Health Benefits of Mango
Mango, the King of fruit, is a summer special fruit. Native to India and some Asian countries, it holds a very attractive colour and peculiar sweet taste – a taste loved by one and all. A slice of mango itself is a very delightful experience for the taste buds.
Raw mango is always green, while ripe mango varies in size and colour. Depending on the variety, it may be yellow, orange, red or even green when ripe. You can find out when a mango is ripe, by the sweet smell that it gives out. When it is peeled, it has fleshy and juicy yellow-coloured pulp that is usually sweet but sometimes sour, according to the variety.
Other common names of mango are Magnifera indica (scientific name), Aam (Hindi & Bengali), Keri (Gujarati), Amba (Marathi & Odiya), Mavina Hannu (Kannada), Mam Pazham (Tamil & Malayalam) and Mamidi Pandu (Telugu).
7 Super Health Benefits of Mango
1. Mango for Immunity : One of the vitamin mango is rich in is vitamin C. A cup of chopped mango fulfills more than ¾ of your day’s requirement for this vitamin. Wonder what are its benefits? The most important role it has is to build our immune system by building our white blood cells (WBC) and in turn help to keep diseases like common cold and cough at bay. Research has shown since years that more the intake of vitamin C, the more is the body’s power to resist infections.
2. Mango for Heart Health : Another key nutrient that mango is brimming with is magnesium. This mineral along with potassium helps to in maintaining normal heart rate, relaxes the blood vessels and keeps blood pressure also under check. Additionally mango being a plant source is free of cholesterol totally. A healthier recipe for those want to protect their heart is Mango Salsa – it’s truly appetizing and worth trying when mangoes are in season. However stay steer away of serving it with fried chips and nachos. Try health Baked Oats Puris and Wheat Khakhras instead. But remember not to go overboard with any one fruit or veggie. Have variety in your meals daily to benefit from a horde of nutrients.
3. Mango for Healthy Vision : In general it is said that yellow and orange fruits and vegetables are a good source of vitamin A. Mango proves this unquestionably. You will be surprised to know that one cup of mango is enough to make up for your daily requirement of vitamin A. This vitamin along with protein and vitamin C helps in maintaining eye health. Lack of vitamin A has been known to cause Night Blindness. Click here for the complete list of Vitamin A rich Ingredients and Recipes. Moreover, mangoes also abound in antioxidant zeaxanthin which plays a key role in filtering harmful blue rays falling on the eyes and thus protecting eye from damage.
4. Mango for Prevention of Cancer : The polyphenol, Mangiferin, present in mango has shown very promising result in preventing the growth as well as destruction of cancer cells. In addition they also contain antioxidants which reduce the oxidative stress in the body and help protect us from different types of cancer like prostrate, breast and colon. Some of these antioxidants are quercetin, astragalin, vitamin A and vitamin C. In a nutshell, mangoes are considered as anti-carcinogens. Do not miss out on stacking up on these antioxidants during the summer season when mangoes are found in plenty. Try a healthy Mango treat like Mango Banana and Spinach Smoothie Bowl while avoiding sugar laden sweet Mango treats like Mango Sheera, Mango Cheesecake and Mango Srikhand.
5. Mango for Glowing Skin : Vitamin C also helps to maintain the elasticity of the skin by participating in collagen synthesis. This helps to maintain the health of the largest organ of our body – the skin. Whether you have acne or pimples, vitamin C is the ladder to combat it. Another anti-ageing nutrient is vitamin A which helps in improving skin health and preventing the sign of ageing. These nutrients also protect the skin from the harmful effects of sun’s ultra-violet rays. Surprised to know about the relation between Mango and Skin? Want to try eating nourishing treats to get that radiant skin? Try Mango Apple and Kiwi Drink and Mixed Fruits Topped with Mango Sauce. These require no cooking and retain all the nutrients provided they are prepared and consumed immediately.
6. Mangoes for Pregnant Women : Surely a pregnant women needs all the key nutrients mango is packed with – vitamin C, vitamin A, magnesium, phosphorus, potassium and iron too. While mango is a fair source of iron (2.73 mg / cup), the vitamin C in it does help in the absorption of iron. Thus mango may help to build reserves of iron to some extent as well. As a small snack in between meals, mums-to-be can try including mangoes in the form smoothie like Avocado Kale and Mango Pulp Smoothie.
7. Mangoes for Healthy Gut : The fiber (1.8 g / cup) from mangoes earns the credit here. Fiber aids in keeping the digestive tract healthy. It also adds bulk to stools and helps in the easy movement of bowels, thus avoiding constipation. They are also good to keep stomach disorders away. Enjoy them by way of Veg Mango Salad. This is good way of topping more fiber. Feel free to substitute veggies you enjoy though.
Does Mango Cause Weight Gain or Weight Loss?
True to the fact that mangoes are rich in carbs – 35.5 g per cup, they are best avoided by those following a low-carb diet. But on the other hand, research shows that moderate consumption of mangoes could assist in weight loss. This is because mangoes are rich in fiber – they give you a satiety value and avoid unnecessary unhealthy bingeing. However it’s the way you consume mangoes and the frequency matters the most. A tall of delicious mango milkshake with full fat milk and loads of sugar or Mango Puri which is deep-fried if consumed regularly is sure to make you put on few inches on the waistline. Instead try Mango Salsa or Mango Yoghurt at snack time to please your palate, stomach and body. But ensure you do not pair it with any other source of carb. Balance it out with a source of protein then.
Can Diabetics Enjoy Mango Occasionally?
The glycemic index of mango is 56, which is just about the lower range of medium glycemic value. This will lead to spike in sugar levels probably more rapidly as compared to other high fiber and water-filled fruits. However when mango is in season, a diabetic can occasionally satisfy his/her cravings of this delicious fruit within the suggested serving size i.e. ½ mango or 2 to 3 slices. Remember to include these calories and carbs as a part of your daily meal plan. And do not be carried away with its luscious taste, or else it will reflect on your blood sugar levels. Mango juice or what we call it as “aam ka ras”, mango milkshake and mango ice-cream are definitely not a suggested option for a diabetic, as they are concentrated source of carb and will have an additional dose of sugar too.
Mangoes are packed with many nutrients and thus quite nutri-dense. This is very clearly understood from its detailed Nutrient Profile as shared below.
Nutritive Information for Mango:
1 Cup of chopped mango is about 210 grams
RDA stands for Recommended Daily Allowance.
Energy - 155 calories
Protein – 1.3 g
Carbohydrate – 35.5 g
Fat – 0.8 g
Fiber – 1.8 g
See full nutritional details of mango in Mango glossary click here.