Mango - Health benefits & Medicinal benefits

Mango Health benefits & Medicinal benefits

Mango is native to India and Southeast Asia and has been cultivated for over 4,000 years. There are hundreds of types of mango, each with a unique taste, shape, size and color.

Studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.

One cup (165 grams) of sliced mango provides: Calories: 99, 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, Copper: 20%, Folate: 18%, Vitamin B6: 11.6%, Vitamin A: 10%, Vitamin E: 9.7%, Vitamin B5: 6.5%, Vitamin K: 6%, Niacin: 7%, Potassium: 6%, Riboflavin: 5%, Manganese: 4.5%, Thiamine: 4%, Magnesium: 4% of the Referred Daily Intake.

One cup (165 grams) of mango provides nearly 70% of the RDI for vitamin C — a water-soluble vitamin that aids your immune system, helps your body absorb iron and promotes growth and repair.

Mango is packed with polyphenols — plant compounds that function as antioxidants.

Antioxidants are important as they protect your cells against free radical damage. Free radicals are highly reactive compounds that can bind to and damage your cells.

Research has linked free radical damage to signs of aging and chronic diseases.

Amongst the polyphenols, mangiferin has gained the most interest and is sometimes called a “super antioxidant” since it’s especially powerful.

Test-tube and animal studies have found that mangiferin may counter free radical damage linked to cancers, diabetes and other illnesses

Boost immunity

One cup (165 grams) of mango provides 10% of your daily vitamin A needs.

Vitamin A is essential for a healthy immune system, as it helps fight infections. Meanwhile, not getting enough vitamin A is linked to a greater infection risk.

On top of this, the same amount of mango provides nearly three-quarters of your daily vitamin C needs. This vitamin can help your body produce more disease-fighting white blood cells, help these cells work more effectively and improve your skin's defenses.

Mango also contains folate, vitamin K, vitamin E and several B vitamins, which aid immunity as well

Stabilize heart health.

Fiber, potassium, and vitamin content in mangoes all help to reduce heart diseases. For instance, Mango offers magnesium and potassium, which help maintain a healthy pulse and your blood vessels relax, promoting lower blood pressure levels.

Animal studies have found that mangiferin may protect heart cells against inflammation, oxidative stress and apoptosis (controlled cell aging).

I lower blood cholesterol, triglycerides and free fatty acid levels.

While these findings are promising, research on mango and heart health in humans is currently lacking.

Boost digestion & Reduce Constipation.

It contains a group of digestive enzymes called amylases.

Digestive enzymes break down large food molecules so that they can be easily absorbed.

Amylases break down complex carbs into sugars, such as glucose and maltose. These enzymes are more active in ripe mangoes, which is why they’re sweet.

It help digestive problems like constipation and diarrhea.

One four-week study in adults with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than a supplement containing a similar amount of soluble fiber.

Stabilize Eye Health

Mango is full of nutrients that help support healthy eyes.

Two key nutrients are the antioxidants lutein and zeaxanthin. These accumulate in the retina of the eye — the part that converts light into brain signals so your brain can interpret what you’re seeing — especially at its core, the macula (an oval yellowish area surrounding the fovea near the centre of the retina in the eye, which is the region of keenest vision).

Inside the retina, lutein and zeaxanthin act as a natural sunblock, absorbing excess light. In addition, they appear to protect your eyes from harmful blue light.

Mangoes are also a good source of vitamin A, which supports eye health.

A lack of dietary vitamin A has been linked to dry eyes and nighttime blindness. More severe deficiencies can cause more serious issues, such as corneal scarring.

Asthma prevention

The risk of developing asthma is lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin, and carrots.

Improved Hair and Skin Health

Mango is high in vitamin C, which promotes healthy hair and skin.

This vitamin is essential for making collagen — a protein that gives structure to your skin and hair. Collagen gives your skin its bounce and combats sagging and wrinklesTrusted Source.

Additionally, mango is a good source of vitamin A, which encourages hair growth and the production of sebum — a liquid that helps moisturize your scalp to keep your hair healthyTrusted Source.

Vitamin A and other retinoids enter to your skin and protect it from the sun.

Aside from vitamins A and C, mango is high in polyphenols, which function as antioxidants.

Protect from Cancer

These antioxidants help protect hair follicles against damage from oxidative stress.

Reduce Risk of Certain Cancers

Mango is high in polyphenols, which may have anticancer properties.

Polyphenols can help protect against oxidative stress, which is linked to many types of cancersTrusted Source.

Diets rich in beta-carotene may also play a protective role against prostate cancer.

Test-tube and animal studies found that mango polyphenols reduced oxidative stress and stopped the growth or destroyed various cancer cells, including leukemia and cancer of the colon, lung, prostate and breast.

Mangiferin, a major polyphenol in mango, has recently gained attention for its promising anticancer effects. In animal studies, it reduced inflammation, protected cells against oxidative stress and either stopped the growth of cancer cells or killed them.

While these studies are promising, human studies are needed to better understand mango polyphenols anticancer effects in people.

Mango is rich in vitamins, mineral and antioxidants and has been associated with many health benefits, including potential anticancer effects as well as improved immunity.

Boost Bone health

Intakes of Mango vitamin K are associated which reduce higher risk of bone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables. Vitamin K is important for improving calcium absorption, essential for optimal bone health.

Control Diabetes

Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels; and individuals with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. One cup of mango provides about 3 grams of fiber.