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Last Updated on November 22, 2020 by Ed Joven
Learn the Health Benefits of Mango
Top 10 Health Benefits of Mango Fruit - Mangoes could be distinguished as the king of all fruits. Actually this is the Philippines’ national fruit. With its refreshing and sweet taste, you can gain more from what you eat with mangoes. Why? Because it could help fight cancer, aid weight loss, regulate diabetes, clean your skin, alkalize the body, help your body in the process of digestion, and make the perfect snack.
Nutritional chart for mango:
One cup of mangoes which is 225 grams contains the following nutrients :
- 105 calories
- 76% vitamin C which helps as antioxidant and boosts immunity
- 25% vitamin A which is also an antioxidant and improves vision
- 11% vitamin B6 plus other B vitamins which can improve hormone production in brain and heart disease prevention
- 9% healthy probiotic fibre
- 9% copper wherein it is a co-factor for many vital enzymes plus production of red blood cells
- 7% potassium (to balance out our high sodium intake)
- 4% magnesium
Here are the list of some healthy reasons why you should eat mango every day:
1] Mangoes help fight cancer.
Antioxidants like astragalin, gallic acid, quercetin, isoquercitrin, fisetin, and methylgallat are present in mango that helps protect the body against leukemia, colon, breast and prostate cancers.
2] Mangoes are Rich in Iron.
Mango, being rich in iron, is a great natural solution for people suffering from anemia. Menopausal and pregnant women can eat mangoes as this will increase their iron levels and calcium.
3] Mangoes reduce kidney stones.
Mangoes taste sweet and sour and it has also a cooling energy effet wherein it is capable of reducing the risk of kidney stone formation according to Chinese medicine.
4] Keep cholesterol level in check.
Mango has a high level of vitamin C, pectin and fibers that helps lower serum cholesterol levels. Fresh mango is rich in potassium, which is an important component of the cell and body fluids. This helps control heart rate and blood pressure.
5] Beneficial for Good Digestion.
Mango contains enzymes that help in breaking down protein. The fibrous nature of mango is rich in vitamins. With it’s high in pre-biotic dietary fibre and minerals that will help in digestion.
6] Mangoes alkalize the body.
Mango is high in malic acid. It is also rich in tartaric acid and traces of citric acid that mainly helps in maintaining the alkali reserve of the body.
7] Mangoes strengthen your immune system.
The combination of vitamin C, A and 25 different types of carotenoids helps keep your immune system healthy.
8] Mangoes could help in weight loss.
Mango boosts the digestive function of your body by burning extra calories that helps in weight loss.
9] Mangoes help prevent heat stroke.
Is summer too hot? Just chop a mango in a juicer; add a little water and a tablespoon of sugar or honey. This juice will immediately cool you down. It will also help prevent the occurrence heat stroke.
10] Mangoes aid concentration and memory.
Memorizing for your play? Studying for examinations and quizzes? Or you have children who find it difficult to concentrate on studies? This fruit is full of glutamine acid which is an important protein for concentration and memory.
References:
- The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8). pii: E866. doi: 10.3390/nu9080866.
- Polyphenols as Modulator of Oxidative Stress in Cancer Disease: New Therapeutic Strategies. Oxid Med Cell Longev. 2016;2016:6475624. doi: 10.1155/2016/6475624. Epub 2015 Nov 16
- Anticarcinogenic effects of polyphenolics from mango (Mangifera indica) varieties. J Agric Food Chem. 2010 Apr 14;58(7):4104-12. doi: 10.1021/jf903161g.
- Endogenous retinoids in the hair follicle and sebaceous gland. Biochim Biophys Acta. 2012 Jan;1821(1):222-9. doi: 10.1016/j.bbalip.2011.08.017. Epub 2011 Sep 3.
- Fruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eyes. Br J Ophthalmol. 1998 Aug;82(8):907-10.
- Lutein and Zeaxanthin-Food Sources, Bioavailability and Dietary Variety in Age-Related Macular Degeneration Protection. Nutrients. 2017 Feb 9;9(2). pii: E120. doi: 10.3390/nu9020120.
