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Mangoes Health Benefits: The king of fruits Types & Nutrition.

Riya Deshwal
By Riya Deshwal
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Mangoes

Estimated reading time: 5 minutes

Summers are here and so are mangoes. Mango is infamous as the king of fruits. It is the national fruit of India. Mango is one of the most eaten-up fruits worldwide. Mango is a nutritionally rich fruit with unique flavor, fragrance, and taste, In inclusion to being sumptuous, pulpy, and amazing, mangoes pack a hold of health benefits too. It is rich in potassium and magnesium and is a big remedy for high blood pressure. Mangoes are rich in vitamin in B-vitamins, vitamin C, vitamin A, vitamin E, and vitamin K. Mangoes have extraordinary nutritional and medicinal qualities which makes them very valuable.

Production:

 India is by far the world’s largest mango producer, producing around 20 million tonnes of mango yearly. Mango has been cultured for centuries. In India, Uttar Pradesh tops the list of mango-producing states. Other prime manufacturing states are Andhra Pradesh, Maharashtra, Karnataka, Bihar, and Gujarat. The rest of the states have less production.

Varieties

 Although there are nearly 1000 varieties of mango in India, There are near about 30 types of mangoes that are grown commercially. Alphonso, Banganpalli, Bombai, Bombay Green, Dashehari, Fernandin, Fazli Himsagar, Kesar, KishenBhog, Langra, Mulgoa, Neelam, Totapuri, Chausa, Suvarnarekha, Vanaraj, and Zardalu. Banganapalli is the primary variety of mangoes in the market also known as safeda.

Nutrition Facts:

Mangoes are not only super tasty but also nutritious. Mangoes are a good source of minerals and vitamins.

Each bowl of sliced mango (165 grams) around:

  • 107 calories
  • 3 grams of fiber
  • 24 grams of sugar
  • 1 gram of protein
  •  The daily value of vitamin A is 25 percent
  • The daily value of vitamin C is 76 percent
  • 257 mg of potassium
  • 0.2 mg of vitamin B-6 (Healthline)

Mango is also a superior source of the minerals copper and folate, which are the most important nutrients during pregnancy, simultaneously they support healthy fetal growth and development.

Benefits: Here are many health benefits of mangoes.

  1. Helps in digestion: The digestive enzymes in mangoes work to help natural digestion. Mango consumption has shown magnificent results in people with chronic constipation. Enhance with fiber, mangoes aid good digestion and stop many stomach-related diseases.
  • Anticancer: Mangoes hold an anti-cancer compound called mangiferin. Mangiferin helps in reduce inflammation and profit the immune system. Mango fruit has been found to stop certain colon and breast cancer cells in the lab, as reported by a new study by food scientists.(Sciencedaily)
  • Useful in pregnancy: Mangoes are favorable for pregnant women given their iron content. Doctors often prescribe prenatal iron tablets during pregnancy, Anyhow, mangoes may help you supplement a healthy diet.
  • Good for your eyes: Mango is full of nutrients that help support healthy eyes. Mangoes are rich in vitamin A and beta-carotene, which supports eye health. This also reduces age-related degeneration of the eyes.
  • Good for skin: Having mangoes in moderation is the key to clear skin. Mangoes are filled with skin-friendly vitamin C and Vitamin A, both of which are key for healthy skin and skin repair. Mangoes also save the skin from UV rays damage.
  • Reduce acne: Mangoes are believed to be an effective homemade remedy for treating acne. They battle acne and clear up clogged pores by reducing the secretion of oil on the skin. For this benefit, there is no need to eat them every day; you need to remove the mango pulp and apply it to the skin for around ten minutes, then rinse it off.
  • Delay aging: Mangoes are brimful with several anti-aging nutrients that can help slow the signs of aging. Vitamins C and  E are credible sources that act together to protect your skin from environmental damage. Vitamin C also keeps up your body’s production of collagen.  Collagen is a type of tissue that gives skin its elasticity and helps prevent wrinkles and sagging.
  • Natural skin cleanser: Mangoes help open pores and add newness to your face. You have to do is put down thin slices of mango on your face for 10-15 minutes and wash your face. You can also use mango as a body scrub. Your skin will feel more smooth after a rejuvenating scrub.
  • Promotes Brain Health: Mango Considered the best brain food, mango nutrition is packed with vitamin B6, which is necessary for maintaining brain function. Vitamin B6 and other B vitamins are also crucial for maintaining the function of the brain and aid in supporting a healthy mood as well as regular sleep patterns. Include mangoes as a part of your diet, you can be sure of a healthy brain and effective nerve functioning.
  1. Boost immunity: The abundant amounts of vitamin C and vitamin A in mangoes keep your immune system healthy and strong. Mango also contains other nutrients like copper, folate, vitamin E, and several B vitamins that may also support immunity.
  1. Low cholesterol: Mangoes are supposed to lower cholesterol in the body due to a high amount of fiber and vitamin C. It is a good source for those who are suffering from high blood pressure as it has high amounts of potassium.
  1. Mangoes and Diabetes: In spite of its sweet taste and high sugar content, some studies have affirmed that mangos may positively impact those with diabetes. They have a low Glycemic index which means that they deliver sugar into the blood slowly. This avoids sudden stake in blood glucose which helps diabetics. Many studies shows have concluded that eating mangoes in moderation can assist in the breakdown of glucose and also lower insulin.

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