All You Need to Know About Mangoes this Summer
It’s mango season people!
From ‘non political’ mango discussions to mangoes making your way to the local markets, mangoes are everywhere.
These delicious fruits are native to the Southeast Asia region and are in huge demand during the great Indian summer and monsoon. Our obsession goes back to 4,000 years. There are hundreds of varieties of mangoes, each with a distinctive taste, flavor, shape and colour.
Besides the flavours though, mangoes come packed with nutritional value.
In fact, few studies have shown that mangoes are capable of improving immunity, boost the digestive health and improves eyesight.
Nutrition Facts About of Mangoes
Mangoes contain very less percentage of saturated fat, cholesterol, or sodium. They are an excellent source of essential dietary fibers and vitamin B6. Mangoes also contain good amount of vitamin A and vitamin C. According to the USDA National Nutrient Database, minerals like potassium, magnesium and copper are present in abundance in them. Added to that, mangoes are one of the best sources of astragalin, beta-carotene, quercetin and pantothenic acid and selenium.
One cup or 165 grams of mango provides, ( Source: Selfnutritiondata)
- Calories: 99 grams
- Protein: 1.4 grams
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Dietary fiber: 2.6 grams
- Vitamin C: 67% of the Reference Daily Intake (RDI)
- Copper: 20% of the RDI
- Folate: 18% of the RDI
- Vitamin B6: 11.6% of the RDI
- Vitamin A: 10% of the RDI
- Vitamin E: 9.7% of the RDI
- Vitamin B5: 6.5% of the RDI
- Vitamin K: 6% of the RDI
- Niacin: 7% of the RDI
- Potassium: 6% of the RDI
- Riboflavin: 5% of the RDI
- Manganese: 4.5% of the RDI
- Thiamine: 4% of the RDI
- Magnesium: 4% of the RDI
Health Benefits of Mangoes
High in Antioxidants
Mangoes have dense amount of polyphenols — plant compounds that acts as natural antioxidants.
Antioxidants are very essential for our body as they protect our cells against free radical invasion, free radicals are compounds with high reactive capability that might bind to our cells and destroy it..
studies say that these free radicals might be heavily responsible for signs of aging and chronic diseases.
Among the plant derived source of anti-oxidants polyphenols, mangiferin are often regarded as “super antioxidants” since both of them can fight against free radical damage.
Mangoes are a good source of immune-boosting nutrients
According to Sciencedirect Vitamin A is present in mangoes which is vital for a healthy immune system, as it helps fight diseases and infections. On top of that, mangoes also meet the daily vitamin C needs of the body. Vitamin C can help the body create more disease-fighting white blood cells(WBC). Mangoes are also packed with folate, vitamin E, vitamin K and several B vitamins, which promotes our healthy immunity.
Maintain Bone Health
National Center for Biotechnology Information suggests Low consumption of vitamin K is often being associated with a considerable higher risk of bone dysfunction. Regular adequate vitamin K intake is possible by eating mangoes. Vitamin K improves calcium absorption and so are essential for healthy bones.
Induces Good Digestion
Mangoes due to their high fibre and water content, help to eliminate constipation and also ensure healthy digestive tract. Ripe Mangoes also have good amount of activated Amylases in it. Amylases are digestive enzymes that are responsible for break down of large food molecules. Amylases mainly break down complex carbs particles into sugars, such as glucose and maltose, according to National centre for Biotechnology Information.
Prevents Heart Disease
The high content of potassium, fiber and vitamins in mangoes help to tackle heart disease. An good potassium intake coupled with a reduced sodium intake is a very important change that a person should do to reduce the risk of hypertension and high blood pressure.
Glowing Skin and Hair
Mangoes are just great for healthy hair. They contain vitamin A, required for sebum growth and production. Sebum keeps the hair hydrated and moisturized. Vitamin A is also necessary for all the bodily tissues of skin and hair.
Appropriate vitamin C intake, found in just few grams of mango, is needed to build and maintain collagen. Collagen provides elasticity and structure to skin and hair.
May Support Eye Health
Community Eye Health Journal suggests mango is full with nutrients that support healthy eyesight. The two key nutrients present are the antioxidants lutein and zeaxanthin. These accumulate inside the cells of retina. Retina is that part the eyes which converts light into brain signals so that the brain can understands what we are seeing. Not just that, inside the retina, the two antioxidants lutein and zeaxanthin act as a sunblock, absorbing and reflecting excess light. They also protect the eyes from the harmful blue light. In addition to all of that, mangoes also have a good quantity of vitamin A, which promotes healthy eyes.
But There are Some Risks too
Those allergic to latex may experience some cross-reactions to mangoes, according to National kidney foundation. Consuming excess potassium might be harmful for those with kidneys disorders and functions. If the kidneys are unable to eliminate excess potassium from blood through urination, it might be fatal.
So this summer indulge in mangoes, but remember that moderation is the key as mangoes are sweet and contains more sugar than many other fruits. Its calorific value too is comparatively more.
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