Mango fruit nutrition facts health benefits


Mango (Mangifera indica) belongs to the family of Anacardiaceae which includes cashew and other drupes. Mango is stylish tagged as “king of fruits”. They are widely distributed across the world. It has a succulent, sweet and tartness flesh, flavored by it strong fragrance. What makes mango a unique fruit is as a result of its numerous packed healthy nutrients.

Mango fruit is an excellent source of vitamin A and flavonoids like beta-carotene,165 g of fresh fruit provides 1262IU which is about 30% of recommended daily levels of vitamin-A. It is also an excellent sources of vitamin C, vitamin-B6, vitamin E and vitamin K, others includes potassium, calcium iron and many others. These nutrients in mango help you fight cancer, prevent your heart from oxidative damage, regulate diabetes, help digestion, improves your heart health, clean your skin, and many more benefits.

  Mango Nutritional Facts
According to United State Department of Agriculture, mango raw, fresh (165 g), contains 135 g of water, carbohydrate 28.1 g (9% DV), fiber 3.0 g (12% DV), sugar 24.4 g, protein 0.8 g (2% DV), vitamin A 1262IU (25% DV), vitamin C 45.7 mg (76% DV), vitamin E 1.8 mg(9% DV), vitamin B6 0.2 mg(10% DV), vitamin K 6.9 cmg (9% DV).

Others are folate 23.1mcg (6% DV), calcium 16.5 mg (2% DV), iron 0.2 mg (1% DV), potassium 257 mg (7% DV), zinc 0.1 mg (0% DV). Mango also contains other essentials nutrients like thiamin, riboflavin, niacin, copper, manganese and selenium adding mango to your diet make you benefits from all these nutrients, which help to keep your body in great shape.

Health benefits of eating mangoes at quick glance
 Prevents cancer
 Good for your heart health
 Improves your eye health
 Improves your blood pressure
 Good for the treatment Acne
 Prevents diabetics
 Improves your digestion
 Mango is good for pregnant women
 Prevents asthma
 Improves your brain health
 Mango can boost your immune system
 Mango improves your bone health
 Prevents anemia
 Mango improves your and hair condition
 Mango improves your sexual health
 Mango could slow aging

Mango prevents cancer
Mangoes have been proven to be effective in the prevention of certain kinds of cancers. It contains ascorbic acid, carotenoids, polyphenols and fiber which have been confirmed to be active in the prevention of colon cancer. A study shows that mango pulp contains bioactive compounds which are able to reduce growth of tumor cells and prevents the appearance of precancerous lesions in colon during carcinogenesis initiation. https://www.ncbi.nlm.nih.gov/pubmed/25796713.

In 2001, Scientists at the Institute of Food and Agricultural Science, University of Florida exposed mouse cells to a cancer chemical and then to an extract made from pureed mangoes. The result was amazing; they found that the mangoes extract inhibited the growth of cancer cells.

In addition studies have also shown that mangiferin, a therapeutically active C-glucosylated xanthone, is extracted from pulp, peel, seed, bark and leaf of mangifera indica. These polyphenols of mangiferin exhibit antioxidant properties and tend to decrease the oxygen-free radicals, thereby reducing the DNA damage. It has been found to inhibit the growth of breast, colon and liver cancer. http://clok.uclan.ac.uk/14747/4/Mamngiferrin

Mango is good for your heart health
Mangoes are rich sources of antioxidant like beta-carotene, vitamin C, fiber and potassium that help fight free radicals which cause oxidative stress and several other chronic diseases. Beta-carotene has found to be effective in the prevention and reducing the risk of coronary heart disease.

The vitamin C strengthens the blood vessels walls by producing collagen in the connective tissue of the arterial walls.
The soluble fiber pectin found in mango has several benefits for your heart. Studies have shown that pectin naturally lowers the levels of LDL in the blood therefore lowering your high blood pressure which is good for your heart’s health.

Individuals who eat food rich in pectin like mango live a healthier life. In addition mango is also a good source of potassium, food that are rich in potassium protect you from developing heart problems like hypertension because it regulate your high blood pressure.

Mango improves your eye health
Another health benefits of mango is that they improves our eye health, mangoes are rich sources of vitamin A and beta-carotene. A 165 g of mango contains about 25% of our daily recommended values. Vitamin A reduces your risk of cataracts, dryness of your eye and above all prevents you from age related macular degeneration disease.

Improves your blood pressure
The minerals and vitamins contents of mango make it a desirable food for your blood pressure. As earlier pointed out, they are rich in potassium and also other essential minerals like calcium, and magnesium, which are responsible for keeping your blood pressure in good shape. Also vitamins like vitamins B6 reduce the homocysteine levels in your body. High levels of this homocysteine are associated with heart attack, stroke and blood clots.

Good for treatment of Acne

Mangoes could also cure you of your acne, mangoes are rich sources of beta carotene a precursor for vitamin A. Vitamin helps nourish and keeps your skin smooth and rejuvenated, to cure acne a regular meal of mango is recommended, also you should apply the pulp of mango on the affected area for at least 10 to 15 once daily for as long as you get the desired results.

Consuming mango regularly according to experts’ mango makes the complexion of your skin fair, soft and shining. Mangoes opens and relief clogged pores of acne in the skin, by this, acne formation is gradually eliminated.

