Mangoes 101: 19 Health Benefits, Nutritional Value and Studies on Mangoes
Mangoes, often referred to as the “king of fruits,” are not just delicious but also filled with an array of vital nutrients. With their rich, tropical flavor and vibrant color, they are a favorite among fruit lovers. In this comprehensive guide, we’ll explore 19 remarkable health benefits, the nutritional value, and recent studies on mangoes.
Nutritional Value of Mangoes
A single medium-sized mango (about 200 grams) typically contains:
- Calories: 150
- Protein: 2 grams
- Fat: 1 gram
- Carbohydrates: 38 grams
- Fiber: 3 grams
- Vitamin A: 35% of the Recommended Daily Intake (RDI)
- Vitamin C: 100% of the RDI
- Vitamin E: 10% of the RDI
- Potassium: 9% of the RDI
19 Health Benefits of Mangoes
1. Rich in Antioxidants
Mangoes contain vital antioxidants like quercetin, beta-carotene, and astragalin. These compounds fight free radicals, reducing oxidative stress, and may help in preventing various diseases like cancer and heart issues.
2. Boosts Immunity
High in Vitamin C and A, mangoes are great for the immune system. These vitamins are essential for maintaining and enhancing the body’s natural defenses against infections.
3. Promotes Eye Health
Mangoes’ rich Vitamin A content aids in improving vision and promotes overall eye health. It may also protect against dry eyes and night blindness.
4. Aids Digestion
Enzymes like amylase in mangoes break down and assimilate carbohydrates, enhancing digestive efficiency. The fiber also aids in preventing constipation.
5. Supports Heart Health
The potassium and magnesium found in mangoes maintain healthy blood pressure levels and regulate the heartbeat, contributing to cardiovascular health.
6. Enhances Skin and Hair Health
Vitamins A and E in mangoes boost skin radiance and hair strength. They nourish the skin, offering hydration, and promote hair growth.
7. Improves Bone Health
Mangoes offer Vitamin K, necessary for proper calcium absorption, supporting bone health, and reducing the risk of osteoporosis.
8. Reduces Cholesterol
By lowering LDL cholesterol, mangoes can prevent plaque buildup in the arteries, reducing the risk of heart disease.
9. Regulates Blood Sugar
Some studies suggest that the fiber and specific enzymes in mangoes can regulate blood sugar levels, offering potential benefits for those with diabetes.
10. Promotes Hydration
Mangoes have a high water content, helping with hydration.
11. Alleviates Anemia
Iron content in mangoes can contribute to treating anemia by increasing red blood cell count.
12. Reduces the Risk of Cancer
Antioxidants in mangoes may help reduce the risk of certain types of cancer.
13. Enhances Brain Health
Vitamins like B6 in mangoes contribute to brain health, improving memory and concentration.
14. Aids Weight Management
Fiber in mangoes helps in feeling full, assisting in weight control.
15. Improves Respiratory Health
Mangoes may have benefits for those with asthma or other respiratory issues.
16. Boosts Metabolism
Rich in various vitamins and minerals, mangoes help in boosting metabolism.
17. Provides Stress Relief
Mangoes contain compounds that may help in relieving stress.
18. Improves Fertility
Some studies link the Vitamin E in mangoes to improved fertility.
19. Reduces Symptoms of Arthritis
Certain compounds in mangoes may alleviate symptoms of arthritis.
Studies on Mangoes
Several studies have explored the health benefits of mangoes, including:
- Digestive Health: Research published in The Journal of Nutrition found that mangoes improve constipation symptoms due to their fiber content.
- Cancer Prevention: Studies have explored the potential cancer-fighting properties of antioxidants found in mangoes.
- Blood Sugar Regulation: Some studies have examined mangoes’ impact on blood sugar levels, showing promising results for diabetes management.
Conclusion
Mangoes are more than just a sumptuously sweet treat. Their rich nutritional profile and extensive health benefits make them a valuable addition to a balanced diet. Whether consumed fresh, dried, or as part of various culinary delights, mangoes provide a multitude of ways to nourish the body.
From boosting immunity to enhancing skin and brain health, and even potentially reducing the risk of chronic diseases, mangoes indeed earn their title as the “king of fruits.” They are a testament to the notion that nature’s bounty can be both delicious and health-promoting.
