Once you discover the health benefits of mango, you will surely add it to your diet in a heartbeat!
The mango is one of the most popular fruits in Asia. It comes in different varieties with bright colors, such as orange, yellow, and even red. Ripe mangoes have a soft, juicy, and creamy quality.
When it comes to flavor, the mango tastes sweet, citrusy, and fruity. The flesh is usually a vibrant yellow color, which makes the fruit more inviting to eat or drink.
Aside from the flavor and texture, the mango also has lots of health benefits to offer. It’s not just good for your stomach, but for your diet and lifestyle too.
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Since there are many ways to use mangoes, there are also plenty of options to prepare them. Unleash their health potential and flavor with your favorite mango recipes.
Buckle up because the health benefits of mango will blow your mind!
Nutrition Facts
With the many nutrients in a mango, there’s no doubt that it also has lots of health benefits. It can supply your body with essential nutrients that your body will need on a daily basis. What are they? Let’s see.
| Nutrient | Amount |
| Calories | 99 |
| Protein | 1.35 grams |
| Carbohydrates | 24.8 grams |
| Sugar | 22.6 grams |
| Fiber | 2.64 grams |
| Potassium | 277 milligrams |
| Vitamin C | 60.1 milligrams |
| Vitamin A | 89.1 micrograms |
| Folate | 71 micrograms |
| Calcium | 1.2 milligrams |
| Iron | 0.264 micrograms |
Calories
According to Mango, there are about 202 calories in one whole mango fruit. It is certainly a good source of energy without much fat or cholesterol.
Carbs
In one serving of mangoes, you can already get 24.7 grams of carbohydrates. Out of this amount, there are about 23 grams of sugar, and the rest comprise fiber.
Fiber
When it comes to fiber content, the mango has around 2.6 grams. It’s one of the high-fiber fruits that you can enjoy even with its sweet flavor. You can surely add mango to your weight loss diet.
Take advantage of these nutrients now by eating more of these tasty and satisfying mangoes!
Vitamins and Minerals
Aside from the mango’s nutrients, calories, carbs, and fiber, are also loaded with the best vitamins and minerals. These certainly play a big part in why the mango is healthy.
- Vitamin A
- Vitamin C
- Vitamin K
- Potassium
- Beta-carotene
- Folate
- Choline
- Magnesium
- Copper
- Niacin
- Potassium
- Thiamine
- Lutein
You can already get many health benefits from these vitamins and minerals alone. These will definitely help nourish your body and mind to get you into a better lifestyle.
Plant Compounds
The health benefits of mango are not complete without the plant compounds.
One of the compounds in mangoes is mangiferin. It has anti-inflammatory effects to relieve different kinds of pain and discomfort. Mango also has catechin to help with weight loss and brain function.
Meanwhile, this fruit also has anthocyanin to prevent diabetes and obesity. It also has gallic acid, a powerful antioxidant to fight against different health problems.
These plant compounds, coupled with vitamins, minerals, and nutrients, can ultimately give the mango excellent health benefits for you!
Health Benefits of Mango
Go go go for the health benefits of mango!
Prevents cancer
Mangoes have polyphenols that have been found to have a positive effect on cancer prevention. Mangiferin is a compound found in mangoes that has powerful anticancer effects.
With the help of mangoes, you can lower your risk of getting different types of cancer, such as lung, breast, or prostate cancer. The nutrients of mangoes also help slow down the growth of cancer cells.
Improves heart health
Magnesium and potassium are two of the best minerals for your heart. Luckily, the mango is loaded with these nutrients. Mangoes can help lower your blood pressure to regulate your pulse and heartbeat.
The American Heart Association mentioned that mangoes could lower your risk of getting heart problems. Antioxidants from mangoes can even protect your heart.
Promotes digestion
Since mangoes are rich in fiber, you can make sure that they are going to be good for digestion. These fruits have both soluble and insoluble fibers for your gut and intestines.
According to Livestrong, mangoes can relieve constipation by detoxifying and cleansing your body regularly. Whenever you’re on a weight loss diet, you need to add mangoes to the meal plan!
Combats diabetes
Despite the sweet flavor of the mango, it remains one of the best fruits to help your body fight against diabetes. Diabetics can eat mangoes as long as they consume them in moderation.
The calcium, fiber, and potassium in mangoes can be an excellent choice for diabetics who still want a taste of something sweet. With the medium GI of mangoes, they are likely to have little effect on blood sugar levels.
Boosts immunity
Vitamins A, B6, and C are three of the best vitamins in mangoes that can help boost your immunity. Your body can create more antibodies to fight against harmful bacteria in your body.
