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Mango is considered to be a “Super Food” and also called the “King of fruits”. This famous Philippine fruit is unique in its wealth of nutrients and richness of flavor. Mango is one of those fruits that people always crave for, a nutritionally rich fruit with unique flavor, fragrance, taste, and heath promoting qualities.
Mangoes are one of the richest sources of vitamin A and vitamin C and minerals namely potassium, calcium and phosphorus. It is laden with fiber too. Filipino Recipes Portal gives you the Top 10 Healthy reasons why you should always include Mango in your diet.
1] Anti Cancer Effect
A study led by Susanne Mertens-Talcott, Ph.D., Assistant Professor and Director for Research, Institute for Obesity Research and Program Evaluation of Texas, examined the effects of polyphenols found in fresh mangoes on cancerous and non-cancerous breast cells.
The study suggested that mango polyphenols limit inflammatory response in both cancerous and non-cancerous breast cells. The antioxidant compounds in mango fruit have been found to protect against colon, chest, leukemia and prostate cancers. These include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methyl gallate, and other enzymes.
2] Lowers Cholesterol:
The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff)
3] Clears the Skin:
Mangoes are rich in beta-carotene, a form of vitamin A that acts as an antioxidant. Beta-carotene is most known for protection against sun damage. Exposure to the sun causes free radicals to be formed in the skin and these free radicals create a process of destruction and damage to skin cells. Deep orange fruits and vegetables such as mangoes provide skin with protection against the harmful effects of the sun.
Mango has aphrodisiac qualities and is also called the ‘love fruit’. Mangoes increase the virility in men because it is a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (as from whole food) does help in this area.
5] Boosts Immune system:
Mangoes contain more than 20 vitamins and minerals, according to the National Mango Board, including antioxidants. One cup of mango supplies 100 percent of adults’ recommended daily intake of the antioxidant vitamin C, which boosts immune function, increasing your body’s ability to heal from and resist infections and disease. One cup of mango also provides 35 percent of adults’ RDI of vitamin A in the form of the antioxidant beta-carotene. Vitamin A helps regulate your immune system and promotes healthy eye, skin, urinary tract and intestinal tract linings.
6] Fight Diabetes:
Mango was identified as a particularly useful food when it comes to the fight against diabetes, and a new study conducted in Australia concretes this. Furthermore, mango could also have a role to play in the treatment of metabolic disorders, although research is at an early stage. Eating a mango every day could protect people against high cholesterol as well as diabetes. The study, conducted by PhD student Ashley Wilkinson at the University of Queensland, indicates that components within mango operate in a similar manner to some diabetes and cholesterol drugs.
7] Weight Loss:
Eating Mango could help you lose weight and stay slim, but only if you eat the skin you would normally throw away, a study suggests. In tests, extracts from mango skin appeared to ‘inhibit the development of human fat cells’. The secret is in phytochemicals that act as natural fat busters and are found only on the outside of the fruit, according to researchers in Australia.
8] Helps in Digestion
Mango contains enzymes that help in breaking down protein. Mango is also rich in Fiber, an indigestible carbohydrate, helps move food through your digestive tract and prevents constipation by adding bulk and softness to your stool. In addition to providing valuable amounts of antioxidants, including vitamins C and A, mangoes are a valuable source of dietary fiber, according to the National Mango Board. They contain 12 percent of an adult’s daily recommended fiber intake per one-cup serving. Their rich water content also promotes digestive function and guards against constipation. Antioxidants in mangoes support the body’s ability to resist and heal from infections and disease, including those that affect your digestive system. Because mangoes produce less acid in your stomach compared to citrus fruits and tomato products, they provide useful alternatives if you’re prone to acid reflux, heartburn or ulcer pain.
9] Good for Eye health:
Mangoes contain vitamin A and E which are good for the eyes. Eating mangoes regularly helps to prevent dryness of the eye, night blindness, softening of the cornea, refractive errors, itching and burning in the eye.
10] High Iron for Women:
Mango is rich in iron. People who suffer from anemia can regularly take mango along with their dinner. Generally women after menopause become weak and they should take mangoes and other fruits rich in iron. Pregnant ladies can also take mangoes occasionally as their body needs iron and calcium during that time. Too much consumption of mangoes should be avoided during pregnancy. If you have generally taken lots of mangoes right from your childhood then you can consume mangoes when you are pregnant as it wont affect your body.
Choose the mangoes that are firm but yield to slight pressure. While choosing mangoes, it is important to check that the skin is unbroken and the colour is changing from green to yellow, orange or red.
To ripen a tender green mango, you can place the unripe mangoes in a paper bag with a ripe mango. Do not buy mangoes that have too many black spots as it is an indication that the fruit is over ripe.
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