First of all, mangos taste so good, that people forget how healthy the fruit is. Many nutritionists and health experts call mangos the “king of fruits” due to its numerous health benefits. Starting from prevention to serious illnesses such as cancer, mangos also help with weight loss, improve the immune system and can be used for several beauty treatments.
Mangos have such diverse taste, making the fresh fruit a fan favourite of so many consumers around the world. As to when and how to consume it, mangos are best eaten when the fruit is ripe. That is when the efficiency is at the highest levels. However, fresh mangos are also a great choice. Here are 10 health benefits of eating mangos every day.
Nutrition and Numbers
Before we delve into the health benefits of eating mango every day, let’s take a look at the nutritional value of the exotic fruit. A recommended dose of mango is one cup, which has around 225 grams.
Here are the nutritional numbers of one cup, with percentages applying to daily values.
- 105 calories
- 76% of the recommended daily dosage of vitamin C
- 25% of the recommended daily dosage of vitamin A
- 11% percent vitamin B6 and other B vitamins
- 7% potassium
- 4% magnesium
- 9% copper
- 9% healthy fiber
1. Cancer prevention
Mangos contain high amounts of antioxidants including fisetin, quercetin, isoquercitrin, gallic acid, vastragalin and methygallat. All of the mentioned antioxidants have been part of the research that proves they prevent cancer.
Mangos and its antioxidants prevent colon cancer, breast cancer, prostate cancer and leukaemia.
2. Treating Anemia
If you are looking for a fruit that that is rich in iron, but also tastes good, mango is one of the best choices. The pulp of the fruit increases the hemoglobin count in your body.
For maximum efficiency, consume the fruit alongside sweetened milk. You can even make a smoothie out of mango and sweetened milk, and toss in some other fruits that help with anemia such as pomegranates, dates and apples.
3. Keeps cholesterol level in check
Mangos contain high amounts of pectin, vitamin C and fiber, all crucial ingredients that help with keeping cholesterol levels in check. All three ingredients help lower serum cholesterol levels, especially the bad cholesterol, low-density lipoprotein.
4. Mango for your eyesight
As we mentioned in the nutritional value, mangos contain high amount of vitamin A, almost one quarter of what your body needs to get through the day.
Vitamin A is one of the most important ingredients for eye health, reducing inflammation and relieving dryness in the eye. The vitamin also improves the overall health and vision of your eyes.
5. Tooth and Gum Health
Brushing and flushing is not the only way you can keep your teeth and gum healthy. Mango is a fruit that vastly helps with overall teeth and gum health. You can use mangos for teeth health in two different ways. The first way is to use mango tree bark, and make a gargling mix with it.
This approach reduces tooth decay and bleeding of your gum. The second option is to grind the fruit into a paste. Gently rub the paste into the gums. The second option also reduces the effects of bleeding.
6. Overall boost for the immune system
With so many goodies packed in just 225 grams, mangos are considered superfood. Packing vitamin A and C, alongside 25 different types of carotenoids provides your immune system with a healthy injection.
7. Weight loss
When it comes to weight loss, mango is part almost of every diet. The reason is simple, the exotic fruit contains high number of nutrients, but low amount of calories, making mango extremely health.
All the nutrients in the mango fruit make you feel full, all while the vitamins and minerals boost your metabolism, digestive function, burn additional calories and improve your immune system.
8. Improves digestion
Mango contains a number of enzymes, many of which help with breaking down protein. Many people consider papayas the best fruits for breaking down protein, but in reality, mangos are high on the list as well. The fruit contains high amount of fiber, giving it fibrous nature that helps with digestion.
9. Alkalizes the body
Keeping a neutral pH value of your body is one of the keys to healthy living, and mango helps by alkalizing our body. Rich with malic, citric and tartaric acid, mangos provide your body with a great amount of alkali reserves.
10. Skin health and beauty treatments
If you want your skin to look shiny, clean, and healthy, mango should be part of your daily diet. The fruit can be used for skin health both externally and internally. Mango helps with clogged pores, cleaning them and also eliminating pimples.
For internal usage, simply consume one serving (225 grams) of mango at least every second day. As for external usage, you can slice a piece of the fruit into thin pieces and place on your face. Keep the pieces on your face for at least 10 minutes, and then rinse and wash your face.
Let’s take a look at several trivia questions and fun facts regarding mangos.
- Some researches show that more fresh mangos are eaten every day than any other fresh fruit in the world
- Mangos are close relatives biologically with some of the flowering plants like pistachios and cashew
- The country that grows the most mangos is India, where the fruit is known as “safeda”
- Mango is one of the most versatile fruits in the world, with more 1,000 different varieties of the fruit
- Mangos originate 4,000 years ago in the sub-Himalayan plains.