08/07/2022

Health Benefits of Mango

6 Health Benefits of Mangoes
Make It One of the Best Tropical Fruits You Can Buy

Luscious and sweet, mango is known as "the king of fruit"—particularly because it's a fruit that's good for you. Although they're high in sugar (one cup contains about 15 grams of carbs and 100 calories, per the USDA), mangoes offer some impressive perks. Here are six benefits of mango, along with some simple ways to enjoy the fruit.

The fruit packs plenty of polyphenols, which can be found in the peel, pulp, and seed kernel of the fruit according to a May 2021 Molecules study. These plant compounds have antioxidant activity that shields cells from the DNA damage that can lead to degenerative diseases, including type 2 diabetes and cancer.

The delicious fruit can help a few different aspects of your health:
  • Mangoes May Protect Against Some Diseases - The fruit packs plenty of polyphenols, which can be found in the peel, pulp, and seed kernel of the fruit which have antioxidant activity that shields cells from the DNA damage that can lead to degenerative diseases, including type 2 diabetes and cancer.
  • They May Support Heart Health - Eating mango can be good for your heart too in terms of managing the levels of lipids (e.g., cholesterol) you have in your body.
  • They Boost the Immune System - One cup of mango provides about a quarter of the daily target for vitamin A, a nutrient that's essential for proper immune system functioning (including the production and activity of white blood cells) per the Office of Dietary Supplements (ODS).
  • Mangoes Improve Hair and Skin Health - Vitamin A in mangos is also essential for the development and maintenance of multiple types of epithelial tissues including skin, hair, and sebaceous glands.
  • They May Ease Constipation - Mangoes can be good for aiding digestion.
  • Mangoes Support Eye Health - Along with having the antioxidant vitamin C, mangoes also have betacarotene—another antioxidant that helps promote eye health


10 Health Benefits of Mango

In some parts of the world, mango (Mangifera indica) is called the “king of fruits” It’s a drupe, or stone fruit, which means that it has a large seed in the middle. Mango is native to India and Southeast Asia, and people have cultivated it for over 4,000 years. Hundreds of types of mango exist, each with its own characteristic taste, shape, size, and color.

This fruit is not only delicious but also boasts an impressive nutritional profile. In fact, studies link mango and its nutrients to several health benefits, such as improved immunity and digestive health. Some polyphenols found in the fruit might even lower the risk of certain cancers.

Here are 10 benefits of mango, including an overview of its nutritional content and some tips on how to enjoy it:
  • Packed with nutrients - Mango is low in calories yet high in nutrients — particularly vitamin C, which aids immunity, iron absorption, and cell growth and repair.
  • Low in calories - A 1-cup (165-gram) serving of mango contains fewer than 100 calories. Its low calorie density makes it a great choice if you’re looking to reduce your calorie intake while still feeling full and satisfied.
  • May help prevent diabetes - As long as you eat fresh mango in moderate amounts, it will likely reduce your risk of developing diabetes. Keep in mind that fresh mango does not contain as much sugar per serving as dried mango does.
  • High in healthy plant compounds - Mango has over a dozen different types of polyphenols, including mangiferin, which is especially powerful. Polyphenols function as antioxidants inside your body.
  • Contains immune-boosting nutrients - Mango is a good source of folate, several B vitamins, as well as vitamins A, C, K, and E — all of which may help boost immunity.
  • Supports heart health - Mango contains magnesium, potassium, and the antioxidant mangiferin, which all support healthy heart function.
  • May improve digestive health - Mango has digestive enzymes, water, dietary fiber, and other compounds that aid various aspects of digestive health.
  • May support eye health - Mango contains lutein, zeaxanthin, and vitamin A, all of which support eye health. Lutein and zeaxanthin may protect your eyes from the sun, while a lack of vitamin A can create vision problems.
  • May help lower your risk of certain cancers - Mango polyphenols may fight oxidative stress, which is linked to many health conditions, including colon, lung, prostate, breast, and bone cancers.
  • ersatile and easy to add to your diet - Mango is delicious, and you can enjoy it in many ways. However, it contains more sugar than some other fruits, so consider enjoying mango in moderation.



