat stroke (27). Mangoes provide huge energy as well as helps in hydrating the body.
As Mangoes, contain potassium, which counters the effect of sodium; ultimately maintaining fluid level in the body.
Mangoes Improve Hair Health
Mangoes contain Vitamin C in good quantity. Vitamin C aids in production of Collagen thereby strengthening the hair (28).
Mangoes are also rich in Vitamin A, which improves the scalp condition of your hairs. Beta-carotene present in Mango treats dandruff and nourishes hair, which is another reason to eat mangoes regularly.
Mangoes Can Improve Diarrhea
Mango leaves contain tannins, an organic substance which can be dried and kept for consumption. It can treat Diarrhea.
Mangoes are one of the best fruits to include in your diet plan. They will not only make your diet delicious but also help your body become healthier and stronger. Therefore, start reaping the benefits of mango today!