What are the Health Benefits of Mango Fruits? Mango Nutrition

10 minutes read.  

 

   

You and I know that mangoes offer such a palatable creamy taste that makes everyone crave it.

But are you aware of what your body system actually gains from eating a single mango fruit?

The mighty mango offers you a healthy dose of vitamins, minerals, and enzymes to benefit the healthy living.

Not only that, but mango nutrition is also a great high-fiber food and high-antioxidant food as well. It’s no wonder, that mango is often referred to as the “king of fruits”.

It is important to be fully aware of the nutritional contents of every fruit you eat, which will enable you to understand how to utilize its nutrients for healthy living and to fight a disease in case the need arises.  This is why I prepared this article. Feel free to skip ahead.

• What’re Mangoes?
• Types of Mango
• Mango Nutrition
• Health Benefits
• How to use

• Side Effects
• How to store mango
• History
• Conclusion

What’re Mangoes?

The name mango comes from the Tamil word “Mackay or manga” with the scientific name “Mangifera indica L”, however, when Portuguese traders arrived and settled in Western India, they embraced the name manga, which eventually gave way to the modern-day version of mango. (1)

Throughout history, every part of the mango including the fruit itself, its skin, leaves, the bark of its tree, and even the pit has been used as a health remedy in one form or another.

Mango is an oval-shaped, creamy, juicy, and fleshy tropical fruit. It is actually considered a drupe or stone fruit, meaning it has a characteristic outer fleshy part surrounding a shell (pit or stone) with a seed inside. Coconuts, cherries, plums, peaches, olives, and dates are also drupes.

 Mango fruit is the fruit of large evergreen leaves that grows almost exclusively in the tropics and sub-tropics. Mangos can vary in skin color from green to red or yellow to orange to purple but the inner flesh of the mango is typically golden yellow. (2)

Mango trees can grow to great heights anywhere from 65 to 100 feet tall. They can also live for extended periods of time. In fact, some mango trees have lived for more than 300 years and continue to bear fruit at such a ripe old age.

In Ayurvedic, mangos have long been used in traditional forms of medicine, thanks to their healing properties and the extensive mango benefits that this stone fruit has to offer. (3)

Mango is believed to be very nourishing and thought to help promote proper elimination, soothe the throat, and increase fluids in the body by creating moisture.

Mangos are used to strengthen digestion, build up bodily fluids and ease coughing. Mangos are also thought to increase the body’s inner heat, which can improve biochemical circulation and nourishment.

Types of Mango

There are more than 100 different types of mangos out there, especially in India where mangoes seem to originate.  Each of which has slight differences in taste and appearance.

Based on cities or areas, people give mango different names to differentiate one type from another. (4, 5)

Here are a few types with pictures:

Tommy Atkins, Palmer (purple), Kent, Keitt, Ataulfo, Osteen, Haden, Irwin, Graham, Valencia pride, Alphonso, Amrapali, Chok Anan, Kensington pride, Glenn, badam mango, tota puri, Sindhi, Dasheri, Kesar, and himsagar etc.

Mango Nutrition

Here are the vital nutrients in mango fruits.

A 100gram of mango fruit (ripe and unripe) contains the following nutrition contents: (6)

However, One cup of raw mango fruit pieces contains approximately: (7)

Calories:                        99

                                    Percentage Daily Value

Total fat: 0.6g.                         1

Saturated fat: 0.2g.                  1

Sodium: 1.7mg                        0

Carbohydrates: 24.7g.             8

Fiber: 2.6g.                              9

Total sugar: 22.5g.                  45

Protein: 1.4g                            3

Vitamin C: 60.1mg.                 67

Calcium: 18.2mg.                     1

Potassium: 277.2mg               6

Phosphorus: 23.1mg.              2

In addition to the nutrients listed above, the mango nutrition profile also contains a small amount of niacin, magnesium, and pantothenic acid as well as powerful antioxidants like zeaxanthin, quercetin, astragalin, and beta-carotene.

Health Benefits

Mango fruits provide your body with over 20 vitamins and minerals alongside other nutrients.

Here’s what your body benefits from eating one or two mango fruits:

1. Supports Strong Bones

2. Lowers Blood Sugar Levels

3. Boosts Brain Health

4. Regulates Blood Pressure

5. Optimizes Heart Health

6. Combats Cancer Cell Growth

7. Slows Signs of Aging

8. Increases Immune Function

9. Improves Digestive Health

10. May Protect Against Asthma

11. May Protect Against Macular Degeneration

1. Supports Strong Bones

Mangos are an excellent source of bone-building vitamin K, cramming in up to 9 percent of your daily needs in just one cup.

This important nutrient is involved in bone metabolism and helps maintain adequate amounts of calcium in the bone tissue. (8, 9)

Interestingly enough, a study published in the American Journal of Clinical Nutrition actually found that a vitamin K deficiency may be associated with lower bone density and an increased risk of fractures. (10)

2. Lowers Blood Sugar Levels

Rich in fiber plus an array of power-packed antioxidants, adding mango to your diet can have a big impact on blood sugar levels.

