Mango is a drupe family species that contains a fleshy outer part and a tough pit in the middle. Some common species in the drupe family are coconut, olives, and dates. There are several varieties of mango around the world, and it is a prevalent tropical fruit. Unless you have diabetes, it is best to consume mangoes as a part of your balanced diet, and here are the reasons why are mangoes good for you.
Mangoes are good for your eyes
Mangoes are rich in Zeaxanthin, an antioxidant, which plays a significant role in improving eye health. It helps to reduce the effect and damage caused by age-related macular degeneration. This antioxidant also has anti-inflammatory properties, which would enhance immunity.
Are mangoes good for you besides macular degeneration? Yes, the fruit is full of vitamin A, which helps improve eyesight, reduce the probability of dry eyes and night blindness.
Are mangoes good for you for preventing cancer? Unfortunately, it is not a definite yes or no question. However, studies prove that this fruit can reduce the risk of certain types of cancer. For instance, the carotenoid in mangoes helps to reduce the probability of colon cancer risk. Beta-carotene also aids in reducing the risk of skin cancer. Mangoes have polyphenols that reduce the growth intensity of the cancer cells. When you can inhibit the growth of the cells, you can contain it.
Are mangoes good for diabetes?
Mangoes are rich in sugar content and are a forbidden fruit for people with diabetes. However, the mango leaves can reduce blood sugar level, body weight, and even fat in our body. If you do not have diabetes, moderate consumption of mangoes can help you prevent type 2 diabetes as it is a low glycemic index food.
90% of the fruit’s calorie comes from sugar, but it has high volumes of fiber, which reduces blood sugar spikes. The antioxidants in the fruit help to improve the body’s response to the increased blood sugar level. However, moderation is an essential factor here. Half a cup of mango is the recommended level for daily consumption.
Mangoes are good for heart
Mangoes contain vitamins, potassium, and fiber. These components improve heart health and also reduce the risk of several heart diseases. Mangoes are naturally lower in sodium and rich in potassium. This combination is ideal for lowering blood pressure, which also improves heart health. Mango contains vitamin C and pectin that reduce high cholesterol levels in the body.
A healthy addition to women’s diet
Iron is an essential element with no regard to age or gender. However, adult women need higher iron content to maintain calcium and iron in their bodies. Mango is a rich source of iron and is a natural remedy for anemia. Mangoes help to reduce the risk of breast cancer, improve sex drive, and reduce the effect of complications like PCOS, endometriosis, and more.
The fruit is also a natural medicine for constipation during pregnancy. The fruit also contains a high amount of folate, which helps prevent congenital disabilities like spinal cord defects in the unborn fetus.
Helps fight depression
Mangoes are one of the superfoods that can naturally fight depression. It improves neurological function and reduces depression. Vitamin B6 in the fruit aids in soothing the nerve, which improves the brain’s emotional response.
Increase your fertility
Vitamin E and beta-carotene in mangoes improve male fertility. The fruit contains nutrients that strengthen the sperm and also enhance its ability to fertilize the egg. The fruit has abundant vitamin B, which improves fertility success in the female.
Mangoes and healthy hair and skin
Mangoes contain vitamin C, which promotes healthy skin and hair. Vitamin C is a building block for collagen, which gives a healthy look to your hair. The collagen reduces wrinkles, age spots, and lines by improving the elasticity of your skin. Vitamin A in the fruit increases the secretion of sebum, which improves hair health. The fruit gives a glow to your skin and makes it firmer and tighter. If you use mango puree as a face pack, it can clean deep pores, remove dead cells, and reduce acne breakouts. The fatty acids in the fruit help to protect the natural color of the hair and avoid greying. It also reduces damage to the strands and improves the beauty of your hair.
Get a healthy bone strength
The high vitamin C content in the fruit helps to absorb calcium better. The fruit also helps to improve bone strength and mineral density. Magnesium in the fruit improves bone and teeth health. Copper wealth in the fruit reduces the risk of osteoporosis. Potassium is an alkalizing electrolyte that acts as a building block for bone. It improves the growth and health contraction of muscles too.
Healthy digestive system
Mangoes help to improve the digestion as it contains a high amount of fiber. Moreover, the polyphenol in the fruit reduces constipation, gut inflammation, and more. Mangoes also contain sorbitol, a sugar alcohol with laxative properties. If consumed in moderation, sorbitol improves digestion. In large quantities, it would act as a laxative. Eating excessive unripe mango can cause indigestion, dysentery, or throat irritation. Moreover, consuming mango right before bedtime is also not healthy.
Beyond these benefits, mangoes also help treat heat strokes, reduce sugar cravings, provide zinc, and maintain a healthy weight. However, it is important to consume it in moderation. Too much mango or replacing a meal with the fruit can lead to weight gain and other problems. The maximum recommended amount for an individual without blood sugar complaint servings per day is two servings.
Mangoes are easier to find in the market, and thus, it is best to avoid mango supplements, mango powders, or other concoctions. Even if those concoctions have natural ingredients, they contain preservatives and other additives. Thus, always stick with natural products.
The mango harvest season varies with the variety, usually between the middle of summer and winter. Most of the mangoes ripen during late summer to autumn. It is also best to avoid out-of-season types, as they contain chemicals to induce ripening.