Amazing Health Benefits of Mangoes.
Mangoes are juicy stone fruit (drupe) from numerous
species of tropical trees belonging to the flowering plant genus Mangifera,
cultivated mostly for their edible fruit. It is the national fruit of India,
Pakistan, and the Philippines, and the national tree of Bangladesh.
In India Mango is also known as ‘The king of fruits’ due to its beneficial chemical constituents.
Mangoes are major source of magnesium, potassium, vitamin A, vitamin B group, vitamin C, K and having zinc also.
Mango peel pigments under study include carotenoids, such as the provitamin A compound, beta-carotene, lutein and alpha-carotene, and polyphenols, such as quercetin, kaempferol, gallic acid, caffeic acid, catechins and tannins. Mango contains a unique xanthonoid called mangiferin.
The energy value per 100 g (3.5 oz) serving of the common mango is 250 kJ (60 kcal), and that of the apple mango is slightly higher (330 kJ (79 kcal) per 100 g). Fresh mango contains a variety of nutrients (right table), but only vitamin C and folate are in significant amounts of the Daily Value as 44% and 11%, respectively.
Health Benefits of Mango
keep your heart healthy
Due to presence of beta carotene in high amount, it helps to fight free radicals that cause heart disease. It decreases the bad cholesterol and increases the level of HDL (High Density Lipid) which is known as good cholesterol.
Prevent Cancer
Due to presence of carotenoids, ascorbic acid, terpenoids
and polyphenols – all of these are responsible for the fruit’s
cancer-preventing properties. Mangoes are also found to contain unique
antioxidants that are absent in other fruits and vegetables. A Texas study
conducted in 2010 also supported the anti-carcinogenic effects of mangoes.
The anticancer properties of mango are also attributed to mangiferin, a compound primarily found in the fruit. According to the study conducted in 2015 found that mango polyphenols suppress breast cancer. Mangiferin has also been found to inhibit the growth of colon and liver cancer cells and other tumor cells as well.
Good for Eyes
Mangoes are one of best
fruit for eyes. Due to presence of both vitamin A and beta carotene, it helps
to prevent macular degeneration.
According to a Boston study, mangoes contain a carotenoid called cryptoxanthin that was found to reduce the risk of age-related macular degeneration in elderly Japanese. And according to the University of Utah Health Care, zeaxanthin in mangoes also helps prevent macular degeneration.
Mangoes are rich in vitamin
C and good source of zinc which are important for maintaining overall health of
immune system
Vitamin C is known to
reduce the severity of allergies and helps fight off infections. Vitamin C
primarily protects the body’s cells from reactive oxygen species (that are
generated by the immune system to kill pathogens).
Mango is good source in vitamin E, which is known to
boost sex power. In an Australian study, the combination of vitamin E and
beta-carotene was found to improve sperm health in men. This combination was
also found to be the best defense against sperm damage.
Zinc is another important mineral for male and female
fertility, and mangoes are rich in it.
Written by Chandan Shrivastav on dated 21 Feb 2018
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