Mangoes, a tropical delicacy known for their sweetness, provide potential health advantages, including the prevention of heart disease and enhancements to eye and skin health.
Mangoes are not only a delicious addition to your diet but also a powerhouse of nutrients with numerous health benefits. These benefits include boosting nutrient intake, supporting immune health, improving digestion, and more.
Rich in essential nutrients, mangoes are low in calories and comprise vitamins such as A, C, B6, and folate, alongside minerals like magnesium and potassium. These nutrients are vital in strengthening the immune system and aiding digestion.
The vitamin C content in mangoes is especially beneficial for the immune system, helping bolster the body’s defenses against infections and illnesses. Additionally, the carotenoid beta carotene found in mangoes helps boost overall immune function.
Mangoes also contribute to better digestive health. Their fiber content aids regular bowel movements, and a study has indicated that daily consumption of one or two mangoes over a month can alleviate digestive issues, including constipation.
With their abundance of antioxidants, mangoes hold anti-inflammatory properties. Antioxidants like quercetin and mangiferin in mangoes may reduce inflammation and the risk of chronic diseases.
Eye health benefits from the beta carotene in mangoes, which is essential for vision. Mangoes also contain lutein and zeaxanthin, which protect the retina and lens, reducing glare discomfort and enhancing visual acuity.
Despite their sweet taste, mangoes can assist in weight management. They are low in calories, packed with fiber, promoting a feeling of fullness, and are beneficial for weight loss goals without leading to rapid sugar spikes due to their low to moderate glycemic index.
Regular consumption of mangoes may lower the risk of type 2 diabetes by improving insulin sensitivity and stabilizing blood sugar levels. The fiber in mangoes plays a role in maintaining healthier blood sugar levels, making them suitable for those looking to regulate their sugar intake.
Mangoes may also reduce the risk of heart disease by managing cholesterol levels. Mangiferin, an antioxidant in mangoes, is associated with lowered blood lipid levels and inflammation, potentially protecting against heart disease.
Furthermore, mangoes are rich in polyphenols, which are antioxidants present in their pulp, peel, and seeds. These compounds defend the body’s cells from oxidative damage, potentially preventing diseases like cancer and type 2 diabetes.
Mangoes enhance skin, hair, and bone health due to their high content of vitamins A, C, E, and calcium. Vitamin C is crucial for collagen production, promoting skin elasticity and combating aging, while vitamins A and E foster healthy skin and hair. Calcium in mangoes supports bone strength, possibly protecting against osteoporosis.
The carbohydrates and fiber in mangoes serve to maintain energy and blood sugar levels throughout the day. Initial studies also suggest that both mango and mango leaf extracts may enhance cognitive functions like memory, attention, and learning.
For a nutritious inclusion in your meals, mangoes can be consumed in various forms—fresh, frozen, or dried. They work well as toppings, sides, smoothie ingredients, or desserts. Proper storage can also extend their freshness; room temperature storage keeps mangoes fresh for approximately eight days, while refrigeration can extend their shelf life to three weeks.
Although generally safe, mangoes may lead to digestive symptoms in some, such as gas and bloating, due to certain indigestible carbohydrates they contain. Individuals with diabetes or those following a low-sugar diet should monitor mango consumption due to their carbohydrate content. Rarely, allergic reactions might occur upon contact with mango skin or flesh, or after consumption. Symptoms could include itchiness, swelling, and hives.
It’s recommended to consult a healthcare provider if you experience any allergic reactions to mangoes, or if you have conditions that might contraindicate their consumption, like a digestive disorder or diabetes.
The health benefits of mangoes are significant, offering support to heart health, the immune system, and digestion among other functions. However, individual health circumstances should guide decisions about incorporating mangoes or any new food into the diet.
Source: Original article