YOUR LOCAL FRUITS: SERIES 6 – Mango
Nutritional Benefits of Mango
Mango is a tropical fruit that is succulent and tastes great and is consumed by many because of its great benefits to health as it is also known to help reduce the chances of getting some certain diseases and prevent risks of other health conditions.
Though mangoes might come in different colors, shapes, sizes and taste the nutritional benefits are generally the same as the differences are considered negligible.
Eating of mangoes can help to maintain the body in different ways such as;
1. Improves Skin
Mangoes contain minerals and vitamins which are good for the skin and hair as it helps to nourish them and promote the growth of the skin and hair tissues.
The vitamin A content in the fruit helps to moisturize the hair as it promotes the production of sebum which does not only prevent cancer but protects the skin as well from aging.
Vitamin C content in Mango helps to build up the collagen in the body which is also a type of protein thereby helping the skin and the hair improve in texture.
Several intakes of mango fruits help in treating skin pores and keep the skin glowing, therefore, anyone who eats mango regularly has the tendency of developing flawless skin.
2. Rich in Antioxidants
There are certain antioxidant properties present in mango fruit; such are quercetin, fisetin, isoquercitrin, astragalin, gallic acid and methyl gallate which helps to protect the body from breast cancer, prostate cancer, cancer of the blood and colon cancer.
3. Maintain Normal Blood pH Level
Mango influences the blood pH positively by leaving a trace of alkaline in the body after digestion because it contains tartaric acid, malic acid, and a trace of citric acid that helps to treat the body with the alkali contents.
4. Boost the Immune System
Mangoes boost the immune system due to the presence of certain vitamins in it such as vitamins C, B, and others.
Some photo nutrients present in mango such as beta-carotene, α-carotene, β-cryptoxanthin,lutein-zeaxanthin, lycopene are needed for the better functioning of the immune systems and mucous membrane.
The presence of zeaxanthin is an antioxidant that helps to prevent macular degeneration (either wet or dry type) which affects mostly the aged and causes loss of vision as a result of the deposition of fats under the retina.
5. Facial Treatment
The peels of mango can be used to treat bacteria or diseases on the face or skin, the peel is placed on the face as a facial mask and allow to stay for some minutes before it is removed and the face washed with clean water.
The vitamins and minerals it contains like vitamin E helps to fight against skin infections and as well remove skin tan caused by the sun.
6. Reduce Cholesterol Level
The presence of vitamin C, pectin and high-level fiber in mango help to reduce the level of cholesterol present in the body system which is good for the heart and the overall wellbeing.
Eating mangoes will help in weight reduction which can in turn help in the reduction of bad cholesterol in the body, but first, you should eat healthily in order to make it work, as eating unhealthy will likely reduce the effects of the benefits gotten from mango and other nutritious fruits.
Therefore substitute mangoes in place of other foods which are not healthy and lose weight faster whilst lowering your bad cholesterol level.
7. Improves Digestion
Eating of mangoes improves digestion because it contains enzymes and fiber that help in proper and easy digestion of food in the body.
Its water content too also helps in the digestion process and as well prevents digestive problems like constipation and other digestive tract issues.
8. Treat Anaemia
Mangoes contain a high level of iron that serves as a natural solution for anemia treatment. The role of the iron content helps to increase the red blood cells in the body.
It’s content of vitamin C also helps in the balancing of the iron content in the body as it keeps them at the right level and as well improves its absorption.
This is also good for pregnant women as it helps provide them with additional iron that their body needs. And the presence of folate which is vital for fetal development makes it a good source of vital nutrients for pregnant women.
9. Prevents Asthma
The high content of beta-carotene found in mango and some other fruits like papaya (pawpaw), carrots, pumpkin and more have been found to help in the prevention of certain health conditions like Asthma.
The dietary antioxidants – beta-carotene function to reduce and prevents and risk associated with the inflammation of the airways and can reduce some symptoms which are associated with asthma.
Therefore, consuming mangoes and other beta-carotene rich fruits daily will help prevent the risk of asthma and as well help reduce existing ones.
10. Prevents Cancer
Due to the anti-inflammatory properties of the beta-carotene which is found in mango, it also helps to prevent cancer of the lungs or related others like cancer of the colon and prostate due to its ability to reduce inflammation.
A research that was conducted recently where all kinds of cancer tissues were treated with one of the antioxidants found in mango which is a polyphenol which also contains anti-inflammatory properties.
