Mango Health Benefits And Nutritional Value You Must Know

    Mango has a myriad of benefits that are good for the health of our bodies, can treat diseases such as cancer, helps digestion because it is rich in fiber and many more benefits and efficacy that we can get by eating mangoes every day. Also, mangoes classified as rich fruit beta-carotene and vitamin A. As a provider of vitamin A. Moreover, because of rich in beta-carotene and vitamin A, eating mangoes can also boost the immune system and can lower the risk of heart disease.
    Mango also known as Mangifera Indica, this exotic fruit belongs to the family of Anacardiaceae. Though native to Southern and Southeast Asia, the fruit is now also grown in Central and South America, Africa and the Arabian Peninsula also. Today there are over 1,000 different varieties of mangos throughout the world.

    Nutritional Value of Mango

    In a cup of mango slices, contained 105% percent of calories, 76% vitamin C, 25% vitamin A, 11% vitamin B6, 9% prebiotic fiber, 9% copper, 7% potassium, and 4% magnesium.
    Nutritional value per 100 g based on USDA
    Energy 250 kJ
    Carbohydrates 15 g
    Sugars 13.7
    Dietary fiber 1.6 g
    Fat 0.38 g
    Protein 0.82 g
    Vitamin A equiv. 54 μg
    beta-carotene 640 μg
    lutein and zeaxanthin 23 μg
    Thiamine 0.028 mg
    Riboflavin 0.038 mg
    Niacin 0.669 mg
    Pantothenic acid 0.197 mg
    Vitamin B6 0.119 mg
    Folate 43 μg
    Choline 7.6 mg
    Vitamin C 36.4 mg
    Vitamin E 0.9 mg
    Vitamin K 4.2 μg
    Calcium 11 mg
    Iron 0.16 mg
    Magnesium 10 mg
    Manganese 0.063 mg
    Phosphorus 14 mg
    Potassium 168 mg
    Sodium 1 mg
    Zinc 0.09 mg

    Health Benefits of Mango

    1. Prevent Cancer
    Research shows antioxidant compounds in mangoes protect the body against the risk of colon cancer, breast, leukemia and prostate cancers. Compounds in mangoes role in preventing cancer is quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat.
    2. Lowering Cholesterol
    Tinnginya fiber, pectin and vitamin C in mango help lower blood cholesterol levels.
    3. Brighten Skin
    Compounds in mango are able to clean your pores and remove acne on the skin. Can be used both internally and externally to the skin.
    4. Healthy Eyes
    A cup of mango supplies 25 percent of the daily value of vitamin A as needed. Therefore, consumption of mango both for clarity of vision and prevent dry eyes.
    5. Meet the Needs of Alkaline
    Tartaric acid, malic acid, and citric acid in these fruits helps keep the body’s alkaline reserve.
    6. Normalize Insulin Levels
    Mango leaves help normalize insulin levels in the blood. Mango fruit also has a relatively low glycemic index (41-60) so eating mango harmless for your sugar levels.
    7. For better sex
    Mangoes are rich in vitamin E. Despite popular relationship between sex and vitamin E was originally created by generalizing the study in mice, further research showed intake of mangoes can help increase sex drive.

    8. For Healthy Digestion
    Mango contains gallic acid which is very good for the digestive tract. The content of the enzyme present in mangoes can also help the process of digestion. Also, it helpbreak downwn protein. In addition, it is also able to prevent constipation and soothes the stomach.

    9. Maintaining healthy teeth and gums,
    This is because mangoes contain vitamin C, which has the function to maintain and trigger healthy teeth and gums. Vitamin C can also help absorb iron and can inhibit the production of natrosamin, a substance that can cause cancer.
    10. Immune Booster
    The amount of vitamin C and vitamin A sufficient, plus 25 types of carotenoids in mango helps keep your immune system healthy and strong.

    Mango Serving Suggestions

    Mangoes can be eaten both raw and ripe. Mangoes are a good source of vitamins and minerals essential for the human body. Always have mangoes in your daily diet to get the health benefit.
    • Mango fruit can be enjoyed all alone without any additions.
    • Fresh mango cubes are a great addition to fruit salads.
    • Mango juice with ice cubes is a popular, delicious drink.
    • Mango fruit juice blended with milk as “mango-milk shake.” Mango fruit is also used to prepare jam, ice cream and in candy industries.
    • The unripe, raw, green mango has been used in the preparation of pickles and chutney in the Asian countries.
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    Saminu Abass Ola who is popularly called ‘Mr. Possible‘ is a young motivational and inspirational speaker and writer, who is also the brain behind this wonderful blog. He is also passionate about Social Marketing. He believes in the abilities of others and tends to bring out the hidden potentials in people’s lives through his motivational articles and words of inspiration.