Mangoes known as the king of fruits are an excellent source of potassium, folate, fiber, and Vitamins A, C, B6, E, and K with excellent taste. Mangoes are also rich in several plant polyphenols that have antioxidants and anti-inflammatory properties. Most people love mango just not only for its delicious taste but also because it is very nutritious.
A cup (about 165 grams) of mangoes provides the following amount of nutrients
In particular types of mangoes are high in mangiferin, a potent antioxidant. Some studies have described that it may protect the body from chronic diseases, like type 2 diabetes, heart disease, and certain forms of cancer. Further mangoes contain fiber, which can help support regular bowel movement and aids digestive health.
There are many ways to enjoy mangoes along with getting their nutrients, like
A cup of mango provides two third of the vitamin C you need in a day. Vitamin C plays an important role in the healing process of the body, and it also helps your body from blood vessels, cartilage, muscle, and collagen in bones. Hence Mangoes are high in immune-boosting Vitamin C.
Free radicals or compounds are associated with many chronic diseases. High nutrient of antioxidants, including beta carotene and Vitamin C, in mangoes, helps safeguard cells from free radical damage. Mangoes are also the source of phytochemicals, which are plant-based compounds and well known for their health-protecting properties, specifically including phenolic acids, mangiferin, anti-diabetic, anti-obesity, and anti-cancer effects.
Dietary fiber is very crucial to maintain digestive health. A cup of mango contains fiber which is roughly 10% of what we need in a day. Further mangoes were specifically found to improve constipation, including stool frequency and consistency, according to a study, that mango was more effective than a supplement. Hence consuming mangoes may improve digestive health with fatty acids and gastric secretions.
A study has shown that vitamin B6 is responsible for producing serotonin, a chemical that helps with sleep and regulates our mood, hence three-quarters of a cup of mango provides 8 % of your daily B6 needs.
According to research Mangoes contain the antioxidants lutein and zeaxanthin as well as vitamin A, all of which help protect our eyes and reduce the risk of macular degeneration. This specific antioxidant contained in Mangoes may increase the concentration of macular pigment, thus building healthier eyes
According to a study published in 2020, women suffering from postmenopausal eating a half cup of Mangoes four times a week observed a 23% decline in deep wrinkles after two months. Hence consuming mangoes as per dietary advice can smooth & protect the skin from deep wrinkles.