Unexpected benefits of eating mangoes every day
"King of fruits," "nutritional hero" are the names many experts use when referring to mangoes. This is a very popular, nutritious fruit that is widely consumed throughout the world.
According to nutritionist Sarah Rivenburgh (USA), many fruits contain fiber, but mangoes are special because they contain soluble fiber. Soluble fiber is particularly good for health because it forms a gel in our digestive tract.
"It can bind to fats and cholesterol and pull them out of your body before they are absorbed into the bloodstream," Rivenburgh told.TODAY.com.
Nutrition expert Samantha Cassetty included mangoes on her list of the 15 best fruits for health because of their carotenoid compounds, which give mangoes their yellow color and provide health benefits.
Mangoes are one of the best fruits for health. (Image: Gettyimages)
Nutritional value of mangoes
According to the U.S. Department of Agriculture, one cup of sliced mango provides 99 calories, 1.3 grams of protein, 25 grams of carbohydrates, 2.6 grams of fiber, and 22 grams of sugar. This fruit contains no cholesterol and virtually no fat. It also contains calcium, iron, copper, magnesium, potassium, folate, and lycopene.
One cup of mango provides 67% of the recommended daily value of vitamin C. The body cannot produce this essential nutrient and antioxidant, but it is crucial for the production of collagen, a key component of healthy skin.
In addition, mangoes are a source of immune-boosting nutrients. 165 grams of mango provides 10% of your daily vitamin A requirement.
Additionally, the same amount of mango provides nearly three-quarters of your daily vitamin C needs. This vitamin can help the body produce more disease-fighting white blood cells, making them more efficient and improving the skin's defenses.
Mangoes also contain folate, vitamin K, vitamin E, and several B vitamins, which help support immunity.
What are the benefits of eating mangoes?
Rivenburgh noted that in addition to helping lower cholesterol levels, the soluble fiber in mangoes is good for gut health and regular bowel movements, and may also have anti-diabetic effects.
She added: "It helps move waste through your system and it can help treat constipation. Whenever you consume foods that are higher in fiber, it means your body will digest them a little slower and therefore you may not see a spike in blood sugar."
Fiber can also help people feel fuller for longer, which can prevent overeating and aid in weight loss. Rivenburgh adds that this will help you maintain a healthy weight, reducing your risk of diabetes, cancer, and heart disease.
A 2020 research review found that women who eat a high-fiber diet may have a lower risk of breast cancer.
Mangoes are a rich source of carotenoids, pigments that give fruits and vegetables their red, yellow, or orange colors and act as antioxidants. A study published in the American Journal of Clinical Nutrition showed that women who ate diets rich in carotenoid-rich fruits and vegetables had a reduced risk of breast cancer.
Cassetty notes that two carotenoids in mangoes—lutein and zeaxanthin—also promote better vision.
Rivenburgh added that the fruit is also rich in polyphenols, powerful antioxidants found in plants, and one of them, mangiferin, is found only in mangoes. Among polyphenols, mangiferin is the most interesting and is sometimes called a "super antioxidant" because it is particularly potent.
Test-tube and animal studies have found that mangiferin may counteract the damage caused by free radicals associated with cancer, diabetes, and other diseases.
Antioxidants help neutralize damage caused by free radicals. The National Cancer Institute notes that this damage can lead to inflammation and may increase the risk of cancer and other diseases, but antioxidants can protect cells from it.
Rivenburgh noted that mangiferin has anti-cancer benefits, but there are not enough human studies to confirm this definitively.
In addition, mangoes are also a good source of potassium. Eating too much sodium and not enough potassium is a cause of high blood pressure in many people. If we can reduce sodium in our diet and eat more potassium-rich foods like mangoes, it can help lower blood pressure.
The American Heart Association says that potassium, fiber, and other nutrients in mangoes help reduce the risk of heart disease, calling this fruit a "nutritional hero."
Things to keep in mind when using mangoes
According to Medlatec General Hospital, eating too many mangoes can cause digestive problems such as bloating, nausea, and diarrhea, due to the high carbohydrate content in mangoes, which can ferment and harm the digestive system.
For people with diabetes, although mangoes are a high-fiber fruit that slows blood sugar spikes, eating too much can still cause blood sugar levels to rise. This is especially true when peeled, as the fiber content decreases. Therefore, people with diabetes should eat mangoes in moderation, as recommended.
People who are overweight or obese should only eat mangoes in moderation. Mangoes are also not good for people with kidney inflammation.