For example, one study out of Oklahoma actually found that supplementing with mango for 12 weeks significantly reduced blood sugar levels in obese adults. (11)

The fiber in mangos may also help promote normal blood sugar levels. Fiber passes through the gastrointestinal tract undigested, slowing the absorption of sugar in the process.  (12, 13)

The results of one scientific study suggested that relative to the control snack, mangos may improve certain risk factors associated with overweight and obesity including improved glycemic control and reduced inflammation. (13) 

Do you know you can mango leaves to heal wounds?

3. Boosts Brain Health

Considered one of the best brain foods, mango nutrition is packed with vitamin B6, which is essential for maintaining brain function. In fact, some research suggests that a deficiency in this key vitamin could contribute to impaired cognitive function and neurological decline.

Vitamin B6 and other B vitamins are also crucial for maintaining the function of brain neurotransmitters and aid in supporting a healthy mood as well as regular sleep patterns. (14, 15)

4. Regulates Blood Pressure

Sometimes called “the silent killer, high blood pressure affects an estimated 70 million American adults, and about one in five is completely unaware that he or she has it.

High blood pressure places extra strain on the heart, forcing it to work harder to pump blood throughout the body so it can continue to work efficiently.

Mangos are rich in magnesium and potassium, which are two essential nutrients that are absolutely vital when it comes to regulating blood pressure.

They’re also naturally low in sodium, a micronutrient that should be limited in those with high blood pressure. (16, 17, 18)

I hope you’re getting value. Feel like you want to skip? Let’s move down a little to understand more.

5. Optimizes Heart Health

Heart disease is a major problem in developed countries and around the world, especially in cities where consumption of Saturated and Trans-fat through refined food is on the rise, accounting for an estimated 31.5 percent of global deaths in 2013.

Fortunately, switching up your diet and adding more nutrient-rich foods like mango to your menu may help optimize heart health to protect against heart disease.

Mangos contain high amounts of pectin, a type of soluble fiber that can help naturally lower cholesterol levels in the blood.

Combined with the low sodium levels as well as high amounts of potassium and B vitamins, mango nutrition may help keep your heart healthy and reduce the risk of heart disease. (16, 17  18, 32)

6. Combats Cancer Cell Growth

As previously mentioned, mangos are high in pectin. Pectin not only helps lower cholesterol levels in the blood but may also guard against prostate cancer, according to some in vitro studies.

A compound within pectin combines with galectin-3, a protein that plays a role in inflammation and cancer progression.

In addition, high dietary intakes of vitamin C and beta-carotene, an antioxidant found within the mango, have also been linked to increased survival rates in men with prostate cancer. (19)

One vitro study conducted by the University of Queensland even found that extracts of mango flesh and peels were effective at blocking the growth of breast cancer cells as well. Although the research is still in the early stages, this suggests that mangos may be a helpful part of the natural cancer treatment protocol. (20, 21)

7. Slows Signs of Aging

Mangos are jam-packed with several anti-aging nutrients that can help slow the signs of aging to keep you looking youthful for as long as possible.

In particular, mangos are rich in vitamin A, a micronutrient that helps promote tissue repair, and is often used topically to fight wrinkles and skin aging. (22)

They’re also loaded with vitamin C, an antioxidant that protects against oxidative damage and boosts the production of collagen. Collagen is a type of protein that can slow signs of aging by reducing joint pain and preserving skin elasticity. (24, 25,26)

8. Increases Immune Function

Your immune system is your body’s first line of defense against unwanted invaders and has everything to do with keeping you healthy and feeling your best.

Squeez ing in about 76 percent of the vitamin C you need for an entire day, mangos can help support a healthy immune system to ward off illness and infection.

A study in the Annals of Nutrition & Metabolism actually found that getting enough vitamin C in your diet could help reduce the duration and severity of respiratory infections like the common cold and decrease the incidence of other health conditions, such as malaria, pneumonia, and diarrhea infections.(27)

9. Improves Digestive Health

With three grams of fiber in a single cup of fresh mango nutrition, adding this nutritious fruit to your daily diet can do wonders when it comes to the health of your digestive tract.

Fiber can help add bulk to the stool to increase stool frequency in people with constipation. High-fiber foods like mango may also help protect against other gastrointestinal conditions, including hemorrhoids, GERD, intestinal ulcers, and diverticulitis. (28, 29)

10. May Protect Against Asthma

As you may recall from the mango nutrition lineup, mangos are chock-full of beta-carotene and vitamin A. Due to this, it could potentially act as an asthma natural remedy.

Asthma occurs as a result of inflammation in air passages, resulting in the temporary narrowing of airways transporting air from the nose and mouth to the lungs. This leads to difficulty breathing, wheezing, coughing, chest tightness, or even death.

Studies show that levels of vitamin A and beta-carotene may be lower in children with asthma. Although it’s unclear exactly what role these essential nutrients may play, these findings indicate that they may have some impact on allergic diseases, such as asthma. (29, 30)

11. May Protect Against Macular Degeneration

Age-related macular degeneration is a common condition that causes the destruction of the macula, the part of the eye that provides sharp, central vision. It can lead to night blindness, blurry, distorted vision, and even blindness.

