Top 9 Health benefits from Mangoes

Mangoes, also known as Mangifera indica, are a type of tropical stone fruit that is similar in size to grapefruit. Their skin can range in color from yellow to green or red-green, while the flesh is soft and yellow. The fruit contains a hard, inedible stone in the middle. There are different health benefits from mangoes but make sure you take it in desired quantity only.

The nutritional information for fresh mango per 80g serving is:

• 1.3g of fiber
• 0.7g of protein
• 0.3g of fat
• 134mg of potassium
• 29mg of vitamin C
• 48kcal/200kj of energy
• 11.2g of carbohydrates

Mangoes contain beneficial protective compounds that possess antioxidant properties, such as gallotannins and mangiferin. These plant chemicals have been researched for their potential to combat the oxidative stress caused by daily living and exposure to toxins.

Similar to other plant-based foods, a significant portion of these compounds can be found in the skin and immediately underneath it. A study conducted in 2012 indicated that the peel of mangoes may aid in the prevention of obesity due to the presence of these plant chemicals.

Mangos are abundant in essential nutrients and vitamins that provide a feeling of satiety upon consumption. Furthermore, its high fiber content aids in enhancing digestive function and eliminating excess calories from the body. Consequently, this contributes to weight loss.

Studies have revealed that individuals experiencing chronic constipation witnessed remarkable improvements in their symptoms following the consumption of mangoes for four weeks. The fruit’s fiber content could contribute to this effect, along with other potential compounds present in the fruit. Additionally, mango tree leaves have been found to contain plant chemicals that may exhibit antidiarrheal activity.

Research has examined the gastroprotective benefits of phytochemicals present in mangoes. These compounds possess anti-inflammatory and antioxidant properties that benefit the digestive system and may also assist in reducing inflammation associated with conditions like ulcerative colitis.

Mangoes contain an impressive array of nutrients, including vitamins, minerals, and antioxidants, that can help boost brain health. Specifically, the fruit’s high levels of vitamin B6 and glutamine have been linked to improved concentration and memory retention.

Vitamin B6 plays a vital role in cognitive development and function, as it supports the production of neurotransmitters, which are responsible for transmitting signals between brain cells. Inadequate levels of vitamin B6 have been associated with cognitive impairment and memory decline. Mangoes are an excellent source of vitamin B6, with just one cup of sliced mango providing nearly 10% of the recommended daily intake.

Mangoes are a rich source of vitamins A and C, both of which offer numerous benefits for the body. Vitamin C plays a critical role in the production of collagen, a protein that provides structure to the skin and keeps it supple and firm. It is also a potent antioxidant that helps protect against environmental damage. Insufficient vitamin C intake can impact wound healing and promote the development of fine lines and wrinkles on the skin. It can help in promoting collagen production, which strengthens hair follicles and stimulates growth.

Vitamin A is crucial for the growth of all cells in the body, including those in the skin and hair. Research indicates that it may have protective effects against the visible signs of aging. One of the key functions of vitamin A is its role in the production of sebum, an oily substance that hydrates and moisturizes both the skin and scalp.

A study conducted on animals in 2016 revealed that mangiferin, a plant chemical found in mangoes, may offer heart-protective benefits by reducing inflammation. Additional animal studies have suggested that this same compound could also assist in maintaining healthy cholesterol levels.

In addition to consuming mangoes, using a mango scrub on your skin can also provide a softer and more supple texture. You can create a paste by mashing mangoes and adding honey and milk. Afterward, gently massage the paste onto your skin and leave it on for 10-15 minutes. Rinse it off thoroughly to reveal beautifully rejuvenated skin.

Beta-carotene, which is responsible for the vibrant yellow-orange hue of mangoes, is abundant in this fruit. This pigment is a type of antioxidant, one of many present in mangoes. Antioxidants are essential in combating harmful free radicals that can cause cell damage and possibly lead to cancer. Studies have shown that the antioxidants present in mangoes are effective in fighting free radicals.

The vibrant orange flesh of mangoes is an indication of their high concentration of carotenoids, which are beneficial for maintaining healthy eyesight.

Mangoes are particularly rich in lutein and zeaxanthin, two carotenoids that are vital for protecting the retina from both sunlight and the blue light emitted from digital devices.

These carotenoids are particularly beneficial in preventing age-related macular degeneration, a common eye condition associated with aging.

Mangoes have a compound called urushiol in their skin, which is also found in poison ivy and causes an itchy red rash upon contact.

Although the amount of urushiol in mango skin is lower than that in poison ivy, it can still cause allergic reactions and rashes.

In rare cases, some individuals may also experience an allergic response upon consuming the peeled fruit.

If you are sensitive to poison ivy, it is important to exercise caution while peeling mangoes and avoid eating the skin altogether.

With so many health benefits from mangoes, you can add them to a balanced and diverse diet unless an allergy is experienced.

However, some individuals with sensitive skin may develop contact dermatitis upon touching the fruit.

To prevent any adverse reactions, it is recommended that you avoid eating the skin of a mango.

If you have skin sensitivity, you can peel the mango while wearing gloves or using a towel to avoid direct contact with the skin.

When the mango is ripe, the flesh should be soft and brightly colored in shades of orange and yellow.

You can enjoy the ripe mango flesh raw, grilled, or frozen as a sweet treat.

Regardless of the variety, mangoes provide a range of impressive health benefits. In the past, mangoes were only available at the end of the dry season, but nowadays, they can be purchased all year round in grocery stores.

Now that you know the health benefits from mangoes, make sure you take them in the desired quantity that your body needs.

Author

Bikash Nayak

Apart from writing 5 days a week, Bikash is a full-time vegan. He is passionate and a vivid explorer(only when it comes to food). With years of experience around veganism, he talks about vegan goodies, restaurants, and supplements. Oh, he loves chess and astronomy(and food, too!).