Why Mangoes Pack A Nutritional Punch
Mango is considered as the king of fruits. It is because of its sweet taste and nutritional value that makes this fruit the best one compared to all others. Mangoes are rich in Vitamins A and C and are an excellent source of potassium.
Mangoes are used in ripe form and used in various cuisines for flavoring purposes as an ingredient. About 100 grams of mango has around 60 calories in it and can fulfill 60% of daily intake of vitamin C of an average person. Unfortunately, the sugar content is relatively high in this fruit, as there is 14 grams of sugar in about 100 grams of mango.
Nutritional benefits of mangoes are not limited to this. Mangoes are also beneficial for metabolic health in various ways.
Mangoes Help in Fighting Cancer
Mangoes are rich in antioxidants. They contain a plant-based compound known as polyphenols which has the ability to fight against cancer by strengthening a layer outside the DNA walls of cells. Thus, they help in reducing the causes of degenerative diseases like cancer or Diabetes Type 2. Antioxidants protect the cells from oxidation process which is the main reason for spreading of cancer cells in the body.
In one of the research studies carried out, breast cancer cells were significantly suppressed through antioxidants available in mangoes. Mangoes also contain active antioxidants zeaxanthin and letein which are beneficial for maintaining health of eyes. These antioxidants are believed to enhance vision and reduce eye stress.
Strengthening of Immune System
Immune system is weakened when sufficient nutrition is not consumed through food, both vitamins and minerals. Mangoes are rich in vitamin A which is important for protecting the body from inflammation. A 100 grams serving of mango contains 21% of the vitamin A required by the body every day. Mango intake strengthens the immune system and helps in production of RBCs and WBCs (red and white blood cells).
Vitamin A content of mangoes is also beneficial for improving the health of sebaceous glands. Sebaceous gland nourishes the root of hair follicles under the skin and keep them moisturized. In case if the body is deficient in vitamin A, the skin loses moisture and the hair may fall as a result. Intaking mangoes daily could help in synthesizing this required moisture and in keeping hair follicles healthy.
Rich in Vitamin C
Mangoes are rich in vitamin C which is vital for the health of your hair, skin and nails. Our skin elasticity is maintained because of what is called collagen. Vitamin C helps in synthesis of collagen. By consuming mangoes regularly, healthy and supple skin texture could be achieved.
Vitamin C in mangoes helps in reduction of wrinkles and prevents sagging of skin by producing enough collagen to maintain elasticity of skin. Eating mangoes every day also helps in improving the health of your nails. Vitamin C in mangoes prevents nails from getting brittle and improves nail texture.
Rich in Fiber
Mangoes are also a rich source of fiber. There is about 2 grams of fiber in 100 grams serving of mangoes. Dietary fiber intake is beneficial for maintaining of healthy gut. The fiber in mangoes is more laxative in nature compared to the fiber which can be obtained from non-dietary source.
Therefore, mangoes are very good for people who suffer from chronic constipation. However, mangoes may not be suitable for people who are suffering from irritable bowel syndrome (IBS), as they are categorized as part of the FODMAP diet because they contain certain food molecules which are poorly absorbed by people suffering from IBS.
Improves Sugar Level in Blood
Mangoes are sweet in taste and contain a lot of sugar, but only when consumed in moderate amounts. In one study carried out by the Oklahoma State University, 20 men and woman suffering from obesity were given 10 grams of dried frozen mango pulp for 12 weeks.
Their blood sugar level was monitored before and after consumption of mangoes. Surprisingly, blood sugar levels dropped lower after 12 weeks of consumption of mangoes. Researchers believed that this may have occurred because of active antioxidants in mangoes.
Health benefits associated with mangoes can be utilized by simply consuming mangoes in fruit form or by making it part of different cuisines. Mangoes can be incorporated in smoothies, salsa, salads, tacos, or can even be used for making savories and in making sauce used along with fish. Mangoes are also widely used in different kinds of desserts.
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