- Mango starch degradation. II. The binding of alpha-amylase and beta-amylase to the starch granule. J Agric Food Chem. 2008 Aug 27;56(16):7416-21. doi: 10.1021/jf800469w. Epub 2008 Jul 26.
- Polyphenol-rich Mango (Mangifera indica L.) Ameliorate Functional Constipation Symptoms in Humans beyond Equivalent Amount of Fiber. Mol Nutr Food Res. 2018 Jun;62(12):e1701034. doi: 10.1002/mnfr.201701034. Epub 2018 May 29.
Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds. According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers.
Now that you've learn the Top 10 Health Benefits of Mango Fruit it's time to include this nutritious fruit into your daily intake.
Below are collection of Mango Fruit Recipes:
Mango Banana Milkshake
Chorizo Patties with Mango Chutney
Mango Float
Peach Mango Graham Float
Mango Ice Cream
Sago’t Gulaman with Mango Recipe
Mango Ice Candy
Banana Mango Smoothie
Mango Ice Drop
Mango Float Ice Cream
Health Benefits of other Fruits and Vegetables:
- Top 6 Health Benefits of Batuan / Batwan Fruit
- Guava Fruit Health Benefits
- Top 10 Health Benefits of Broccoli
- Guyabano Fruit Health Benefits
- Top 10 Health Benefits of Ampalaya or Bitter Gourd
- Carrots Health Benefits
- Top 10 Health Benefits of Mangosteen Fruit
- Kangkong Health Benefits
- Top 10 Health Benefits of Cucumber or Pipino
- Cayenne Pepper Health Benefits
rio says
the article is good and interesting.
David Elliott says
I love that mangos have so many different great things about them. I had a friend I feel sad for as he realized he was very allergic to mangos.
Peachy @ The Peach Kitchen says
I love Mangoes because they are sweet and delicious! I didn't know there are lots of health benefits too including lowering cholesterol.
katrinajeancarter says
Ahhhh my favorite fruit! I love mango even before finding out the benefits it offers. However, knowing about them sure makes me love it even more! Thanks for sharing! 😀
Ruth I. says
Mango is my favorite fruit. I just love it so much! I ddn't know there are great benefits from it.
Erin says
If only I liked mango (insert sad face here). I prepare it all the time for my family, I just personally don't care for the taste at all. I wish I did tho!
I had no idea it was so good for you, I might just have to start liking it!
Adriana Gil says
I love mango! I eat it all the time. It's one of my favorite fruits to eat!
Great post 🙂
Jody says
I had no idea mangos had this many benefits! Thank you for enlightening me!
Muhammad Saleem says
good article about the mango fruit
Sara says
I love mango! And now that I know all its good properties even more!
colleen wool says
I love mangos. Never knew they were so good for you.
Bennymakachi says
I've always loved mango. Funny that all the while I had no idea of all its health benefits. Good thing I read this coz it's mango season now in my country.
Elizabeth O. says
This will always be on the list of my most favorite fruits! It's really lovely and it's sweet and it's perfect on its own. I can't believe it has this many benefits!
Tiffany Bacon says
Ed I had no idea that mangos had so many benefits. I LOVE mangos. I would like to know what other research supports the cancer fighting aspect of mangos. I'm interested in research that supports how certain foods fight cancer. Thanks for this post. I want to go shopping for mangos now.
G&D Blog says
Wow! These are great benefits to hear about eating mangoes, giving me more reasons to love mangoes! And makes me eat more of them.
Jolleen says
I love that mangos have so may benefits! And they taste yummy too which is a huge plus 🙂
Ashley says
I love mangos. Now if I can learn how to cut them properly!
Author Brandi Kennedy says
I've actually never tried mango before. Knowing how good it is for the body though ... I'll have to get one and try it.
Amber Ludwig says
Mmmm!! And I love fresh mango!!! Deeeelish!!
katie says
I never knew mangoes were that good for you and that's good because my daughter loves them and eats them almost every day.
thomas says
Hello Fruit and Restaurant and filipino Recipes Lover's we love mango but seldom they serve it as a dessert in Restaurant's- If you want to find out everything about those restaurant's you can look at My choice Philippines ...