7 Nutritional Benefits Of Eating Mangoes
Sweet, tasty and packed with nutrients, mangoes have been eaten through a large portion of human history. They are the national fruit of India, Pakistan, and the Philippines, and no wonder, since they are known as the king of fruit. Not only are they delicious, but mangoes also provide a wide variety of health benefits when eaten in moderation.
1. Protect bone density
Bone density is important to overall health especially as we age, but it also starts decreasing from a person’s late twenties to early thirties. Mangoes are high in vitamins A, C and B-6, as well as copper which all play a role in keeping bones strong and healthy. Vitamin C especially is important as it works with vitamin D to promote bone and collagen growth.
2. Improve bowel movements
Mangoes contain one of the highest amounts of fibre among most commercially available fruits. Regular bowel health requires fibre, among other factors, and one medium sized mango can provide up to half a person’s daily needs. Aside from that, mangoes also contain a mild natural laxative, which can help with inert bowel movements. Just be careful to consume ripe rather than unripe mangoes, as the latter contains a higher amount of pectin, which can lead to worse constipation.
3. Promote brain health
Being high in vitamin B-6, mangoes are excellent for general brain health. They help with neurotransmitter production and functions. A lack of vitamin B-6 can lead to brain-related conditions such as confusion, depression and insomnia, although, be careful not to overconsume this vitamin as it can lead to permanent nerve damage. As with anything, eat mangoes in moderation. The high levels of vitamin C also offer protection against oxidative stresses to the brain cells, which otherwise lead to premature ageing and degeneration.
4. Keep blood pressure levels optimal
Low in calories but high in pectin, mangoes offer cholesterol-lowering and anti-inflammatory properties. This is especially helpful with high blood pressure, as it can be worsened by inflammation. Potassium in mangoes also helps to negate the effects of excessive salt, helping to regulate blood pressure, especially when combined with a good exercise regime.
5. Bolster immune systems
Antioxidants in mangoes, including beta-carotene, phenolic acids and catechins, are integral to maintaining a healthy immune system. They help to fight toxic free radicals, which damage healthy cells in the body, and which may lead to heart diseases, premature ageing and degenerative diseases, among others. Having a mango or two to help with the immune system may be instrumental in avoiding seasonal illnesses too.
6. Stay young
Collagen proteins are what help us to stay youthful, both in appearance and health, among other uses. In the body, collagen preserves connective tissue integrity and blood vessel health. It also helps skin to remain plump and soft - amp up the effects by applying mango externally too. Collagen production is boosted by the presence of vitamins A and C in the fruit.
7. Combat prostate cancer
There is growing evidence that mangoes are helpful in fighting prostate cancer. Studies on mangoes and their effect on breast cancer are also ongoing. Tests with mango polyphenol extracts have been used with mice, and have proven to inhibit the growth of cancerous cells, although it is generally more effective with breast and colon type cancers.
Sources:Mango.org News-mango.net Fasebj.org Pubs.rsc.org Ncbi.nlm.mih.gov Eurekalert.org
Mango Sorbet Recipe
- ■ Cut mango into small cubes
- ■ Freeze the mango cubes for 5 hours
- ■ Put mango cubes,water and 1 tbsp of maple syrup
- ■ Remove from food processor and place into bowl
- ■ Freeze for 30 minutes
- ■ Eat!