Mangoes

Mangoes

Scientific Name – Mangifera indica

Nutrition Facts

Amount Per 100 grams.
CategoryAmount
Calories60
Total Fat0.4 g
Saturated fat0.1 g
Polyunsaturated fat0.1 g
Monounsaturated fat0.1 g
Cholesterol0 mg
Sodium1 mg
Potassium168 mg
Total Carbohydrate15 g
Dietary fiber1.6 g
Sugar14 g
Protein0.8 g
Vitamin A21%
Vitamin B-65%
Vitamin B-120%
Vitamin C60%
Vitamin D0%
Calcium1%
Iron1%
Magnesium2%

Mango’s Facts

ANTI-CANCER PROPERTIES

Research has proved that the mango polyphenols limit inflammatory response in both cancerous and non-cancerous breast cells. It contains antioxidant compounds like quercetin, isoquercitrin, astragalin, fisetin, gallic acid, methyl gallate and other enzymes, which protect against colon, breast, blood, and prostate cancers. Vitamin A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin help prevent lung and oral cavity cancers. Antioxidants suppress the oxidation process by fighting the harmful free radicals in the body. Mango is also a rich source of dietary fiber called pectin, which inhibits the action of a protein called Galectin 9 that is known to trigger cancer cell growth. This lowers the risk of colon cancer. Lupeol present in mango works against prostate cancer too.

IT IS GOOD FOR HEART DISEASES

Mangoes contain Beta-carotene, Vitamin E, Potassium, and Selenium. All these are effective in making your heart healthy; especially the beta-carotene, which is useful for the cardiac patients. Potassium makes your heart, nerves, and muscles to work properly. Mangoes also develop the immune system because vitamin C stimulates White Blood Corpuscles s to work more efficiently thereby destroy the bacteria and germs.

RICH IN FIBER

Mango is very high in fiber while being lower in sugar, so it is slower to impact blood glucose, which means you don’t get the blood sugar spike and instead can enjoy more sustained energy after eating one.

THEY CAN REGULATE BLOOD PRESSURE

Mangoes have an impressive vitamin content that assures overall health. They are rich in potassium and magnesium. Mangoes are great natural remedies for high blood pressure patients. They also contain selenium, calcium, iron, and phosphorus. They are said to be vitamin powerhouses as they are rich in riboflavin, vitamin B6, vitamin A, vitamin C, vitamin E, vitamin K, niacin, folate, thiamin and pantothenic acid. These components help you to avoid a host of diseases that can come from deficiencies of these vitamins and minerals. The vitamin E content in mangoes can even help to boost your sex life by triggering the activity of your sex hormones.

LOWERS CHOLESTEROL

The high levels of fiber, pectin, and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein.

BOOST SEXUAL LIFE

Mangoes can be good aphrodisiacs too. The fruit is rich in vitamin E, which is known to boost sex drive. The combination of vitamin E and beta-carotene was found to improve sperm health in men. This combination was also found to be the best defense against sperm damage. In another report published by the US National Institutes of Health, vitamin E was found to protect the sperm membrane from oxidate damage.

IMPROVES DIGESTIVE HEALTH

Being a rich source of dietary fiber, mangoes improve digestive health. Just like papayas, they contain enzymes that help in breaking down protein, thus facilitating digestion and elimination. The fiber in mangoes ensures proper bowel movement and keeps the digestive tract clean. Being alkaline in nature, mangoes can cure acidity. They also contain several bio-active compounds like Esters, Terpenes, and Aldehydes which can further cure indigestion.

GOOD FOR PREGNANCY

Mango is useful fruit for pregnant women as it contains a good amount of iron that enables to maintain the HB level and proper oxygen flow. It is suggested that problems during menstruation. Mango relaxes the muscles and prevents abortion due to the presence of calcium and magnesium.

MANGOES FOR CONSTIPATION

The increased amount of fiber is highly beneficial for keeping the intestines moving at a regular pace, and you’ll be able to avoid uncomfortable constipation.

PROMOTE WEIGHT GAIN

Mango consumption is one of the easiest ways to gain weight. 150g of mango has around 86 calories, which can be absorbed easily by the body. Moreover, they contain starch, which transforms into sugar that aids in gaining weight. Some people work hard to put on weight for a variety of reasons, and mango should definitely be a part of their diet. Mango milkshakes will accelerate the process of gaining weight since they also contain milk, and are notoriously delicious!

ALKALIZES THE WHOLE BODY

The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body.

IMPROVE DIGESTION

One primary reason mangoes are great for digestion is the presence of fibers that prevents constipation. Fiber also keeps us full for long. It keeps our colon clean and allows it to work optimally. In addition, mangoes contain certain digestive enzymes that break down proteins and aid digestion. Fiber has also been found to maintain the health of the digestive tract, which invariably enhances digestion.

BOOSTS THE IMMUNE SYSTEM

Mangoes contain generous amounts of vitamin C and vitamin A as well as 25 different kinds of carotenoids, which keep your immune system healthy and strong. The antioxidants and minerals present in the fruit restrict microbial attacks and cell damage. In fact, a normal size mango is considered more nutritious than butter or almonds! It not only strengthens all the muscles, nerves, and tissues of the body but also cleanses the body from within to improve immunity.

GREAT FOR EYESIGHT

The mineral, vitamins, and minerals like Vitamin A, C and E are adequately present in Mangoes. It also contains flavonoids, Beta-carotene, alpha-carotene, and beta-cryptoxanthin. All these help to keep your eyes healthy, enhance your vision and prevent various eye diseases.

IMPROVES BRAIN FUNCTIONS

This sweet golden fruit is a boon to brain function. Mango has been shown to maintain neuronal integrity and preserve cognitive function. This could mean a reduced risk of age-related cognitive decline and Alzheimer’s. It’s also possible that it can help in maintaining brain health after trauma, such as concussions and strokes.

CURE ANEMIA

Mangoes are rich in iron, which makes them beneficial for people suffering from anemia. A regular, moderated intake can help eliminate anemia by increasing the red blood cell count in the body.

IT CLEARS THE SKIN

Can be used both internally and externally for the skin. Mangos help clear clogged pores and eliminate pimples.

HELP PREVENT ASTHMA

Asthma, though common, can have serious repercussions. But with a bowl of mangoes on your kitchen counter, you probably don’t have to worry much. Mangoes are an excellent source of vitamin C. Though most studies have warranted further research on the link between vitamin C and asthma treatment, they do state that vitamin C might have beneficial effects in certain cases.

LIGHTENS COMPLEXION

Vitamin A and beta-carotene in mangoes rejuvenate your skin, thus providing you with a glowing complexion. You can prepare a face cleanser by mixing mango pulp, flour and honey to make a thick paste. Apply this on your face for about 15 minutes and wash off by scrubbing gently. Regular usage of this face pack will cleanse your face as well as remove summer tanning.

BOOST BONE HEALTH

The presence of vitamin A is what makes mangoes one of the good foods for bone health. An article published by Pomona College also supports the role of vitamin A in bone growth. The vitamin C in mangoes aids the formation of collagen, which has a role to play in the making of bones and connective tissues. Mangoes also contain lupeol, a compound that exhibits beneficial activity against inflammation and arthritis.

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