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Along with the many mango health benefits, the tree exemplifies tropical nature’s vitality. An average tree, about 65.62 ft in height, produces about four million blossoms yearly. Of these, only 250,000 will develop into fruit. This enormous fruit production has led natives in many tropical regions to consider the mango a natural pantry.
Considering that a mango tree lives for more than one hundred years, it is reasonable that it will produce more than two million pieces of fruit. Moreover, remember that this quantity is not at the expense of quality. Each mango is a masterpiece of nature for its aroma, delicate flavor, and dietary and therapeutic properties.
Mango Nutritional Facts
Mango pulp is water, somewhat less than peach or plum. Its carbohydrate content primarily consists of sugars (glucose, saccharose, and fructose). Unripe mangos contain some starch, which converts to sugar as the fruit ripens. Their proportion of proteins and fats is deficient. The most notable nutrients in the mango’s composition are:
Provitamin A – one hundred grams of mango contains significant amounts of vitamin A. Bearing in mind that the daily requirement of this vitamin is 1000 ug, therefore, a 300-gram mango alone provides the Recommended Dietary Allowance (RDA) of this crucial vitamin. The mango is the fresh fruit with the most significant vitamin A content, followed by the cantaloupe, although both are much below the carrot.
Sixteen types of carotenoids have been identified in the mango responsible for its vitamin A action. The most abundant of these is beta-carotene.
Carotenoids are vegetable pigments, generally yellow or orange, that convert to vitamin A within the body. Vitamin A is essential to maintaining epithelial tissues, such as the skin and the mucosa that line the body’s internal systems. Carotenoids are powerful antioxidants that counteract the oxidizing free radicals, which are molecules responsible for cellular aging.
Vitamin C – The mango is a good source of vitamin C. A medium-sized mango (300 grams) provides 138 percent of the adult daily requirement of this vitamin.
Vitamin E – A 300-gram mango provides 33 percent of the daily requirement for this vitamin for an adult male. This is one of the richest fresh fruits in this vitamin.
Mangos also contain non-nutritive components such as soluble fiber (pectin), organic acids (citric and malic), and tannins. To give an idea of the mango’s composition, 41 aromatic substances have been identified that combine to give this fruit its unique fragrance.
Mango Health Benefits
The following conditions are where the mango health benefits come in:
Skin conditions – Eating mangos helps maintain healthy skin. It has been proven that vitamin S deficiency produces skin dryness and scaling. Mangos contribute to proper skin hydration and tone. Eating large amounts of mangos is recommended in cases of eczema, dermatosis (skin degeneration), and skin dryness as a preventative for premature skin aging.
Retinal conditions – Vitamin A, whose action is potentiated by the simultaneous presence of vitamins C and E, is necessary for good vision. Mango consumption is recommended for vision loss due to retinal conditions such as night blindness, optic nerve atrophy, or thrombosis in the central retinal artery.
Arteriosclerosis – Mangos are rich in the three most potent antioxidant vitamins: A, C, and E. Each of these is potent in its own right, but much more so as a combined unit. They prevent the oxidation of the cholesterol-bearing lipoproteins that circulate in the bloodstream. The oxidation of these substances initiates cholesterol depositing on the arterial walls, leading to their deterioration.
Mangos are incredibly beneficial to the circulatory system. They should be included in the diet of all who experience poor blood circulation to the extremities or coronary arteries (angina or heart attack).
High Blood pressure – Mangos are diuretic (increase urine production). They are pretty rich in potassium and low in sodium. This makes them highly recommended in cases of hypertension since they aid in its control.
Diabetes – Diabetics can benefit from eating mangos because this fruit’s positive effect on the arteries helps prevent the circulatory complications associated with diabetes. These patients tolerate mangos well. It has been shown that after eating mangos, the blood glucose level of non-insulin-dependent diabetics is lower than expected.
Mango Scientific Facts
- Scientific name – Mangifera indica L.
- Other names – Man-gay, Mangga, man-kay.
- French – Mangue.
- Spanish – Mango.
- German – Mango.
- Description – Fruit of the mango, an evergreen tree of the botanical family Anacardiaceae, grows to 82.02 ft. The fruit is oblong with a thin yellow, orange, or greenish skin and a hard flat pit.
