Mangoes, or Mangiferi Indica, are sweet, delicious fruits, but they are full of health benefits. That is since mangoes are packed with minerals, vitamins, and phytonutrients.
These fruits are native to India and Southeast Asia, and since 4000 BC Buddha used to meditate and teach his disciples underneath the branches of a mango tree. But over time the popularly of mangoes increased as it was cultivated in different places.
These subtropical fruits do offer use so many health benefits. That is the focus of this article.
1 Controls blood sugar levels
Overweight and obese people’s blood sugar levels can spike and drop easily. However, this mechanism is implicated in insulin resistance and metabolic syndrome, which affects the development of diabetes. If you should opt to eat a sweet mango instead of sugary treats, then the fruit could aid in controlling blood sugar, which then could regulates insulin levels and reduces the risk of these other diseases developing.
2 High in fiber
This fruit is very high in fiber. This means that mangoes can help your intestines to move at a regular pace and this means that you can avoid constipation.
What the fiber content also does is exceptional at fueling the probiotic bacteria that live in your gut. These bacteria not only help keep you regular, but also helps in the absorption of certain vitamins, like vitamin B12, which we need for good energy metabolism.
3 Mango contains enzymes
Fresh mango peel can help your digestion by keeping you regular. That is since mango, and the peel of mango, contain enzymes, which aids in the breakdown of carbs, fats and protein. Moreover, these enzymes also helps your body to absorb nutrients from food.
4 Great source of magnesium
Mango is high in magnesium. This mineral is an electrolyte mineral that is essential to your health. More so, magnesium is particularly helpful for heart health, as it helps muscles to relax more fully so that the heart can recover better between beats. Furthermore, magnesium is significant for regulating blood pressure and lowers blood pressure for people who have high readings or have been diagnosed with hypertension.
5 Helps with brain function
Mango has been found to preserve cognitive function and maintain neuronal integrity. The implication of this would mean that eating mangoes should be good at reducing the risk of age-related cognitive decline and Alzheimer’s. But, mangoes can also aid in maintaining brain health after trauma, such as strokes and concussions.
6 Mangoes can protect your body from free radicals
Eating mangoes could protect your cells from free radicals. This is since mangos can reduce the negative effects that free radicals have on cells during normal energy production. Thereby your cells will remain healthier for longer. But it also means that there is a reduction of the risk of abnormal cell growth, for instance in the process of cancer. That is since mangos contain mangiferin. Mangiferin is an immunomodulatory. This means that it helps the immune system to function better. As such, by eating mangoes regularly, the immune system is better able to recognize a cancerous threat to your health, and cancer cells would be easier for your body to destroy thanks to this unique compound.
Mangoes also protects your red and white blood cells. In addition, it increases the oxygen delivery, boosts the immune system and thereby strengthen your overall health.
7 Mangoes are good for weight management
If you want to maintain a healthy weight or even loss some extra pounds, then you should consider mango skin. This since researchers have found that the skin of mangoes had a positive effect on fat reduction. That since the skin contain extracts that inhibit adipogenesis, which means that the fat could not be resorted.
8 Mangoes are a good source of vitamin C
Vitamin C aids to maintain a healthy immune system and fight off infections. More so, it can help to speed up the recovery during colds and for flu. Therefore, it is good to get enough vitamin C in daily, particularly since our bodies cannot produce it. Mangoes, however, are a good source of this vitamin as it contains 12% of the daily recommended vitamin C you need.
9 Mangoes contain vitamin A
Vitamin A is vital for eye health. A deficiency of vitamin A could lead to difficulty seeing in all types of light conditions, even including blindness in severe cases. Just like carrots, you should be adding mangoes into your diet, as they are an excellent source of vitamin A. In fact, mangoes contain 96% of your daily vitamin A. This means that not only will you maintain better vision, but you will be able to see better in near darkness.
10 Mangoes could improve your skin
Mangoes have carotenoids, which are antioxidant compounds that give the fruit its vibrant color. It is these carotenoids that are particularly beneficial for skin health, helping skin stay hydrated and plump, as well as giving you a healthy glow. You could even use freeze-dried mango powder as it retains most of the antioxidant content of the fresh fruit.
11 Mangoes strengthens bones
This tropical fruit contain vitamin K. Vitamin K is vital for healthy and strong bones, and teeth. People simply are not getting enough of this important nutrient in their diets. Normally this vitamin is sourced from green leafy vegetables and fermented foods, like natto. However, unlike food items like natto with its acquired taste, mangoes are sweet and delicious therefore it is much easier to include into most people’s diets.
The bottom line
Mangoes can be easily be incorporated into your diet. Either as a snack, as part of a smoothie, or on your morning oats.
The only thing is that if you are allergic or sensitive to cashews and pistachios, such avoid mangoes as well as mangoes are related to these nut plants. Also, mangoes could lead to some latex effects. Then again, this fruit also contains the compound called urushiol that could lead to dermatitis in some people. Another group that should avoid mangoes are those with kidney problems, as these fruits have a high level of potassium, which will overload the kidneys.
Still, mangoes are a healthy fruit packed with nutrients and minerals. If you are not sensitive to this fruit, then you should add it to your diet. They are low-calorie, high nutrient dense foods that can offer you so many health benefits. Ranging from weight management, to improving digestion and keeping your skin and eyes healthy.