15 Amazing Health Benefits of Mangoes
My Mother in law is 61 years old and she is one of the healthiest ladies I have ever seen. She always shares memories of her childhood, when her father owned mango farms and during summer they had rooms full of mangoes.
She along with her siblings used to eat at least 15-20 mangoes daily. Hoho, isn’t that surprising? Perhaps this is one of the reasons she is still so healthy, lean, and energetic.
Nowadays I have seen there is a big fuss about eating mangoes during summer as people think it is high in sugar, calories and fat.
I wonder how it is ok to eat cheesy pizzas and sugary drinks full of calories and not mangoes? This encouraged me to write a post on the health benefits of mangoes.
Article Information: This article is written by Nikita Mayuresh, RD, CDN
The King of Fruits
Many of us love mangoes as it is not just a fruit but a memory of our childhood summer holidays. We have grown up eating this delicious fruit.
With time we inculcated bad habits like eating fast food, junk food, etc and have grown overweight.
We hesitate to eat even a single mango because it is sweet and has sugar. But trust me if you eat a mango per day it will keep you away from many digestive or stomach diseases.
Mango is For Thousands of Years
Each and everything of the mango tree is beneficial for us and is used for thousands of years. Our ancient Indian mythological books have also referred to use mango leaves in auspicious ceremonies like Marriage.
It is an inseparable part of our culture. Mango is the national fruit of India and we are the largest producer and exporter of it. This is one of the main reasons it is best for us as our body has inherited genes to digest and assimilate it better (2).
Mango is not only consumed as fruit but also as a spice in the form of amchur (Dry Mango Powder) in Indian cuisine. Leaves of Mango trees are evergreen.
Unripe mangoes are used in the form of chutneys, pickles throughout the year. And how can we forget delicious aamras with poori. So, this was all about our delicious Mango, now let’s see the Nutritional Facts about it.
100 grams serving of Mango contains 60 kcal energy. You can see from the below chart that it is rich in Minerals, Fibers, Vitamins, Carbohydrates, Protein, etc.
Health Benefits of Mangoes
There are numerous benefits of this delicious fruit. Today we will discuss how it is helpful in maintaining the health of various organs and benefit in certain health conditions.
1. Helps Lowering Cholesterol
Mango helps to increase HDL i.e High-Density Lipo-protein which is good cholesterol.
2. Promotes Weight loss
3. Good for Diabetics
Mangoes promote good blood sugar control which is helpful for diabetic patients.
The phytochemical called Mangiferin and fiber in Mango promotes better blood sugar control (4).
4. Prevents Cancer
Mango is rich in Vitamin A, Ascorbic acid, Terpenoids, and Polyphenols all are helpful in preventing the formation of cancerous cells.
Mangiferin in Mango is very helpful in restricting the growth of Liver and Colon Cancer Cells.
5. Cleanses skin
Mango is excellent for the skin. It is well known as a fruit that improves skin complexion due to its cleansing quality.
Mango is rich in vitamin C which improves skin texture. Vitamin A present in Mango prevents our skin from UVB rays.
6. Reduces Acidity
Mango has Vitamin C, tartaric, and malic acid which increases alkalinity in our body. Our stomach releases an alkaline base to neutralize the acids present in mango which beats the problem of acidity.
7. Prevents from Sun-strokes
Mango is a summer season fruit. Nature has almost every possible way to protect us from diseases. So it has to give mango the properties to save us from sun-strokes.
8. Aids Digestion
The fiber content and enzymes present in Mangoes helps in strengthening our digestive system. It keeps us away from many gastrointestinal diseases.
In Ayurveda, you will find mention of mangoes for improving digestion. Mango pickle is consumed by various Indian families as the mixture is tasty as well as improve the gut bacteria quality.
9. Good for Eyes
Carotenoids and retinol present in Mango are well known for maintaining eye health. So Mango is undoubtedly good for improving eye health
10. Full of Essential Vitamins
As you can see on the above chart, Mango is full of essential vitamins A, B, C, E, and K. Only one fruit can give us so much nutrition which is why we should never avoid Mangoes for any reason.
11. Strengthens Immune System
Minerals and vitamin C present in Mangoes helps in strengthening our immune system. It helps in fighting infections and also strengthens the healing process.
12. Prevents and Cures Anemia
Mangoes are rich in iron which makes them nectar for Anemic. So tasty and full of Iron, Mango definitely helps to increase our hemoglobin count.
13. Improves Bone Health
100 gram serving of mango contains 11 mg (milligrams) of calcium which is one of the reasons it helps improving our bone health. Also, vitamin C helps in the formation of collagen and makes bone stronger.
14. Good for Hair Growth
Vitamin C and K help in hair growth. It is a magic fruit for those who have the problem with split ends, dandruff, and hair fall. Mango will bring back the shine and beauty of your hair.
15. Regulates Blood pressure
Potassium is a mineral that helps in lowering blood pressure. Mangoes are rich in potassium and thus are helpful for the patients of hypertension.
So, readers, this was a short yet descriptive post about the King of fruits. Write to me about your experiences and questions. 🙂