In fact, a study in Nutrients mentioned that a lack of vitamin A can lead to a higher risk of getting infections. Luckily, mangoes have lots of vitamin A to keep you healthy and protected!
Supports eye health
Some nutrients to help care for your eyes include lutein and zeaxanthin. Vitamin A from mangoes can also be good for the eyes, especially at night or in the dark.
Mangoes can certainly help prevent different eye problems, even as you age. The vitamins from these fruits can also quickly send signals to your brain for faster response.
Moisturizes skin and hair
According to Healthians, mangoes can potentially benefit your skin and hair. Mangoes have vitamins that can slow down the effects of aging and minimize wrinkles and dark spots.
The antioxidants from mangoes can also reduce inflammation to prevent skin problems such as acne. You can exfoliate your skin better with the powerful effects of mangoes.
Gives better sleep quality
Should you eat mangoes at night? Of course! The Mango Basket suggests eating the proper amount of mangoes at night to improve sleep quality and satisfy your sweet cravings.
As long as you eat it in moderation, mangoes can make the best fruits for snacks at night. In fact, I suggest eating it for dessert as a healthy evening habit.
There are plenty of other health benefits of mango that you can enjoy. Imagine how these can affect your life for the better. You will surely experience a new and improved lifestyle with mangoes!
Ripening Process of Mango
Whether you eat unripe or ripe mangoes, they’re guaranteed to give you the best health benefits.
Go for unripe mangoes with a sour flavor and a crisp and chewy texture. On the other hand, eat ripe mangoes for a soft and sweet quality instead. If you prefer ripe mangoes, these tips help ripen them faster:
- Store the unripe mangoes in a paper bag at room temperature for a few days.
- Alternatively, simply leave them on the counter until ripe.
- Once ripe, keep them in the fridge to retain their ripeness.
Whenever you want to buy ripe mangoes for your diet, here are the signs you need to check:
- The mango should yield slightly to pressure.
- You should also smell a sweet fragrance near the stem.
- Buy mangoes that feel heavy for their size.
Side Effects of Mango
Mangoes may be one of the tastiest fruits you can eat, but you should always eat them in moderation. What can happen to you if you overeat these fruits?
- Stomachache – pain and discomfort in the stomach
- Indigestion – difficulty digesting food
- Diarrhea – abnormal and irregular bowel movements
- Weight gain – increase in body weight
- Dermatitis – irritated skin
Healthline suggests eating about two cups of mangoes in a day. Always balance it with other fruits, vegetables, and meat for a proper diet.
Conclusion
If you want to improve your health while still enjoying something sweet, then mangoes are the best fruits for you!
Indeed, mangoes are overflowing with nutrients, vitamins, minerals, and compounds to produce many health benefits. Now that you know how to ripen these fruits, you can have mangoes anytime you want.
You can easily serve these mangoes to your friends and family, whether kids or adults. Mangoes also make good dessert options to satisfy your sweet tooth without feeling guilty about it.
Once again, here are the health benefits of mango that you can get:
- Prevents cancer
- Improves heart health
- Promotes digestion
- Combats diabetes
- Boosts immunity
- Supports eye health
- Moisturizes skin and hair
- Gives better sleep quality
You can never go wrong with mangoes in your diet. They are truly life changers, not just for you but your loved ones too!
Suggested Recipes
Put your mangoes to good use with these recipes:
- Mango Baby Food
- Mango and Pineapple Smoothie
- Mango Porridge
- Fruit Salad
- Fruit Popsicles
- Fruit Smoothie
You can also use mangoes to make juices, drinks, and smoothies to combine their sweet flavor with other fruits and veggies. Use them to make your favorite healthy recipes better!
Frequently Asked Questions
What are the main benefits of mango?
Mangoes are good for cancer prevention, heart health, weight loss, digestion, vision, diabetes, skin, hair, immunity, and even sleep quality. These fruits are truly great for your overall health!
What are the five health benefits of mangoes?
Five of the health benefits of mangoes include improving heart health, supporting eye health, nourishing skin and hair, boosting immunity, and improving sleep quality.
Is eating mango good for health?
Of course! In fact, mangoes are some of the best fruits for your health. They have lots of health benefits to improve your organs for an active and exciting lifestyle. You can also eat these to satisfy sweet cravings without spikes in your blood sugar.
What is the best time to eat mango?
You can eat mangoes at any time of the day. However, the best time to eat a mango is at noon. Sugar Fit suggests eating mangoes mid-meal to promote weight loss.
This post may contain general information and does not constitute professional medical advice. Always seek information or advice from a qualified medical professional. Please read the full disclaimer for details.
