Mangoes (Mangifera indica) are sweet and creamy fruits. In addition to sumptuous tropical flavor, mangos deliver nutritional value and make healthy eating a delightful sensory experience. Also known as “king of fruits”, mango is a member of the drupe family. This is a type of plant food with a fleshy outer section that surrounds a shell, or pit. This pit contains a seed. Mangoes only grow in warmer climates. They are native to Southern Asia, but they are now grown in other countries including the US, Mexico and the Caribbean.
Mango is low in calories but full of nutrients.
One cup (165 grams) of sliced mango provides (2Trusted Source):
1. Calories: 99
2. Protein: 1.4 grams
3. Carbs: 24.7 grams
4. Fat: 0.6 grams
5. Dietary fiber: 2.6 grams
6. Vitamin C: 67% of the Reference Daily Intake (RDI)
7. Copper: 20% of the RDI
8. Folate: 18% of the RDI
9. Vitamin B6: 11.6% of the RDI
10.Vitamin A: 10% of the RDI
11. Vitamin E: 9.7% of the RDI
12. Vitamin B5: 6.5% of the RDI
13. Vitamin K: 6% of the RDI
14. Niacin: 7% of the RDI
15. Potassium: 6% of the RDI
16. Riboflavin: 5% of the RDI
17. Manganese: 4.5% of the RDI
18. Thiamine: 4% of the RDI
19.Magnesium: 4% of the RDI
BENEFITS OF MANGOES
(1). NUTRITIVE BENEFITS:
(i). Helps in Digestion- Fiber is a must for promoting a healthy digestive system and mangoes really deliver in the fiber department. They contain digestive enzymes like amylase’s which break down complex carbohydrates into simple sugars. This may help improve the digestive process. They also offer both anti-inflammatory and antioxidant properties to the digestive system, and may even help reduce inflammation in conditions like ulcerative colitis.
(ii). Boosts Immunity- Mangoes are a rich source of essential nutrients that boost immunity such as Vitamin C, Beta-Carotene Vitamin A, Calcium and iron. This means that if one has a weak immunity system, or catch a cold quite too often, one should eat mangoes to boost his immunity power.
(iii). Lowers Cholesterol & Upgrade Heart Health- The impact of mango on cholesterol is very similar to the costly drugs that one buys to deal with cholesterol. It reduces the LDL or bad cholesterol level. Fresh mangoes are a good source of potassium and antioxidants called mangiferin, which helps regulate blood pressure and maintain it. Since, they help in controlling blood sugar level, deal with diabetes and lowering your cholesterol level, they make sure that you have a healthy heart.
(iv). Averts Cancer- Ethanolic extracts from Mangifera indica L. have been proved to possess anti-tumor properties in many cancer systems.Antioxidant compounds in mango fruit like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes have been found to protect against colon, breast, leukemia and prostate cancers. These compounds contribute in decreasing oxidative stress whereas cell-killing effects of mango polyphenols are specific to cancer cells.
(v). Eye friendly fruit- Mangoes are loaded with vitamin A, an antioxidant that wards off bacteria and infections from the surface of the eye. Paucity of vitamin A causes dryness and clouding, which may cast some risk for general eye health. It also prevents night blindness and age-related macular degeneration or loss of vision.
(2). SKIN ADVANTAGES:
(i). Preclude acne or pimples- Being packed with astringent and cleansing properties and nutrients like magnesium and Vitamin C, mango serves as wonderful fruit to prevent acne and pimples and reduces inflammation caused by acne. It also helps to cleanse and tone the skin. It cleanses the pores and prevents pore clogging, thus helping acne-prone skin.
(ii). Improves skin tone- Mango skin extract can reduce dark spots and patchy skin tone. Eating mango regularly helps to enhance your skin radiance and brings the natural glow to your skin. Application of powdered mango skin pack is one of the best ways to get rid of blemishes and patches, which ultimately give you bright and beautiful skin.
(iii). Promotes skin hydration and healthy skin– This sugary fruit also helps to keep the skin nourished and hydrated. Potassium and Vitamin E work alongside each other to prevent the loss of water and keep cells hydrated to moisturize the skin. When applied topically to the skin, as part of skincare regimen, they all work together for healthier, brighter and softer feeling skin.
(3). HAIR HEALTH ENHANCEMENT:
(i). Treats Dandruff & Conditions Hair- Mango contains Vitamin A which is good for getting rid of itchiness and dry scalp and retaining the shine and smoothness in it. They also contain Vitamin E which encourage hair growth and improve the scalp circulation. Since the mango is about 80% water, it’s safe to say that it’d be perfect for moisturizing the hair.
(ii). Promotes Hair Growth- Vitamins A and C are essential for both scalp and hair health. As a matter of fact, Vitamin C is one of the most effective nutrients that helps to grow and repair damaged hair. While Vitamin A is there to heal and protect the hair and scalp. Vitamin C kick starts that cell turnover and sebum production, resulting in strong, healthy new growth. The scalp is then much healthier and the hair is significantly stronger, resulting in less hair fall.
There you go! So many wonderful uses of Mango. What’s your favorite one? Drop in the comments !!!