About Health Benefits of Mango Fruit

Mango is a tropical fruit that is succulent and tastes great. It is consumed by many because of its great benefits to health as it is also known to help reduce the chances of getting certain diseases and prevent risks of other health conditions.

Though mangoes might come in different colors, shapes, sizes, and tastes, the nutritional benefits are generally the same as the differences are considered negligible.

 

Eating mangoes can help to maintain the body in different ways, such as;

1. Improves Skin

Mangoes contain minerals and vitamins which are good for the skin and hair as it helps to nourish them and promote the growth of the skin and hair tissues.

The vitamin A content in the fruit helps to moisturize the hair as it promotes the production of sebum, which prevents cancer and protects the skin from aging.

Vitamin C content in Mango helps build up the collagen in the body, which is also a type of protein, thereby helping the skin and the hair improve in texture.

Several intakes of mango fruits help in treating skin pores and keep the skin glowing. Therefore, anyone who eats mango regularly tends to develop flawless skin.

 

2. Rich in Antioxidants

There are certain antioxidant properties present in mango fruit: quercetin, fisetin, isoquercitrin, astragalin, gallic acid, and methyl gallate, which help protect the body from breast cancer, prostate cancer, cancer of the blood, and colon cancer.

 

3.  Maintain Normal Blood pH Level

Mango influences the blood pH positively by leaving a trace of alkaline in the body after digestion. It contains tartaric acid, malic acid, and a trace of citric acid that helps treat the body with alkali contents.

 

4. Boost the Immune System

Mangoes boost the immune system due to certain vitamins, such as vitamins C, B, and others.

Some photo nutrients present in mango such as beta-carotene, α-carotene, β-cryptoxanthin,lutein-zeaxanthin, lycopene are needed for the better functioning of the immune systems and mucous membrane.

The presence of zeaxanthin is an antioxidant that helps prevent macular degeneration (either wet or dry type), which affects mostly the aged and causes loss of vision due to the deposition of fats under the retina.

 

5. Facial Treatment

You can use the peels of mango to treat bacteria or diseases on the face or skin. The peel is placed on the face as a facial mask and allows to stay for some minutes before it is removed and the face washed with clean water.

The vitamins and minerals it contains, like vitamin E, helps to fight against skin infections and remove skin tan caused by the sun.

 

6. Reduce Cholesterol Level

The presence of vitamin C, pectin, and high-level fiber in mango help to reduce the level of cholesterol present in the body system, which is good for the heart and the overall wellbeing.

Eating mangoes will help in weight reduction, which can, in turn, help in the reduction of bad cholesterol in the body. Still, first, you should eat healthily to make it work, as eating unhealthy will likely reduce the effects of the benefits gotten from mango and other nutritious fruits.

Therefore substitute mangoes in place of other foods which are not healthy and lose weight faster whilst lowering your bad cholesterol level.

 

7. Improves Digestion

Eating mangoes improves digestion because it contains enzymes and fiber that help in the proper and easy digestion of food in the body.

Its water content also helps digestion and prevents digestive problems like constipation and other digestive tract issues.

 

8. Treat Anaemia

Mangoes contain a high level of iron that serves as a natural solution for anemia treatment. The role of the iron content helps to increase the red blood cells in the body.

Its content of vitamin C also helps balance the iron content in the body as it keeps them at the right level and improves its absorption.

Mango is also good for pregnant women as it helps provide them with additional iron that their body needs. And the presence of folate, which is vital for fetal development, makes it a good source of vital nutrients for pregnant women.

 

9. Prevents Asthma

The high content of beta-carotene found in mango and some other fruits like papaya (pawpaw), carrots, pumpkin, and more have been found to help prevent certain health conditions like Asthma.

The dietary antioxidants - beta-carotene function to reduce and prevent any risk associated with the inflammation of the airways and can reduce some symptoms associated with asthma.

Therefore, consuming mangoes and other beta-carotene-rich fruits daily will help prevent the risk of asthma and help reduce existing ones.

 

10. Prevents Cancer

Due to the anti-inflammatory properties of the beta-carotene found in mango, it also helps prevent cancer of the lungs or related others like cancer of the colon and prostate due to its ability to reduce inflammation.

Scientists conducted recent research onall kinds of cancer tissues with one of the antioxidants found in mango.

