Surprising Health Benefits of Mangoes
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May 18, 2020
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Fruits are the elixir of life! Crowned ‘king’ among fruits, mangoes are delicious and loaded with health benefits. Botanically termed Mangifera indica, mangoes are native to India and Southeast Asia.
Mangoes are low in calories yet high in nutrients. They provide vitamins A, B6, B5, K, folate, thiamine, riboflavin, niacin, and pantothenic acid. Rich in dietary fiber and proteins, they are also packed with minerals like copper, manganese, phosphorus, selenium, potassium, and iron.
Let’s explore some surprising health benefits of mangoes:
Carotenoids are pigments that impart a bright color to mangoes and form ‘vitamin A’ post-digestion. They enhance eye health by preventing dry eyes and night blindness. Two key carotenoids; ‘lutein’ and ‘zeaxanthin’ can accumulate in the macula of the eye and act as natural sunblock by absorbing excess light!
Vitamin C in mangoes boosts the immune system, helps the body absorb iron, and promotes growth and repair by forming ‘collagen’, a protein that gives structure to skin and hair.
Mangiferin, a super antioxidant polyphenol fights aging by countering the effects of free radicals. It protects heart cells against inflammation. ‘Gallotannins’ and ‘mangiferin’ together help in maintaining good brain health.
The minerals magnesium and potassium help maintain a healthy pulse and lower blood pressure.
Enzymes called ‘amylases’ in mangoes aid in digestion.
Mangoes can be had in salads, ‘lassi’ or made into the popular ‘Rasayana’ from its pulp. Research suggests that mangoes have a low glycemic index (51) and the fiber and antioxidants help minimize blood sugar spikes. This allows diabetics to enjoy the fruit in moderation.
Always opt for mangoes ripened naturally and be watchful of hazardous artificial ripening agents like calcium carbide.
Indulge in mangoes of any variety this season. Labelled ‘superfood’, mangoes indeed bridge the gap between mindful eating and eating heartily!
Developed by Scientific Angle brought to you by Health Meter Services
Disclaimer: Don’t follow any suggestions in this article without consulting a qualified doctor
Sources:
- ‘Mango: Nutrition, Health Benefits, and How to Eat It.’ Healthline. Available at: https://www.healthline.com/nutrition/mango.
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‘Can People with Diabetes Eat Mango?’ Healthline. Available at: https://www.healthline.com/nutrition/mango-is-good-for-diabetes.
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Burton-Freeman B. M, Sandhu A. K, Edirisinghe I. Mangos, and their bioactive components: adding variety to the fruit plate for health. Food & Function. 2017;8(9):3010–3032.
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Asif M. Physico-chemical properties and toxic effect of fruit-ripening agent calcium carbide. Review Article. 2012;5(3):150-156.