“Every summer day should be mangonificent”
Native to the Indian subcontinent, mangoes were first ever cultivated in Northeast India, Bangladesh, and Myanmar about 25-30 million years back. Calling itself King of fruits, mangoes are one of the very few fruits that have found a coveted place in Hindu religious scriptures. One of the Food historian KT Achaya in his book called “A Historical Dictionary of Indian Food” writes, from its very first mention as ‘amra’ in the Brahadarnayaka Upanishad and in the later Shatapatha Brahmana, the virtuous of mango fruit have been extolled for three thousand years.
So coming to the concerns regarding the health benefits of mangoes, this fruit is not only delicious but also boasts an impressive nutritional profile. In fact, many researches have been found mango and its nutrients to health benefits, for example, improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.
Here’s an overview of incredible facts about mango nutrition, benefits, and some tips on how you can enjoy eating them up.
Nutritional Facts of a Mango
Given the mango nutrition facts having low in calorie but full of nutrients, one cup (165 grams) of sliced mango provides the following nutrients:
- Calorie: 99
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Protein: 1.4 grams
- Dietary Fiber: 2.6 grams
- Vitamin C: 67% of the RDI – Reference Daily Intake
- Copper: 20% of the RDI
- Vitamin B6: 11.6% of the RDI
- Vitamin A: 10% of the RDI
- Vitamin E: 9.7% of the RDI
- Vitamin K: 6% of the RDI
- Vitamin K: 6% of the RDI
- Niacin: 7% of the RDI
- Potassium: 6% of the RDI
- Manganese: 4.5% of the RDI
- Thiamine: 4% of the RDI
- Magnesium: 4% of the RDI
Moreover, there includes small amounts of Phosphorous, Pantothenic acid, Selenium, Calcium, and Iron. Importantly, one cup of mango (165 grams) offers nearly 70% of the RDI for Vitamin C – a water-soluble that boosts up your immune system helps your body to absorb iron and promotes growth and overall health benefits.
Synopsis: Mango is low in calorie yet high in nutrients – especially vitamin C, if takes on a regular basis, can boost up immunity, iron absorption, growth, and repair.
Here Are the List of Health Benefits of Mango You Should Know
High in Antioxidants
Since the mango is packed with polyphenols – plant compounds that usually function as antioxidants. The antioxidants are essential as they help protect your cells against free radical damage.
Reference: https://pubmed.ncbi.nlm.nih.gov/19149749/
Research has also been linked to free radicals damage to signs of aging and chronic disease. Among all the polyphenols, the mangiferin has gained the most interest and is often called a “super antioxidant” since it’s especially powerful. This mangiferin may counter free-radical damage linked to cancer cells, diabetes and other illnesses.
Synopsis: Mango has over a dozen types of polyphenols, including mangiferin, which is a powerful antioxidant in our body.
May Support Heart Health
One of the benefits of eating mangoes supports a healthy heart. For example, it provides magnesium and potassium, which help to maintain a healthy pulse, blood vessels relax, promoting lower blood pressure levels. Due to presence of an antioxidant called mangiferin, the heart pumps out and in healthy amount of blood, however, these studies are needed deep research.
Animals study have found that mangiferin protect heart cells against inflammation, oxidative stress and apoptosis, which controls cell death.
Reference: https://pubmed.ncbi.nlm.nih.gov/28181586/
Moreover, eating mangoes can lower blood cholesterol, triglycerides, and free fatty acid levels.
Improve Digestive health
Several qualities can be traced out from the Mango and one of them is it excellent for digestive health. It contains a group of digestive enzymes called amylases. What digestive enzymes do is they break down food molecules to get absorbed easily. Whereas amylases break down complex carbs into sugars, such as glucose and maltose, considered as more active in ripe mangoes. That’s the reason why they’re sweeter than unripe ones.
In addition, since mangoes are known to have contained plenty of water and dietary fiber, it can help solve digestive problems like constipation and diarrhea. A study have been concluded that adults with chronic constipation eating mango daily were more effective at relieving symptoms of the condition than a supplement containing a similar amount of soluble fiber.
Reference: https://pubmed.ncbi.nlm.nih.gov/29733520/
Synopsis: Mango has digestive enzymes, water, dietary fiber, and other compounds that promote different aspects of digestive health.
Support Eyes Health
Mango is considered with consisting of full of nutrients that help to maintain healthy eyes. Two key nutrients – lutein and zeaxanthin accumulate in the retina of eyes that convert light into brain signals so your brain can interpret what you see – especially at its core, the macula. Inside the retina, these two nutrients act as a natural sunblock, absorbing excess light. Moreover, they appear to protect your eyes from harmful blue light.
Reference: https://pubmed.ncbi.nlm.nih.gov/26798505/
You must have heard of vitamin A, which is rich in Mangoes supports your eye health. However, a lack of this vitamin can be linked to dry eyes and night blindness. More severe deficiencies can cause more serious issues, for example, corneal scarring.
Improve Hair and Skin Health
Due to high in vitamin C, mangoes are meant to promote healthy hair and skin. This vitamin is essential for making collagen – a protein that provides a structure to your skin and hair. Collagen helps your skin combats sagging and wrinkles. Additionally, this vitamin encourages hair growth and the production of sebum – a liquid that provides moisturize your scalp to keep your hair healthy.
What’s more, vitamin A and other retinoids migrate to your skin and protect it from the sun. In fact, apart from vitamin A and C, mango is high in polyphenols, which function as antioxidants. These antioxidants help protect hair follicles against damage from oxidative stress.
Synopsis: Mango contains vitamin C, which offers your skin elasticity and prevents sagging and wrinkling. It also provides vitamin A that essential for perfect hair growth.
How to Add Mango to Your Diet = Easy Ways to be Followed
Mango is no doubt delicious and easy to add to your diet, yet, it can be difficult to cut due to its tough skin and large pit. A perfect idea to cut long vertical slices away from the middle to separate the flesh from the pit. Next, cut the flesh into a grid-like pattern and scoop it out of the rind. Here are some ways you can enjoy your mango:
- Add it to smoothies.
- Dice it and can be added to salads.
- Toss it into a summer salad.
- Slice and serve it along with other tropical fruits.
- You can add mangoes quinoa salads.
The bottom line is you should keep in mind that mango is sweeter and contains more sugar than many other fruits. So it’s best to limit easting mango to no more than two cups – 330 grams per day at most. Though the limitations are there, due to enormous nutrients, mangoes have always been loved and associated with many health benefits. Best of all benefits of mangoes, it’s tasty and easy to add to your diet as part of your dishes.