It was observed that the antioxidants affect the cancer tissues positively, with the colon and breast cancer tissues showing a more significant impact.

Therefore, these anti-oxidants that help prevent inflammation due to the oxidative processes that take part in the body greatly help prevent cancer and other diseases caused by inflammation.

 

11. Improves the Bone

Mango consists of various minerals and nutrients which has a great impact on the bone. It contains calcium and potassium, which work hand in hand to provide strong and healthy bones and teeth and improve its structures.

It also contains vitamins like vitamin K, whose health benefits are not limited to clotting of blood only but have also shown a significant impact on bones.

It helps the bone maintain its calcium content, can help improve the bone’s metabolism, and can as well prevent bone conditions like osteoporosis, which affects the aged mostly.

 

12. Good for the Heart

Some of the minerals and nutritional content of Mango make it good for heart health, such as dietary fiber, vitamins, and minerals like potassium.

The nutrients help to reduce the risk of heart-related diseases as well as prevent them.  When the potassium intake in the body is adequate, it helps prevent high blood pressure (hypertension), which is associated with the increase in sodium.

 

13. Reduce the Risk of Heat Stroke

The juice from the mango fruits can help in reducing the effects of sun/heat on the body. It is better to be mixed with a little water with or without a sweetener as it will have a long role to play in cooling down the body’s temperature.

A decrease in the body's temperature will prevent heat or sunstroke and other related health conditions such as tiredness, and it will also help replenish the lost energy.

 

Nutritional Values of Mangoes

 

Nutritional Facts – Per 100grams

Calories

60

Carbohydrates

18 g

Protein

0.6 g

Fiber

3 g

Folates

14 µg

Niacin

0.584 mg

Riboflavin

0.057 mg

Thiamin

0.0058 mg

Vitamin C

27.7 mg

Vitamin A

765 IU

Vitamin E

1.12 mg

Vitamin K

4.2 µg

Sodium

2mg

Potassium

156 mg

Calcium

10 mg

Copper

0.110 mg

Iron

0.13 mg

Magnesium

9 mg

Manganese

0.027 mg

Zinc

0.04 mg

Mango is a vitamin juicy fruit that contains many nutritional elements such as vitamin A, potassium, sodium, calcium, copper, potassium, vitamin B 6, carotene, vitamin E, and others that contribute to health improvements.

 

What is Mango?

Mango is among the family of drupes and is a tropical fruit widely grown in Asia and Africa. It has a sweet-sour taste with rich flavor and comes in various shapes, sizes, colors, and tastes resulting from climate and soil conditions.

Some of the mango types include and are not limited to Dasehri, Haden, Tommy Atkins, Valencia Pride, Alphonso, Keitt, Chaunsa, and other mango varieties.

 

How can you consume mangoes?

In different parts of the world, mango can serve different purposes. It can be eaten whole, converted into mango juice, mango salad, and jam. It can even serve several culinary purposes as you can use it to prepare many dishes like Mango salsa, mango cheesecake, and more.

 

Is it Safe to eat Mango Every day?

Daily intake of mango fruits is good for the body as it provides the body with all-around benefits.

And daily consumption will help to supplement your daily meal, providing the body with the needed/unavailable nutrients.

 

Is it Safe to eat Mango at night?

Mango fruit can be taken at any time of the day but is advised to be eaten before dinner to get digested easily and the nutrients absorbed adequately.

 

Side Effects

Mango fruits have many phytochemicals and nutrients that positively affect health conditions, mainly when eaten moderately especially ripened and soft ones, because immature and unripe ones cause diarrhea and other side effects.

There have been proven reactions from allergic reactions to poison oak to have adverse side effects after eating mangoes such as lips, gum, or tongue dermatitis/rash, especially where direct contact can be found on mango leaves and other parts of the mango plant.

 

Conclusion

The health benefits of mango cannot be overestimated as it contains lots of vital nutrients which the body needs to function properly. The health benefits mango provides are summarized below as it helps

1. Improves Skin

2. Rich in Antioxidants

3. Maintain Normal Blood Ph Level

4. Boost the Immune System

5. Facial Treatment

6. Reduce Cholesterol Level

7. Prevent Asthma

8. Improves Digestion

9. Treat Anaemia

10. Prevent Cancer 

11. Improves the Bone

12. Good for the Heart

13. Reduce the Risk of Heat Stroke



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