Who knew that mangos have many health benefits? not me! I know intuitively that most fruits and vegetables have unique characteristics that make them valuable. This is why a varied diet is the best one! However, several foods provide many benefits, so you should probably consume them regularly. It turns out that mango is one of them! Read more about great things mangoes can do:
Nutritional Information
Mango is a kind of fruit that is very rich with nutritients. It is a good source of various vitamins and minerals. According to the statistics of the United States Department of Agriculture (USDA), a cup (165 grams) of sliced mango contains (1):
- Vitamin C – 60.1 mcg
- Calcium – 1.2 mg
- Iron – 0.264 mg
- Sodium – 1.65 mg
- Potassium – 277 mg
- Sugars – 22.5 g
- Folate – 71 mcg
- Energy – 99 kcal
- Protein – 1.35 g
- Carbohydrate – 24.7 g
- Dietary Fiber – 2.64 g
- Fat – 0.627 g
Facts
- Mango is known as the king of fruits.
- The mango originated in East India, the Andaman Islands, and Burma. Today, they are popular all over the world. It is believed that Buddhist monks introduced this fruit to Malaysia and East Asia on the 5th.
- India is the main producer of mangoes. But it has almost no exports because most of its products are consumed within the country.
- There are about 400 varieties of mangoes in the world today.
- Mango trees can grow very tall, some up to 100 feet. More interestingly, the mango tree can bear fruit for up to 300 years.
Health Benefits
May Reduce Cancer Risk
Mango pulp contains carotenoids, ascorbic acid, terpenoids, and polyphenols, which are said to have anti-cancer properties. Mango has also been found to contain unique antioxidants not found in other fruits and vegetables. A study conducted by the University of Texas found that the polyphenols in mangoes have anti-cancer effects and can help reduce oxidative stress (oxidative stress increases the risk of chronic diseases such as cancer)
The Industrial Toxicology Research Center found in a mouse study that the triterpene terpene phenol found in mangoes may help fight prostate cancer (25). In animal studies, polyphenols found in mangoes have also been found to inhibit tumor growth in breast cancer
May Reduce The Risk Of Heart Disease
Mangoes are a rich source of beta-carotene. Carotenoids may reduce heart attack risk by preventing the oxidation of cholesterol in the arteries
Mango is also a rich source of essential vitamins for enhancing immunity. Fruit contains vitamin C. This nutrient has antioxidant properties and can improve immune health.
A study conducted by the RWTH Aachen University found that intake of magnesium may improve heart health Potassium acts as a vasodilator. It may help reduce stress on the blood vessels and promote cardiac function
May Help Lower Cholesterol
In a study conducted by the University of Madras, mangiferin in mangoes can reduce cholesterol levels in experimental rats. It has also been found to increase HDL (high-density lipoprotein) and good cholesterol levels
May Aid Weight Loss
A study emphasized the importance of mango peel (which most of us usually discard) in inhibiting adipogenesis or adipocyte formation (37). If combined with the correct diet and lifestyle changes, this may help reduce weight.
May Improve Immunity
Mango is a rich source of essential vitamins for enhancing immunity. It contains vitamin C.
This nutrient has antioxidant properties and can improve immune health
How To but Mangoes:
Fresh mangoes are on average about four inches long and weigh about nine ounces to four pounds.
When buying mangoes, choose mangoes that have no black spots, blemishes, or cracks.
Do not choose under-ripe mangoes, as they will produce an unpleasant taste when eaten raw (unless you like a special taste). Ripe mangoes usually exude a full fruit aroma from the stem end, are soft to the touch, and produce gentle pressure.
A Sweet Mango recipe :
Mango-Oat Milkshake
We will need :
1 Mango pulp
2 tablespoons of Oat flakes
1 tablespoon of Honey
200 ml of milk
and so simply Mix the ingredients in a blender. Refrigerate and drink.
The most common questions on google :
- Is eating a mango at night bad?
Answer: No, you can eat a mango during the night.
- How to peel a mango?
Answer: You can peel a mango with a knife. Make a shallow cut under the skin and slice off a thin strip. Repeat the process on the entire body of the mango.