Prevents Diabetes
In a study of about 20 obese adult, who took mango at least half a fresh mango for about 12 week, shows a significant reduction in blood sugar levels. Researchers attribute this to the mango’s fiber and phytonutrients called mangiferin. In addition mango leaves has been proven to be effectives in the treatment of the early stage of diabetes.

Soak the fresh leaves of mango in a cup of water, leave it for about 10 hours, filter and drink first thing in the morning. This preparation is said to relief the symptom of diabetes.
Improves your digestion

One cup full of mango contains about 3.5 g of fiber which is about 40% of your daily recommended value. Fibers keep our digestive tracts healthy, reduce constipation and add bulk to your stool. In addition, mango contains digestive enzymes that aid in breaking down of protein. Improper digestion of protein in your body could result to several health complications like heartburn, irregular bowel movement and gas and cramp after eating.

Mango is good for pregnant women
Mangoes are rich sources of iron. Iron is necessary in pregnant women for making hemoglobin, a protein in red blood cells that carries oxygen to other cells. The amount of blood in your body increases during pregnancy. Extra iron is needed to make more hemoglobin.

Also extra iron is needed you growing baby and your placenta. Iron deficiency in pregnant mother is associated with low birth weight, premature delivery and infant mortality. Mango and other fruits and vegetables rich in iron are recommended for pregnant women.

Prevents asthma                                                                     
According to a study by the University of Maryland Medical Center, beta-carotene and lycopene may help relieve the symptoms of exercise-induced asthma.

Mango contains sufficient quantity of beta-carotene that could helps you fight and reduce the symptoms of your asthma.

Mango improves your brain health
Another health benefit of mango is that it improves your brain health, mango contains sufficient quantities of vitamin B-6.

This vitamin B-6 helps in the amalgamation of the major neurotransmitters which is part of the factor determining mood and the modification of sleeping patterns. Glutamine acid found in mango improves your brain and memory concentration.

Mango helps boost your immune system
Mangoes are rich sources of antioxidants like vitamin C, vitamin A and other minerals which help your body ward off the effect of free radicals and oxidative stress that may cause serious health problem to your body. Enjoy a meal of mango and benefit from this health packed nutritious food.
Improves your bone health

Mangoes are also very rich sources of vitamin K. There are human intervention studies that have demonstrated that vitamin K can not only increase bone mineral density in osteoporotic people but also actually reduce fracture rates. Vitamin K also enable your body absorb calcium easily, and calcium are also an important vitamins in your bone health.

Prevents anemia
As it has been pointed out earlier, mango are good sources of iron and iron are very important minerals needed during pregnancy and prevents anemia. Anemia occurs when your blood is short of red blood cells or hemoglobin. A moderate regular consumption of mango can help increase the levels of your red blood count, thereby helps in the elimination of your anemia.

Improves your skin and hair condition
The vitamin C found in mango helps you produce collagen that nourishes your hair and skin. Also mango is rich in vitamin A, which an antioxidant that protect your skin from ultraviolent rays and also stimulates fibroblasts the cells responsible for developing tissue that keeps skin firm and healthy.

Mango improves your sexual health
Mango fruits are good sources of vitamin E, vitamin E is sometimes called the “sex drive” helps stimulates your sexual hormone and improves your sexual drive. It is also protect the sperm from oxidative damage. Eating what is considered to be moderate of food rich in vitamin E like mango could help you improve sexual life.

Mango could slow aging
Because of the high contents of vitamin A and vitamin C found in mango, mango has become a desirable food for those who wish to nourish their skin and look younger. Vitamin A, antioxidant vitamin protects the body from damages cause by free radicals and repairs the damage tissues in the body, while vitamin C, produces collagen that nourishes and keep the body in healthy condition.
                                                                     

                                                                       Mango precautions
Avoid eating unripe mango. The unripe mango contains high content of anacardic acids which may cause allergic reaction in susceptible individuals. Mango peels and sap contains urushiol, the chemical in poison ivy and sumac, which often cause allergic reaction in vulnerable person. In other to avoid this allergic reaction, it is recommended to eat a ripe mango as the acid is less concentrated in a ripe mango.

Avoid buying mangoes that have been ripened by the use of calcium carbide. These are harmful substance for your health. Always buy organically certified fruits. It is very helpful to wash mangoes thoroughly before eating.

                                                                     How to buy and store mango
Mangoes appears in different varieties and colors ranging from red, orange and green. A ripe mango cannot be determine by it color or look. You should touch slightly to feel the softness, if mango are slightly soft when feels , it means that the mango is ripe, if it is hard and firm, it shows that the mango is not yet ripe.

If you are not consuming your mango immediately you should slightly unripe mango, carefully wrapped with a paper bag and store at a room temperature within three to seven days. Always check at interval to determine the level of ripeness.

Only ripe mango should be refrigerated, as unripe mango does not continue to ripe when refrigerated. To freeze your mangoes, peel and chop them in to chunks and then tightly conceal in a roof bag. This storage can process can last for as long as two to three months.

                                                                    How do I enjoy my mango?
Make a tropical salad with mango, papaya and pineapple, take them when chilled, it is really refreshing.

Add some slices of frozen mango to your smoothies, Greek yogurt, pineapple juice, enjoy the sweetness of this tropical treat.
Mango recipe: http://www.mango.org/en/Recipes.

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