Mango is a good source of folate, several B vitamins, as well as vitamins A, C, K, and E — all of which may help boost immunity. For instance, it offers magnesium and potassium, which help maintain a healthy blood flow. These nutrients help your blood vessels relax, promoting lower blood pressure levels 37 , Animal studies have found that mangiferin may protect heart cells against inflammation, oxidative stress, and cell death 39 , 40 , In addition, it may help lower your blood levels of cholesterol, triglycerides, and free fatty acids 42 , While these findings are promising, research on mangiferin and heart health in humans is currently lacking.
Therefore, more studies are needed. Mango contains magnesium, potassium, and the antioxidant mangiferin, which all support healthy heart function. Mango has several qualities that make it excellent for digestive health Amylases break down complex carbs into sugars, such as glucose and maltose. Moreover, since mango contains plenty of water and dietary fiber, it may help with digestive issues like constipation and diarrhea. One 4-week study in adults with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than taking a supplement containing an amount of soluble fiber similar to that of mango This suggests that mangoes may have other components that aid digestive health, aside from dietary fiber.
However, more research is needed. Mango has digestive enzymes, water, dietary fiber, and other compounds that aid various aspects of digestive health. Two key nutrients they contain are the antioxidants lutein and zeaxanthin. These nutrients are especially concentrated at the center of the retina, which is called the macula 46 , 47 , Inside the retina, lutein and zeaxanthin act as a natural sunblock, absorbing excess light.
In addition, they appear to protect your eyes from harmful blue light Mangoes are also a good source of vitamin A, which supports eye health. A lack of dietary vitamin A has been linked to dry eyes and nighttime blindness.
Severe deficiencies can cause more serious issues, such as corneal scarring Mango contains lutein, zeaxanthin, and vitamin A, all of which support eye health. Lutein and zeaxanthin may protect your eyes from the sun, while a lack of vitamin A can create vision problems. Polyphenols can help protect against a harmful process called oxidative stress, which is linked to many types of cancer Test-tube and animal studies have observed that mango polyphenols reduced oxidative stress.
Mangiferin, a major polyphenol in mango, has recently gained attention for its promising anticancer effects. In animal studies, it reduced inflammation, protected cells against oxidative stress, and either stopped the growth of cancer cells or killed them 30 , While these studies are promising, more studies in humans are needed to better understand the potential anticancer effects of mango polyphenols in people. Mango polyphenols may fight oxidative stress, which is linked to many health conditions, including colon, lung, prostate, breast, and bone cancers.
However, you might find it difficult to cut due to its tough skin and large pit. Keep in mind that mango is sweeter and contains more sugar than many other fruits.
Mango is delicious, and you can enjoy it in many ways. However, it contains more sugar than some other fruits, so consider enjoying mango in moderation. Mango is rich in vitamins, minerals, and antioxidants, and it has been associated with many health benefits, including potential anticancer effects, as well as improved immunity and digestive and eye health. Chia seeds are versatile and packed with nutrients.
The micronutrients in mango may fight cancer, and research on breast cancer in particular is promising. In one animal study , mango decreased tumor size and suppressed cancer growth factors. In another study, mango stopped the advancement of an early-stage breast cancer called ductal carcinoma. Mango consumption has shown impressive results in people with chronic constipation. In research published in The Official Journal of the Federation of American Societies for Experimental Biology , a group of people who ate mango every day had more improvement in their constipation symptoms than those who ate an equivalent amount of fiber.
The mango group also adhered to their treatment plan more easily and showed increases in healthy fatty acids and other measures of digestive wellness, like gastric secretions that aid in digestion of food. Fresh mango is delicious and flavorful when eaten plain. Just peel and slice it up — or simply take bites!
Mangoes are ripe when they are slightly soft to the touch and have a fruity aroma. Look for ripe or soon-to-be ripe mangoes at your local store or market. Stick to fresh, frozen, or no sugar added dried mango. Mango is one of the sweetest fruits and lower in fiber than other fruits, so a good rule of thumb is not to exceed two servings a day.
For the rest of your daily fruit intake, consider higher fiber, lower sugar options like citrus, apples, or berries that provide a range of nutrients and benefits. If you have diabetes or another health condition that makes you sensitive to fruit or sugar, talk to your doctor about what is right for you. Mango is a nutritious fruit loaded with healthy nutrients that can help support your skin and overall health. Called the "king of fruits" in some parts of the world, mango is not only delicious but also incredibly healthy.
Mango is a popular fruit whose skin is commonly removed before eating, though some argue that it should be consumed instead of tossed. This article…. Muskmelon is a popular fruit that's often confused with cantaloupe. This article looks at the nutritional value, health benefits, and culinary uses of…. Getting your meals delivered can save major time on meal prep.
Numerous foods are marketed as healthy but contain hidden ingredients. Helps in digestion Mangoes could help facilitate healthy digestion. According to the book, 'Healing Foods' by DK Publishing, mangoes contain enzymes that aid the breakdown and digestion of protein, and also fibre, which keeps the digestive tract working efficiently.
Dietary fibre helps lowering risk of heart disease, type 2 diabetes. Green mangoes have more pectin fibre than ripe mangoes. Mangoes contain enzymes that aid the breakdown and digestion of protein, and also fibre. Promotes Healthy Gut According to the book 'Healing Foods', mango flesh contains prebiotic dietary fibre, which helps feed good bacteria in the gut. Healthy gut is detrimental for a healthy state. Leaky gut, apart from poor digestion results in skin conditions like IBS, asthma, slow metabolism and other health issues.
Mango flesh contains prebiotic dietary fibre, which helps feed good bacteria. Boosts Immunity You would be surprised to know that an average sized mango contains upto two-third of the daily recommended intake of vitamin C.
Mango contains upto two-third of the daily recommended intake of vitamin C. Promotes eye health Including mangoes in the diet may also help promote your eye health. Mangoes are rich in beta-carotene that helps in the production of Vitamin A. The powerful antioxidant helps improve vision, boosts overall eye health and even prevents age-related macular degeneration or loss of vision.
Lowers Cholesterol Eating mangoes could help regulate your cholesterol levels too. The high levels of fibre pectin may help bring down the low-density lipoprotein LDL or bad cholesterol which causes plaques in the vessels and blocks blood flow. The high levels of fibre pectin may help bring down the low-density lipoprotein LDL.
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