And it was observed that the antioxidants affect the cancer tissues positively with the colon and breast cancer tissues showing a more significant impact.
Therefore, these anti-oxidants which help prevent inflammation due to the oxidative processes that take part in the body greatly help in the prevention of cancer and other diseases caused by inflammation.
11. Improves the Bone
Mango consists of various minerals and nutrients which has a great impact on the bone. It contains calcium and potassium which work hand in hand to provide strong and healthy bones and teeth, as well as improve its structures.
It also contains vitamins like vitamin K which health benefits are not limited to clotting of blood only but has also have shown a significant impact on bones.
It helps the bone to maintain its calcium content, and also can help to improve the bone’s metabolism and can as well prevent bone conditions like osteoporosis which affects the aged mostly.
12. Good for the Heart
Some of the minerals and nutritional content of Mango make it good for heart health, such as dietary fiber, vitamins and minerals like potassium.
The nutrients help to reduce the risk of heart-related diseases as well as prevent them. When the potassium intake in the body is adequate it helps to prevent high blood pressure (hypertension) which is associated with the increase in sodium.
13. Reduce the Risk of Heat Stroke
The juice from the mango fruits can help in reducing the effects of sun/heat on the body. It is better to be mixed with a little water with or without a sweetener as it will have a long role to play in cooling down the body’s temperature.
A decrease in the temperature of the body will prevent heat or sun stroke, and other related health conditions such as tiredness and it will also help to replenish the lost energy.
Nutritional Values of Mangoes
| Nutritional Facts – Per 100grams | |
| Calories | 60 |
| Carbohydrates | 18 g |
| Protein | 0.6 g |
| Fiber | 3 g |
| Folates | 14 µg |
| Niacin | 0.584 mg |
| Riboflavin | 0.057 mg |
| Thiamin | 0.0058 mg |
| Vitamin C | 27.7 mg |
| Vitamin A | 765 IU |
| Vitamin E | 1.12 mg |
| Vitamin K | 4.2 µg |
| Sodium | 2mg |
| Potassium | 156 mg |
| Calcium | 10 mg |
| Copper | 0.110 mg |
| Iron | 0.13 mg |
| Magnesium | 9 mg |
| Manganese | 0.027 mg |
| Zinc | 0.04 mg |
Mango is a vitamin juicy fruit that contains many nutritional elements such as vitamin A, potassium, sodium, calcium, copper, potassium, vitamin B 6, carotene, vitamin E and others which contribute to health improvements.
What is Mango?
Mango is among the family of the drupes and is a tropical fruit that is widely grown in Asia and Africa. It has a sweet-sour taste with rich flavor and comes in various shapes, sizes, colors and taste which is a result of climate and soil conditions.
Some of the mango types include and are not limited to Dasehri, Haden, Tommy Atkins, Valencia Pride, Alphonso, Keitt, Chaunsa and other mango varieties.
How mangoes can be consumed!
In different parts of the world, mango can serve different purposes, it can be eaten whole, converted into mango juice, mango salad, and jam, and can even serve several culinary purposes as it can be used in the preparation of many dishes like Mango salsa, mango cheesecake and more.
Is it Safe to eat Mango Every day?
Daily intake of mango fruits is good for the body as it provides the body with all-round benefits.
And daily consumption will help to act as a supplement to your daily meal providing the body with the needed/unavailable nutrients.
Is it Safe to eat Mango at night?
Mango fruit can be taken at any time of the day but is advised to be eaten before dinner so that it can easily get digested and the nutrients absorbed adequately.
Side Effects
Mango fruits have many phytochemicals and nutrients that add positively to the health conditions mainly when eaten moderately especially ripen and soft ones because immature and unripe ones are prone to cause diarrhea and other side effects.
There has been proven reactions from people who are allergic to poison oak, to have adverse side effects after eating mangoes such as lips, gum or tongue dermatitis/rash, especially where there is direct contact to the oil which can be found on mango leaves and other parts of the mango plant.
Conclusion
The health benefits of mango cannot be over-estimated as it contains lots of vital nutrients which the body needs to function properly. The health benefits mango provides are summarized below as it helps
1. Improves Skin
2. Rich in Antioxidants
3. Maintain Normal Blood Ph Level
4. Boost the Immune System
5. Facial Treatment
6. Reduce Cholesterol Level
7. Prevent Asthma
8. Improves Digestion
9. Treat Anaemia
10. Prevent Cancer
11. Improves the Bone
12. Good for the Heart
13. Reduce the Risk of Heat Stroke
