Do you know the health benefits of Mangoes?
Several studies have connected mango and its constituents to a number of health benefits, including improved immunity and digestive health
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HYDERABAD: It's summer, which means it's time for the King of Fruits, Mangoes. Mango fans eagerly await the arrival of summer to stock up on a wide range of mangoes this season.
According to study, it is usually best to consume seasonal fruits. Several studies have connected mango and its constituents to a number of health benefits, including improved immunity and digestive health. Mangoes also include polyphenols that reduce the risk of certain cancers.
Mango is native to India and Southeast Asia, where it has been cultivated for 4,000 years. Mangoes come in hundreds of varieties, each with its own individual flavour, shape, size, and colour. Mango is not only sweet, but it is also high in nutrients.
You may have heard several myths about mangoes, such as mangoes making you fat and mangoes making you diabetic. Diabetic individuals should avoid eating mangoes. But have you heard about the health benefits of mangoes?
Check out these benefits of Mangoes
Mangoes are high in nutrients : Mango is popular not just because it is delicious, but also because it is high in nutrients. One of its most astounding nutritional facts is that 1 cup (165 grams) of fresh mango contains about 67 percent of the daily value for vitamin C. This water-soluble vitamin supports the immune system, facilitates iron absorption, and promotes cell development and repair.
Mango is particularly high in the minerals copper and folate, which are especially important during pregnancy because they promote healthy foetal growth and development.
Low in Calories : Another advantage of mango is its low calorie content. Mango is low in calories while being high in nutrients, including vitamin C, which helps with immunity, iron absorption, and cell growth and repair. One cup (165 grams) of fresh mango has less than 100 calories and a very low calorie density, which means it has little calories for the volume of food it provides.
One of its most astounding nutrient facts is that 1 cup (165 grams) of fresh mango contains about 67 percent of the daily value for vitamin C. This water-soluble vitamin supports your immune system, aids in iron absorption, and stimulates cell development and repair. In fact, most fresh fruits and vegetables have a low calorie density. According to one study, eating fresh fruit like mango at the outset of a meal will help you avoid overeating later in the meal.
Mango has fewer than 100 calories per 1-cup (165-gram) serving. Its low calorie density makes it an excellent choice if you want to reduce calories while still feeling full and satisfied.
Mangoes may help prevent diabetes : Fresh mango has more than 22 grams of natural sugar per cup (165 grams) when compared to other fresh fruits. You might believe that this is concerning for persons who have metabolic diseases like diabetes or who are attempting to reduce their sugar intake. However, there is no evidence that eating fresh mango causes diabetes or is harmful to persons who already have it.
In fact, many studies have linked a larger intake of fresh fruit to a decreased overall risk of diabetes. There hasn't been much research done on the precise association between fresh mango and diabetes.
Another recent study indicated that eating foods strong in vitamin C and carotenoids may help reduce the onset of diabetes. Considering mango is abundant in each of these nutrients, it may have similar advantages, though additional research is required. However, because mango is abundant in natural sugars, it has the potential to trigger a surge in your blood sugar levels if consumed in excess. If you eat fresh mango in moderation, it will likely lower your chance of acquiring diabetes. Keep in mind that fresh mango contains less sugar per serving than dried mango.
High in healthy plant compounds : Mango is packed with polyphenols, which are plant compounds that act as antioxidants to protect your body. This fruit has over a dozen different types concentrated in its flesh, peel, and even seed kernel. Antioxidants are important because they protect your cells against free radicals. These highly reactive compounds can damage your cells. Research has linked free radical damage to signs of aging and chronic diseases
Mango is high in polyphenols, which are plant components that serve as antioxidants in the body. Over a dozen different varieties are concentrated in the flesh, skin, and even the kernel of this fruit. Antioxidants are beneficial because they protect your cells from free radicals. These extremely reactive chemicals can cause cell harm. Free radical damage has been linked to ageing and chronic diseases in studies.
Mango contains nearly a dozen different forms of polyphenols, including the very potent mangiferin. Polyphenols act as antioxidants throughout your body.
Mangoes contain immune-boosting nutrients: Mango is high in immune-boosting minerals. One cup (165 grams) of mango contains 10 percent of your daily vitamin A requirements. A healthy immune system requires vitamin A. A lack of this vitamin has been related to an increased risk of infection. Furthermore, 1 cup (165 grammes) mango supplies roughly 75 percent of your daily vitamin C requirements.
This vitamin can help your body generate more disease-fighting white blood cells, increase their function, and strengthen your skin's defences. Mango also contains elements that may help with immunity, such as copper, folate, vitamin E, and numerous B vitamins. Mango is high in folate, many B vitamins, and vitamins A, C, K, and E – all of which are essential for boosting immunity.
Mangoes are good for the heart: Mango includes elements that promote heart health. The fruit contains magnesium and potassium, which aid in the maintenance of healthy blood flow. These nutrients relax your blood vessels, resulting in decreased blood pressure. Mangiferin, a powerful antioxidant found in mangoes, looks to be beneficial to heart health as well. Mangiferin has been shown in animal experiments to protect cardiac cells against inflammation, oxidative stress, and cell death. Furthermore, it may aid in the reduction of your blood levels of cholesterol, triglycerides, and free fatty acids. Overall Mango contains magnesium, potassium, and the antioxidant mangiferin, which all support healthy heart function.
Mangoes improve digestive health
Mango contains various properties that make it beneficial to digestive health. It comprises a group of digestive enzymes known as amylases. Digestive enzymes help your body absorb big food molecules by breaking them down. Amylases degrade complex carbohydrates into sugars like glucose and maltose. Because these enzymes are more active in ripe mangoes, they are sweeter than unripe mangoes.
Mango has digestive enzymes, water, dietary fiber, and other compounds that aid various aspects of digestive health.
Mangoes support eye health
Mango is high in nutrients that promote eye health. The antioxidants lutein and zeaxanthin are two important minerals found in them. These are concentrated in the retina of your eye, which turns light into signals that your brain can comprehend.
These nutrients are highly concentrated in the macula, the centre of the retina. Lutein and zeaxanthin operate as natural sunblocks within the retina, absorbing excess light. Moreover, they appear to shield your eyes from dangerous blue light.
Mangoes are also high in vitamin A, which promotes eye health. Dry eyes and nighttime blindness have been linked to a lack of vitamin A in the diet. Severe inadequacies can result in more significant complications, such as corneal scarring. Mango is high in lutein, zeaxanthin, and vitamin A, all of which are beneficial to eye health. Lutein and zeaxanthin may protect your eyes from the sun, however vitamin A deficiency might cause visual issues.
Mangoes help lower your risk of certain cancers : Mango contains a high concentration of polyphenols, which may have anticancer benefits. Polyphenols can help protect against oxidative stress, a damaging process associated with many types of cancer. Mango polyphenols have been shown in animal and test-tube experiments to lower oxidative stress. They have also been shown to destroy or inhibit the growth of cancer cells, including leukaemia and cancers of the colon, lung, prostate, and breast. Mangiferin, a key polyphenol found in mango, has recently attracted attention for its anticancer properties. Mango polyphenols may protect against oxidative stress, which has been linked to a variety of health problems, including colon, lung, prostate, breast, and bone malignancies.
Mango is both sweet and nutritious, and it may be eaten in a variety of ways. Since mangoes contain more sugar than other fruits, enjoy mangoes in moderation!