Top 5 health benefits of mango

Mangoes (mangifera indica) are tropical stone fruits about the size of a grapefruit. The skin ranges in colour from yellow to green or red-green; the flesh is soft and yellow; and the fruit has an inedible, hard stone in the middle.

Mangoes are native to Southern Asia, but they are now grown in other countries including the US, Mexico and the Caribbean.

Top 5 health benefits of mango:
  • Rich in protective antioxidants
  • May aid digestion
  • May help maintain healthy skin & hair
  • May support heart health
  • May support eye health


Health Benefits of Mangos

Mangos have been an important crop in India for millennia. Today, these colorful, sweet fruits are a mainstay of Indian cuisine and are popular throughout the world. Mangos can weigh anywhere from a few ounces to more than five pounds each, depending on the variety.

Regardless of the type of mango you buy, these fruits offer some impressive health benefits. While mangos were historically only available at the end of the dry season, today they can be found in grocery stores all year long.

The vitamins, minerals, and antioxidants in mangos can provide important health benefits. For example, vitamin K helps your blood clot effectively and helps prevent anemia. It also plays an important role in helping strengthen your bones. Mangos are also rich in vitamin C, which is important for forming blood vessels and healthy collagen, as well as helping you heal. In addition, mangos can provide other health benefits like:
  • Lower Risk of Cancer
  • Digestive Health
  • Nutrition

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Mangoes 101: Nutrition, Benefits, Types, and More

For centuries, these tropical tree fruits have been enjoyed for their sweet, bright flavor. More recently, research has uncovered added benefits in the form of key nutrients that help people fight disease, maintain a healthy weight, and even ward off some signs of aging.

Like peaches and cherries, mangoes are known as a stone fruit because of their center pit, which is easily recognizable because of its large size and flattened oval shape. Mangoes are originally from India but now grow abundantly in Mexico, South America, and parts of Florida and California. While at one time considered exotic, mango fruit is now available in most supermarkets and is a common ingredient in many dishes, owing to its popular flavor and versatility — it's delicious sliced, chopped, pureed, juiced, and even roasted.

Here is everything you need to know about mangoes, including their nutrition content and health benefits, plus more ways to enjoy eating them. Research on mangoes has revealed that they may offer a number of nutritional perks, including:
  • Bolstered immunity
  • Protection from free radical damage
  • Improved digestive health
  • Cancer prevention
  • Better sleep
  • Sharper vision
  • Help with inflammatory diseases
  • Smoother skin
  • Improved cardiovascular and gut health


What to know about mangoes

Mangoes are sweet, creamy fruits that have a range of possible health benefits. They are highly popular around the world.

The mango is a tropical stone fruit and member of the drupe family. This is a type of plant food with a fleshy outer section that surrounds a shell, or pit. This pit contains a seed. Other members of the drupe family include olives, dates, and coconuts. There are many different kinds of mango. They vary in color, shape, flavor, and seed size. Although mango skin can be green, red, yellow, or orange, its inner flesh is mostly golden yellow.

Consuming mangoes has a variety of health benefits that can help protect and strengthen the body. The sections below discuss these benefits in more detail:
Age-related macular degeneration
  • Cancer
  • Diabetes
  • Heart disease
  • Skin and hair
  • Nutrition


​Mighty Mango: Benefits, Nutrition and Ways to Enjoy It

If you’re a mango lover, you’ll know that best time to eat mangoes in Singapore is between April to September. But beneath its irresistible taste also lies an array of benefits. Dietitian Tay Su Mei from Outram Community Hospital (OCH), under SingHealth Community Hospitals (SCH), a member of the SingHealth group, shares more.

Health benefits of mango:
  • Boosts immunity
  • Supports healthy eyes
  • Maintains healthy blood pressure
  • Promotes digestive and cardiovascular health
  • Makes a healthy snack


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