The King Of Fruits_ Mangoes…!

By: Pallavi Vathiar. Practicing Clinical Nutritionist, Mumbai.

Email: fihealthie@gmail.com

Mangos have yellow, green or reddish orange skin and a deep orange interior. The fruit, grown in tropical climates around the world, has been part of the human diet for more than 4,000 years, according to the National Mango Board. Mango juice contains vitamins and minerals essential for good health. Look for mango juice that does not contain added sugar to get the most health benefits.

Nutritional Contents

Vitamin C

Consuming enough vitamin C can help you prevent colds and flu. Vitamin C encourages your white blood cells to work more efficiently at destroying germs and bacteria. An 8-ounce serving of mango juice contains two-thirds of your daily recommended vitamin C requirement.

Beta-Carotene

A serving of mango juice supplies one-quarter of the daily recommended beta-carotene intake. The deep orange colour of mangos supplies beta-carotene. Your body uses beta-carotene to make vitamin A, which keeps your eyes healthy. Vitamin A and beta-carotene also work in conjunction to promote good skin and skeletal health.

Potassium

Mango juice contains potassium, a mineral that helps your heart, nerves and muscles function properly. Potassium also regulates blood pressure and the balance of fluids in your body. One cup of mango fruit supplies about 325 milligrams of potassium. A serving of mango juice, without added water or sugar, contains about 300 milligrams of potassium.

Iron

Mangos supply a notable amount of iron. Iron produces healthy red blood cells to transport oxygen throughout your body. Adding mangos to your diet can increase your intake of the essential nutrient, if you suffer from an iron deficiency. An 8-ounce glass of mango juice supplies about two percent of your daily iron needs (1,2).

One 165-gram (g) cup of sliced, raw mango provides (3):

  • 99 calories
  • 1.35 g of protein
  • 0.63g of fat
  • 24.7 g of carbohydrate
  • 22.5 g of sugar
  • 2.64 g of fibre

Benefits

Consuming mangoes can help protect and strengthen the body in several ways. The sections below discuss these benefits in more detail.

Age-Related Macular Degeneration

The zeaxanthin in mangoes may prevent age-related macular degeneration. Mangoes contain an antioxidant called zeaxanthin.

A 2019 review suggests that zeaxanthin may play a protective role in eye health and could prevent damage from macular degeneration. This is an eye condition that gets worse with age. The review cites the anti-inflammatory properties of zeaxanthin as a possible cause of this protective mechanism.

Cancer

A 2014 study from Japan found that carotenoid-containing fruits and vegetables such as mangoes may reduce the risk of colon cancer.

Also, the Skin Cancer Foundation suggest that a diet high in beta-carotene content can help protect against skin cancer. Orange fruits and vegetables, such as mangoes, contain beta-carotene. They also suggest that it can boost the action of the immune system against disease.

Diabetes

A 2019 mouse study into mango leaves found that some plant compounds had a powerful effect on risk factors for diabetes. These included lower body weight, reduced blood sugar levels, and lower levels of fats in the blood.

This study does not clarify whether or not mango flesh provides the same benefits. However, one 2014 study found that eating freeze-dried mangoes reduced blood sugar levels in people with obesity.

Heart Disease

The fibre, potassium, and vitamin content in mangoes all help keep the arteries working and reduce the risk of heart disease. Increasing potassium and decreasing sodium in the diet are among the most important dietary changes a person can make to reduce their risk of high blood pressure.

Skin And Hair

Mangoes also support hair health, as they provide a good amount of vitamin A. This nutrient helps the skin provide an oily substance called sebum, which moisturizes the hair. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

One cup of sliced mango provides 60.1 milligrams (mg) of vitamin C. This is most of a person’s daily requirement, according to the Dietary Guidelines for Americans. Consuming enough vitamin C supports the development and maintenance of collagen. This provides structure to the skin and hair.

Reference

  1. National Institutes of Health Medline Plus: Low Potassium Level
  2. National Agricultural Library: Just what is Iron?
  3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/341577/nutrients
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833247/
  5. https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
  6. https://www.skincancer.org/blog/can-your-diet-help-prevent-skin-cancer/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4155986/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523787/
  9. https://link.springer.com/article/10.1007/s10147-013-0520-2
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6681213/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6377551/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6211424/
  13. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
  14. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

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