- Environment—The mango is native to India and Southeast Asia. It is cultivated in tropical regions of Asia, Africa, and America. The Portuguese introduced it to the Americas in the sixteenth century, taking it to Brazil. Brazil and Mexico produce the best mangos in the world.
How to Use and Prepare Mangos
- Fresh—This is the best way to eat mangos, but poor-quality mangos are very fibrous and have a robust turpentine flavor. The best have little fiber and a smooth, aromatic pulp reminiscent of a peach. Mangos are harvested green and stored well in the refrigerator for one to two weeks.
- Preserves – Mangos make jellies and jams and can be canned in syrup.
Frequently Asked Question
What other vital vitamins and minerals contribute to the mango health benefits profile?
Mangoes are a nutritional powerhouse, offering not just vitamin C but also a good amount of vitamin A, which is chief for vision and immune function. Additionally, they provide folate, crucial for cell growth and improvement, and vitamin K, which is very important for blood clotting and bone health.
Mangoes are known for their fiber content. Can you elaborate on the specific types of fiber present and their mango health benefits?
Mangoes contain both soluble and insoluble fiber. Soluble fiber disperses in water and forms a gel-like substance, helping lower cholesterol levels and regulate blood sugar. Insoluble fiber increases mass in the stool and aids digestion, promoting gut health. This combination contributes to the overall mango health benefits for digestion and heart health.
Research suggests that mangoes might have anti-inflammatory properties. Which compounds are responsible, and what potential mango health benefits do they offer?
Mangiferin, a unique antioxidant found in mangoes, has shown promise in reducing inflammation. Research indicates that mangiferin might help protect against chronic diseases linked to swelling, such as heart disease and certain types of cancer. This adds another layer to the diverse mango health benefits.
Can consuming mangoes regularly improve heart health? If so, how?
Yes, several mango health benefits contribute to heart health. The mangoes’ fiber, potassium, and magnesium content helps regulate blood pressure and lower cholesterol levels. Mangiferin’s potential anti-inflammatory effects further support cardiovascular health.
Are there specific compounds in mangoes that could aid in cancer prevention?
Preliminary studies suggest that antioxidants like mangiferin and other polyphenols found in mangoes may possess anticancer properties. While more research is needed, these compounds may help protect cells from injury and slow the growth of cancer cells, showcasing potential mango health benefits in disease prevention.
Can mangoes contribute to better eye health?
Absolutely! Mangoes are rich in beta-carotene, a forerunner to vitamin A, which is essential for good vision. Additionally, the antioxidants zeaxanthin and lutein found in mangoes help protect the eyes from harmful blue light and age-related macular degeneration.
How can the mango health benefits impact skin and appearance?
The elevated amounts of vitamin C in mangoes are vital for collagen creation. This protein keeps skin firm and youthful. Additionally, the antioxidants in mangoes protect the skin from sun damage and environmental stressors, contributing to a healthy and radiant complexion.
Are there any potential mango health benefits for individuals with diabetes?
While mangoes are naturally sweet, they have a low glycemic index, meaning they would not likely cause a hasty spike in blood sugar levels. The fiber content further aids in blood sugar control. However, portion control is critical for individuals with diabetes to reap the mango health benefits without adversely affecting blood sugar levels.
How do mango health benefits fit into a balanced diet for those seeking weight management?
Mangoes can be a satisfying and healthy addition to a weight management plan. Their fiber content promotes satiety, helping you feel fuller for longer. The natural sweetness of mangoes can also satisfy cravings for sugary snacks, contributing to a more sustainable and enjoyable diet.
Are there any precautions or considerations regarding mango consumption?
While mangoes are generally safe for most people, individuals with latex allergies may face cross-reactivity with mangoes. Additionally, overconsumption of mangoes can lead to digestive issues due to their high fiber content. Moderation is vital to enjoying the numerous mango health benefits without any adverse effects.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 341, 342. Print.
- WebMD: https://www.webmd.com/diet/health-benefits-mango
- Healthline: https://www.healthline.com/nutrition/mango
- Cleveland Clinic: https://health.clevelandclinic.org/mango-benefits/
- Medical News Today: https://www.medicalnewstoday.com/articles/275921
Last update on 2024-07-23 / Affiliate links / Images from Amazon Product Advertising API