In addition to the wealth of vitamins and minerals supplied by the mango nutrition profile, this powerful fruit also contains the antioxidant zeaxanthin.

Zeaxanthin works to filter out harmful blue light rays, thereby playing a protective role in eye health as well as possibly preventing macular degeneration symptoms.

Studies show that increasing your intake of key antioxidants like zeaxanthin can help increase macular pigment density to preserve vision and prevent macular degeneration. (31)

How to use

Are you wondering how to eat mango to get the advantage of the many mango health benefits that this tasty fruit has to offer?

There are so many ways to enjoy mangos, but one of the best ways is to have it fresh — all by itself. You can dice it or slice it, but either way, it’s a heavenly treat!

You can also add it to other kinds of fruits, including fresh pineapple, kiwi, and papaya, making a delectable tropical fruit salad. It’s also great to add to your healthy smoothie recipes.

You can even jazz it up to create a savory salsa with mango, papaya, jalapeño, chipotle pepper, and cayenne pepper and pair it with healthy dipping chips or use it to top off your favorite type of tacos.

Side Effects

Although there are plenty of benefits of mango, there are some downsides that need to be considered as well.

Since mangos are of the same family as pistachios or cashews, if you have an allergy to these nuts, then you should probably avoid mangos.

Some people with latex allergies have also had a cross-reaction to mangos, so use caution and be sure to address any concerns with your doctor.

In addition, too much consumption of mangoes may cause diarrhea in some individuals. So don’t eat more than two or one.

Can you eat mango skin?

Yes. However, mangos and their peels contain tiny amounts of urushiol, which can trigger dermatitis in those sensitive to it and may also cause food allergy symptoms like itching, burning, and swelling of the skin, but this is quite rare to occur.

You can also mix mangoes with some protein (like goat milk or coconut milk) for breakfast or enjoy some whey protein for a snack.

How to store mango

If your mangos are still a bit unripe, place them in a paper bag in a warm place, which will help them ripen within two days.

However, you can also choose to keep unripe mangos at room temperature, which will take them about a week to ripen. Storage in the refrigerator, however, will make them last for somewhere around two weeks.

History

The mango originated between 4,000 and 5,000 years ago in what is now present-day eastern India, Pakistan, and Burma.

Mango seeds traveled with humans from Asia to the Middle East, East Africa, and South America in approximately 300 or 400 A.D. and were first cultivated in Malaysia, Eastern Asia as well as Eastern Africa, but Portuguese explorers introduced mangos to the people of Africa and Brazil.

Mangos are from the same family as pistachios and cashews.

In India, Pakistan, and the Philippines, as well as Bangladesh, the mango fruit and its leaves are used ritually to decorate religious ceremonies, community festivals, and celebrations as well as weddings.

 It should come as no surprise to note that many stories in Indian mythology mention the mango plant. In fact, Buddha is said to have meditated in a mango grove under the shade of a mango tree

India holds the title of being the world’s major producer of mangos with over 1,000 varieties of mangos available although China, Mexico, Brazil, and Thailand cultivate mangos as well. In the U.S., Florida is the chief producer of mangos. (33)

The popularity of the mango has continued to grow and today, the mango currently holds the honor of being named the most widely consumed fruit in the world. And know this: In India, giving someone a basket of mangos is considered an act of friendship. (34)

Conclusion

Eating one or two mango fruits provides your body with a lot of health benefits such as: Supports Strong Bones, Lowers Blood Sugar Levels, Boosts Brain Health, Regulates Blood Pressure, Optimizes Heart Health, Combats Cancer Cell Growth, Slows Signs of Aging, Increasing Immune Function, Improves Digestive Health, May Protect against Asthma, and May Protect against Macular Degeneration

Mango fruits provide your body with over 20 vitamins and minerals alongside other nutrients like a small amount of niacin, magnesium, and pantothenic acid — as well as powerful antioxidants like zeaxanthin, quercetin, astragalin, beta-carotene, and enzyme that ease digestion.

There are more than fifty different types of mangos out there, especially in India where mangoes seem to originate.  Each of which has slight differences in taste and appearance. Based on cities or areas, people give mango different names to differentiate one type from another.

Mango is best eaten whole and fresh, though few individuals who may be allergic to mango skin may avoid eating the skin.

However, too much consumption of mango may cause diarrhea in some individuals. So I advise you don’t eat more than two mangoes.

If your mangos are still a bit unripe, place them in a paper bag in a warm place, which will help them ripen within two days.

However, you can also choose to keep unripe mangos at room temperature, which will take them about a week to ripen. Storage in the refrigerator, however, will make them last for somewhere around two weeks.

The mango originated between 4,000 and 5,000 years ago in what is now present-day eastern India, Pakistan, and Burma.

I hope you get the value worth your time. I appreciate the time you spend with me. Leave a comment if you like this post.

Do you have any questions as regards mango fruits and their benefits I didn’t touch here? Is mango one of your favorite fruits? Feel free to share with me in the comment below.

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