Mango, often referred to as the “King of Fruits”, are not only delicious but also have many health benefits. Loaded with vitamins, minerals and antioxidants, mangoes can be a great addition to your diet. In this article, we’ll look at the top five health benefits of mangoes, backed by science. From their role in pregnancy to their effects on diabetes management, we’ll cover why this tropical fruit should be on your shopping list.
Nutritional value of mango
Before we dive into the specific health benefits, let’s take a look at the nutritional profile of mangoes. One cup of sliced mango (about 165 grams) contains the following:
Harare: 99
Protein: 1.4 grams
Carbohydrates: 24.7 grams
Fiber: 2.6 grams
Vitamin C: 67% of the Daily Value (DV)
Copper: 20% of DV
Hate: 18% of DV
Vitamin B6: 11.6% of the DV
Vitamin A: 10% of the DV
Vitamin E: 9.7% of the DV
Vitamin K: 6% of the DV
Niacin: 7% of the DV
Potassium: 6% of the DV
Riboflavin: 5% of the DV
Magnesium: 4% of the DV
Thiamine: 4% of DV
Mangoes are rich in vitamins and minerals, making them a nutritious choice for people of all ages.
Health Benefits of Mango
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Boosts the immune system
Mangoes are packed with vitamin C and vitamin A, two essential nutrients that play an important role in maintaining a healthy immune system. Vitamin C is an antioxidant that helps protect the body from free radical damage and aids in the production of white blood cells, which fight infection. Vitamin A, on the other hand, is vital for immune function and helps maintain the health of your skin and mucous membranes, which act as a barrier to bacteria and viruses.
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Supports digestive health.
The fiber in mangoes is beneficial for digestive health. Dietary fiber helps bulk up the stool, ensuring it passes through the digestive tract more easily. Additionally, mangoes contain enzymes, such as amylase, that break down carbohydrates and aid in digestion. Regular consumption of mango helps prevent constipation and promote regularity.
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Benefits of Mango During Pregnancy
Mango is an excellent fruit for pregnant women, mainly because of its high folate content, which is essential for the development of the baby’s brain and spine. Adequate folate intake may help prevent birth defects such as spina bifida. Moreover, the vitamin C present in mango helps in the absorption of iron, an essential mineral during pregnancy.
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Promotes eye health.
Vitamin A and beta-carotene in mangoes are very important for eye health. They help maintain a healthy cornea and are involved in converting light into a signal that can be transmitted to the brain. Beta-carotene also helps prevent age-related macular degeneration, a major cause of vision loss.
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May help control blood sugar.
There is some evidence that mangoes, eaten in moderation, may be good for people with diabetes. Despite their natural sugar content, mangoes have a low glycemic index, meaning they don’t quickly raise blood sugar levels. Additionally, the fiber in mangoes can help stabilize blood sugar levels by slowing the rate of absorption of sugar into the blood.
Mango recipes for a healthy diet.
Adding mango to your diet can be delicious and beneficial for your health. Here are some easy mango recipes to get you started:
Mango Smoothie: Blend a ripe mango, a banana, a handful of spinach, and a cup of almond milk for a nutritious and refreshing smoothie.
Mango Salsa: Combine diced mango, red bell pepper, red onion, red pepper, and lime juice for a zesty salsa that pairs well with fish or chicken.
Mango Salad: Toss mango cubes with mixed greens, diced avocado, cherry tomatoes, and a light vinaigrette for a healthy and delicious salad.
Vitamins and Antioxidants of Mango
Mangoes are not only delicious but also a rich source of vitamins and antioxidants. These nutrients are essential for maintaining good health and preventing chronic diseases.
Vitamin C
One of the standout vitamins in mangoes is vitamin C, which is vital for skin health, immune function and collagen synthesis. It is also a powerful antioxidant that can protect the body from the harmful effects of free radicals.
Vitamin A
Mangoes are also high in vitamin A, which is essential for vision, immunity and skin health. It plays an important role in maintaining eye health and can help prevent night blindness and dry eyes.
Yant
Apart from vitamins, mangoes are rich in antioxidants like zeaxanthin and beta-carotene. These compounds help protect the body from oxidative stress, which can lead to chronic diseases like heart disease. Heart disease and cancer.
Are mangoes good for diabetics?
Although mangoes contain natural sugars, they can still be part of a diabetes-friendly diet when eaten in moderation. The fiber in mangoes helps slow down the absorption of sugar, which can prevent spikes in blood glucose levels. What’s more, the low glycemic index of mangoes makes them a safer choice for people with diabetes than other high-sugar fruits.
The result
Mangoes are not only a delicious tropical treat but also a nutritional powerhouse. They offer numerous health benefits, from boosting the immune system to aiding digestion and promoting eye health. Pregnant women can benefit from the folate content, while diabetics can enjoy mangoes in moderation due to their low glycemic index. Adding mangoes to your diet through various recipes can add flavor and numerous health benefits. So the next time you’re at the grocery store, be sure to pick up some mangoes and enjoy all the goodness they have to offer.