Mango (Mangifera indica Linn.) is one of the most cultivated tropical fruit, belonging to the Anacardiaceae family, and the deliquescent drupe subtype. It has a single large seed surrounded by a light yellow fleshy mesocarp. Mango is among the top grown fruits in more than 90 countries of the tropical region and has ranked as the fifth fruit in production throughout the world. There are several health benefits of eating mango that make it special for consumption.
Why mango is called the ‘king of fruits?
The knowledge about a healthy diet with all essential nutrition has put people to think about foods that are not only rich in nutrients but can also provide additional functional properties to people. Mango has been given the status of ‘‘functional fruit’’ based on its compositional factors.
Due to its flavor, taste, juiciness, abundant availability, nutritional facts, and additional functional character, it is ranked at top position among all other fruits and named as ‘King of Fruits’.
Nutritional facts of mango
- 160-170 gram of mango pulp or sliced can provide:
- Calories: 95-100
- Protein: 1.4- 1.6grams
- Carbohydrates: 25 grams
- Fat: 0.6-0.8 grams
- Dietary fiber: 2.6 grams
- Vitamin C: 67% of the Reference Daily Intake (RDI)
Besides this, it provides other minerals and vitamins including copper, folate, zinc, riboflavin, niacin, magnesium vitamins A, B, E, K, and B5, etc.
Health Benefits of eating mango
The Health Benefits of eating mango can be explained in the light of its bioactive components attributed to improves the health properties of humans. Mango fruits are found to be rich in phytochemicals, antioxidants, vitamins, minerals, and other nutrients. Besides this, it provides essential micro and macronutrients with a sufficient amount of carbohydrates.
Mango for constipation and digestive health
The ‘mother of diseases’ Constipation is a serious issue if not addressed properly. Mango helps in Constipation is its major health benefit. It has been reported that eating mango is twice helpful against constipation as eating an equal amount of isolated fiber. Mango contains amylase compounds and dietary fibers which help in dissolving foods in the stomach. Amylase breaks starches and large molecules in the stomach and converts them into maltose and glucose.
Mango as an immunity booster
Researches have indicated that mango contains all essential as well as functional nutrients to help boost the immune system. 10% of vitamin-A RDI is provided from one cup of sliced mango that is very beneficial for preventing infections and eye diseases.
Vitamin C and antioxidants of mango are active against many degenerative diseases and produce white blood cells to fight disease. In fact, mango can boost the defense system of the body in a friendly way. Other micronutrients like Vitamin E, Vitamin K, folate, and Vitamin B are very helpful in boosting
Mango as an heart attack defender
Mango is helpful in cholesterol control by reducing free fatty acids and triglycerides. The mangiferin antioxidant has shown a positive attitude towards heart attack but there is less research available on its beneficial effects.
Mango benefits for skin
If you are looking for flawless skin without beauty treatment, you can get it with mango. Mango for cleansing skin is not so famous but its antioxidants can reduce the oxidation of skin in a harsh environment. Treat your pores from deep inside with mango and get a natural glowing effect.
Mango help in eye health
Eye health is majorly related to Vitamin A intake. Vitamin A deficiency can lead to eye dryness and night blindness or any other severe issues in high deficiency cases. Mango benefits eye health due to its Vitamin A content. Besides Vitamin A content, mango is loaded with two antioxidants lutein and zeaxanthin. These two antioxidants accumulate in the retina and absorb excess blue light by acting as a natural sunblock.
Vitamin C content of mango and its health benefits
Vitamin C is an important vitamin for skin, hair, and inner health. It makes collagen, repairs body tissues, and helps in iron absorption. Like guava, berries, citrus, etc., mango is also a rich source of Vitamin C, so one can consider mango for full-body health.
Health benefits of dried mango- is it brings the same benefits or not?
Nowadays, drying fruits to utilize in the off-season is making a way in the industrialized world. It is a good alternative to consuming other products as it is just like natural fruit. No doubt, dried fruit carries the same level of fiber and physiochemical nutrients as fresh mango.
But dried mangoes are higher in sugar and calories (almost three times more sugar and calories than fresh mango). The Mango rehydration effect also gets reduced in dried fruit because of the unavailability of water. So dried mango consumption must be planned according to portion size.
Mango products and benefits
Mango has a long time history indicating its uses at every stage of mango life. At early ripened storage it is used in pickles, chutneys, or mango sauces. Mango juice, pulp, squash, and nectar are prepared from fully ripened mango. At an industrial scale, mango is used in Mango beverages, mango toffees, flakes, and powder. At the domestic level, mango is eaten raw at the fully ripened stage or taken with milk.
Can mango cause diarrhea?
Sometimes mango may trigger gas and bloat in people with irritable bowel syndrome. So these people must pay attention to portion size while eating mango.
Is it safe for diabetics to eat mangoes?
But diabetic patients may show a concern towards mango consumption because of its high sugar contents. This is a fact that 80-90% calories of yellow fruit come from sugar which can raise blood sugar level. But the glycaemic index of mango is found to be 50-55 (varying according to varieties), which classify it as low glycaemic index food.
How and when to eat mango?
The ‘king of fruit’ mango is top-class fruit both in taste and nutritional facts. It is the best alternative to any dessert in summer with its marvelous taste and flavor.
Mango contains antioxidants and vitamins, so here is a suggestion to include it in the daily diet plan. One should define its portion size according to body needs and must enjoy summer days with this healthy fruit.
Spend your summertime like a king with the king of fruit- the mango.