How healthy is mango? Discover the 8 benefits here
Mangoes are a real treat and a feast for your taste buds. Moreover, you get a lot of healthy nutrients with this fruit.
In this article you can read which 8 health benefits mangoes can offer you.
You will also find out whether eating mangoes helps if you want to lose weight healthily .
Contents:
- Facts about mango
- Why mango is healthy
- Nutritional value
- Mango and losing weight
Facts about mango
- Mangoes were first cultivated in India about 5,000 years ago [1].
- The seeds of the mango were taken to other parts of the world, such as the Middle East, East Africa and South America, around 400 BC [1].
- There are now as many as 1000 different mango varieties [2].
Why mango is healthy
Mango is particularly rich in vitamin C and also contains many B vitamins and various minerals. Mango is also rich in fiber. This fruit has many benefits for our health. We list them for you below.
- Can help reduce the risk of asthma
Beta-carotene in mango can help lower the risk of developing asthma [3]. This powerful antioxidant fights harmful free radicals, which play a role in the development of asthma. In addition, beta-carotene provides protection against UV radiation and protects the eyes.
Beta-carotene is a precursor to vitamin A. This means that our body can make vitamin A from it itself. You can also find this healthy substance in melon and apricot .
Summary: Mango contains substances that can help prevent the development of asthma.
- Contributes to healthy cells
The high amount of beta-carotene in mango may provide even more health benefits. A study conducted at the Harvard School of Public Health’s Department of Nutrition found that this compound may help protect cells in the prostate.
Another study, conducted by Texas AgriLife Research, has shown that the polyphenols in mango can contribute to the maintenance of healthy cells in various places in our body [3,4].
Other substances in mango, such as quercetin , fisetin and methyl gallat , can also protect the body’s cells. In particular to cells in the lungs, bone marrow, prostate and colon [2].
Summary: Mango can help keep the cells of the prostate, lungs, bone marrow and colon healthy, among other things.
- Strengthens the immune system
By eating mangoes you strengthen your immune system. This is because this fruit contains a large amount of pro-vitamin A and vitamin C [5,6]. Vitamin A, like vitamin C, is a resistance vitamin. Vitamin C has been shown to reduce the intensity and duration of flu and colds [7].
Other fruits that strengthen the immune system are pineapple , apple , banana and kiwi . Try to vary as much as possible. Mango is healthy, but other fruits also have other vitamins in different amounts, so it is a good idea to vary as much as possible.
Summary: Eating mango can reduce the intensity and duration of a cold or flu.
- Has a beneficial effect on blood pressure
Potassium and magnesium are important minerals that you get by eating mango. These substances contribute to healthy blood pressure [8].
You should consume 3.5 grams of potassium and 300-350 milligrams of magnesium per day. A 165 gram portion of mango contains 0.2 grams of potassium and 14 milligrams of magnesium.
Potassium and magnesium can also be found in melon, blackberries and orange . If you want to work on healthy blood pressure, include these fruits in your diet.
Summary: Mango may contribute to healthy blood pressure.
- Promotes eyesight
By eating a portion of mango you get a lot of vitamin A. This is very important to maintain good eyesight. A deficiency of this vitamin can cause dry eyes and night blindness [9].
In addition to vitamin A, mangoes also contain zeaxanthin . This antioxidant can help prevent damage to the eye from free radicals. In addition, zeaxanthin ensures that harmful blue light is filtered [3].
Summary: Eating mango can help prevent dry eyes, night blindness and eye damage.
- Good for the brain
Vitamin B6 , found in mango, is very important for maintaining and improving brain function. This vitamin supports the functioning of important neurotransmitters in our brain, which affect our sleep pattern and partly determine our mood.
Mangoes also contain glutamic acid . This substance can help us concentrate better and remember things more easily [10].
Summary: Eating mango can have an effect on our sleep patterns, concentration, memory and mood.
- Supports digestion
A study in the journal Food & Function shows that mangoes contain pectin . This is a jelly-like substance that supports digestion. For example, pectin stimulates the growth of beneficial intestinal bacteria, which are necessary for healthy digestion.
Mangoes also contain digestive enzymes that promote digestion. In addition, the fruit contains substances that improve the functioning of the digestive system. The fibers in mango also contribute.
Summary: Mango has a positive effect on the intestines.
- Improves skin health
Eating mango can reduce acne . Researchers discovered that people with acne have less vitamin A, C and E in their bodies [12]. Mango contains all these vitamins, including the first two in large quantities.
In addition, the fruit can contribute to slowing down the skin aging process. The large amount of vitamin C in mango helps with the production of collagen; a body’s own substance that makes the skin firm. Vitamin A can also ensure that your skin gets a healthy glow [13].
Summary: Mango may help prevent acne and slow the skin aging process.
Nutritional value of mango
A 165 gram portion of mango contains the following nutritional values [14]:
- Energy: 107 kcal (calories)
- Carbohydrates: 25 grams
– Sugars: 24 grams - Proteins: 1 gram
- Fats: 0 grams
- Fiber: 3 grams
Vitamins and minerals:
- Vitamin A: 25% RDI
- Vitamin C: 76% RDI
- Vitamin E: 9% RDI
- Vitamin K: 9% RDI
- Folic acid: 6% RDA
- Calcium: 2% RDA
- Magnesium: 4% RDI
- Potassium: 7% RDA
- Copper: 9% RDA
- Manganese: 2% RDA
In addition to these vitamins and minerals, a portion of mango contains small amounts of vitamins B1, B2, B3, B5, B6 and B12, iron and selenium.
Eating mango while losing weight
If you want to lose weight, eating mango can be very good for you. This type of fruit contains no fat, few calories and many vitamins, minerals and fiber. Mango is therefore suitable as a snack or as an addition to a low-carb dish.
Please note: When you eat mangoes, you unfortunately do not only get good substances. Mango also contains 24 grams of fruit sugar ( fructose ) per 165 gram portion. Fructose can hinder weight loss if you consume too much.
Therefore, try to find a good middle ground and eat no more than two portions of fruit per day. This way you experience the benefits of eating mango, but you do not consume too much fruit sugar.
