Mango has anti-inflammatory properties, boosts the immune system, and lowers the risk of cardiovascular disease. Mangoes contain a lot of vitamin A, vitamin C, magnesium, potassium, and polyphenols like mangiferin, kaempferol, and benzoic acid that contribute to these benefits.
On the other hand, mangoes contain a lot of fructose, a natural sugar that comes from fruit. The riper the mango, the more fructose it contains. Because of this, people who are trying to lose weight should not eat too many mangoes because they are high in calories.
Mangoes are a fruit with a lot of uses. They can be used to make salads, sauces, juices, jams, smoothies, and other dishes with or without the skin. Additionally, mango leaves can be used to make a therapeutic tea.
Health Benefits of Mango
Improving Digestion: Mangoes are high in soluble fiber, which absorbs water into the digestive tract and forms a gel that facilitates easier and more frequent bowel movements, they are a great fruit for relieving constipation. Mangiferin, a natural laxative found in mangos, increases intestinal motility and encourages bowel movements.
By enhancing the function of bile salts, which are crucial for the breakdown of fat, mangiferin also shields the liver. Intestinal infections and worms can also be treated with it.
Additionally, mangoes contain amylase, an enzyme that aids in digestion and regulates bowel movements by breaking down nutrients and making them easier to absorb in the intestines.
Preventing Gastritis: Mangoes contain mangiferin and benzophenone, which have antioxidant qualities that shield the stomach lining from cellular damage and stomach acid production. As a result, mangoes may be used to treat stomach ulcers and gastritis.
Controlling Blood Sugar: Polyphenols like gallic acid, chlorogenic acid, and ferulic acid, according to some studies, can stimulate insulin production, lowering blood sugar levels and hemoglobin A1c (HbA1c), a glycemic control measure that can indicate diabetes. Polyphenols may therefore have the potential to play an important supportive role in the management of diabetes.
Mangoes should be consumed in moderation and in small portions. They can also be eaten with other foods high in fiber. Consuming mangoes while they are still green is the best way to get the most glycemic benefits from them because ripe mangoes contain more fructose and can raise blood sugar.
Reducing Inflammation: The anti-inflammatory properties of mangiferin, gallic acid, and benzophenone can help treat ulcerative colitis and Crohn’s disease-related intestinal inflammation by reducing the production of inflammatory substances like prostaglandins and cytokines.
Mangoes’ anti-inflammatory effects on the stomach may also aid in preventing cellular damage that could result in intestinal and rectal cancer.
Combating free Radicals: Antioxidants that fight free radicals and lessen cellular damage include vitamin C and polyphenols like mangiferin, quercetin, kaempferol, gallic acid, and caffeic acid. Mangoes thus aid in the prevention of conditions like atherosclerosis, heart attacks, strokes, diabetes, and cancer that are linked to oxidative stress brought on by free radicals.
Fighting Cancer: Mangiferin and other polyphenols, according to some studies, have antiproliferative properties that can halt the growth of cancer cells. Cancer cells from patients with leukemia, breast cancer, prostate cancer, and intestinal cancer were used in these studies. Polyphenols also work as an antioxidant, fighting off free radicals that damage cells.
For these findings to be confirmed in humans, further research is required.
Protecting Against Cardiovascular Disease: Mangoes’ soluble fiber reduces the gut’s absorption of fat, which lowers blood levels of triglycerides and “bad” (LDL) cholesterol, which cause artery plaque. Consuming mangoes can help prevent heart attacks, heart failure, and strokes by improving arterial function.
Additionally, polyphenols, magnesium, and potassium help to relax blood vessels and regulate blood pressure, while mangiferin and vitamin C have anti-inflammatory and antioxidant qualities that help prevent cellular damage and preserve vascular health.
Strengthening the Immune System: Mangoes are a great source of vitamins A, C, E, K, and B vitamins, including folate. White blood cells, which are defense cells crucial for preventing and combating infection in the body, are produced more readily as a result of these nutrients. Mangoes support the immune system in this way.
Mangiferin also boosts the body’s defense cells to fight infection.
Treating Oral Herpes: Mangiferin has been shown in some studies to inhibit the viral replication that causes oral herpes. Mangiferin might become an important addition to the treatment of oral herpes as a result of this. The genital herpes virus may also be affected in a similar way by mangiferin.
To validate these results, human subjects research is required.
Preserving Eye Health: Because antioxidants like lutein and zeaxanthin act to block solar rays and prevent damage to the eyes caused by sunlight, mango benefits also include maintaining eye health.
Mangoes also contain vitamin A, which helps prevent diseases like night blindness and dry eye.
Improving Skin Quality: Vitamins A and C, which are antioxidants that aid in combating free radicals that contribute to skin aging, are found in mangoes. Vitamin C can also improve the quality and appearance of the skin by increasing the production of collagen, which is important in preventing wrinkles and sagging skin.
How to Eat Mango
Although there are no specific guidelines for how much mango to eat, the recommended daily intake is two to three portions.
Mangoes can be eaten raw or cooked, ripe or green, with or without the skin, in juices, jams, smoothies, green salads, or sauces. In addition, mango leaves can be used to make a medicinal tea.
Mango Juice
Mango Mousse
Mango Smoothie
Mango Salad
