Summers are here and so are the mangoes.
In addition to lavish tropical flavor, mangoes are filled with vitamins, minerals, fibers and antioxidants. Due to its unique flavor, fragrance and nutritional value and loved by people of all ages, it is known as the king of the fruits.
Going by the scientific name Magnifier Indica, this heavenly fruit is packed with Vitamin C, vitamin A, Vitamin K, Vitamin E. They are also one of the richest sources of minerals such as Zinc, Magnesium, Copper and Selenium.
Mango is a juicy stone fruit with over 1500 hundred species grown all over the world, including Asia, Africa and many other European countries.
Mango nutritional facts
Mangoes are low in calories and rich in minerals. An average sized mango contains about 99 calories. Mangoes are rich in Vitamin C with one Mango containing 50% of daily Vitamin C value. Mangoes are a great source of Vitamin A, Vitamin K, Vitamin B6 and Vitamin E. Other minerals, which you can obtain from mangoes are Potassium and Magnesium followed by Zinc. It also contains small amounts of phosphorous, pantothnic acid and Selenium. Other minerals found in mangoes are Thiamine, riboflavin, Niacin and Vitamin B5.
Impressive Health Benefits of Mangoes
May reduce the risk of cancer
Loaded with lots of antioxidants, mangoes can reduce the risk of several types of cancer. They are especially beneficial for keeping away Breast cancer and Colon. Polyphenols and flavonoids are the major contributors towards antioxidant capacity in mangoes. Another antioxidant found in abundance in mangoes is beta-carotene. These are helpful in preventing oxidative stress and treating type 2 diabetes.
Boost immune system
Vitamin C is one of the biggest immune booster. An average sized mango contains 66% of the daily value. In addition to vitamin C, mango also contains a fair amount of Vitamin B6, which prevents you from getting sick.
Improve eye health
The human eye is one of the most sensitive organ that requires several vitamins to function properly. Deficiency of several vitamins including Vitamin A can lead to blurriness and blindness. Mangoes contain vitamin A which protects your eyes and ensure a sharp vision.
Lowers cholesterol
Containg huge amount of dietary fibers, mangoes help lower the blood cholesterol levels. The fiber pectin reduces bad cholesterol, LDL, which increases the risk coronary heart diseases and in turn increases the good cholesterol HDL.
Beneficial for skin
Vitamin C plays a crucial role in maintaining good health of skin and skin restoration. It repairs damage caused by the sun and protects against free radicals. Vitamin B6 is also known to control the sebum production and hydrate the skin which makes mango great for oily skin.
Helps in digestion
Mangoes help better digestion. This tropical fruit is loaded with fibers and digestive enzymes. The main enzyme is amalyses, an enzyme that converts starch into sugar. The fibers may further boost the digestive system by preventing various digestive disorders.
Helps in weight loss
Mangoes help you lose weight. Mangoes contain fibers that help you feel full for a long time without adding extra calories to your diet. The fiber from the mangoes sits in the stomach for long time, thus keeping you away from the munching on unhealthy snacks.
How to add mangoes in your diet
So next time, don’t forget to add mangoes in your smoothie for a touch of sweetness or toss it in salsa, chicken salad, porridge or quinoa desserts. You can also use it as topping on ice cream or any other favorite dessert and Enjoy!
