Mangoes are a tropical fruit that are not only delicious but also have numerous health benefits. They are rich in vitamins, minerals, antioxidants, and dietary fiber, making them a great addition to a healthy diet.
In this article, we will explore the Health Benefits of Mango, the natural compounds present in them, their potential for preventing and treating various diseases, and their role in improving overall health.
Table of Contents
Nutrition Profile
Mangoes are a rich source of vitamins, minerals, and dietary fiber. One cup (165g) of diced mangoes contains the following nutrients:
- Calories: 99
- Carbohydrates: 25g
- Fiber: 3g
- Protein: 1g
- Fat: 0.5g
- Vitamin C: 67% of the Daily Value (DV)
- Vitamin A: 10% of the DV
- Folate: 18% of the DV
- Potassium: 6% of the DV
- Magnesium: 4% of the DV
Mangoes also contain small amounts of other vitamins and minerals, such as vitamin K, vitamin E, calcium, and iron.
Different varieties of mangoes have varying nutritional values, with some being higher in certain nutrients than others. For example, the Ataulfo mango is higher in vitamin C and folate than the Tommy Atkins mango.
Natural Compounds
Mangoes contain a variety of natural compounds, including mangiferin, polyphenols, carotenoids, and terpenoids. These compounds have various functions and health benefits.
Mangiferin is a polyphenol found in mangoes that has been shown to have antioxidant, anti-inflammatory, and anti-diabetic properties. It has also been studied for its potential in preventing and treating certain types of cancer.
Polyphenols, carotenoids, and terpenoids are other natural compounds found in mangoes that have antioxidant and anti-inflammatory properties. They have been shown to improve immune function, protect against heart disease, and have anti-cancer properties.
Cooking and processing mangoes can affect the amount of natural compounds present in them. For example, boiling and canning mangoes can reduce the levels of polyphenols and carotenoids.
Healing Diseases
Mangoes have been studied for their potential in preventing and treating various diseases, including diabetes, cardiovascular diseases, and cancer.
The antioxidant and anti-inflammatory properties of mangoes make them beneficial for preventing and managing diabetes. Animal studies have shown that mangoes can improve blood sugar control and insulin sensitivity.
Mangoes also have protective effects on the cardiovascular system. Studies have shown that they can lower blood pressure, reduce inflammation, and improve lipid profiles.
In addition, mangoes have been studied for their potential in preventing and treating certain types of cancer, such as breast and colon cancer. The natural compounds present in mangoes have been shown to induce cell death and inhibit the growth of cancer cells.
Improving Health
Mangoes have several other health benefits, including improving gut, skin, eye, and immune health.
The dietary fiber in mangoes can improve gut health by promoting the growth of beneficial gut bacteria and reducing inflammation.
The vitamin A and antioxidants in mangoes can improve skin health by protecting against sun damage and reducing the appearance of wrinkles.
The vitamin A and other nutrients in mangoes can improve eye health by reducing the risk of age-related macular degeneration.
The vitamin C and other antioxidants in mangoes can improve immune function by protecting against oxidative stress and reducing inflammation.
Risk Factors, Types, and Storage
While mangoes are generally safe to consume, they can cause allergic reactions in some people. It is also important to properly wash and store mangoes to prevent contamination with harmful bacteria.
There are many different types of mangoes, each with their own characteristics and flavors. Some popular varieties include Ataulfo, Tommy Atkins, and Keitt.
To maximize the nutritional value of mangoes, they should be stored at room temperature until they are ripe and then refrigerated until ready to eat.
Advantages and Disadvantages
Mangoes have several advantages when consumed as part of a healthy diet. They are a good source of vitamins, minerals, and dietary fiber and have several health benefits, including disease prevention and improved overall health.
However, mangoes can also have potential disadvantages, such as being high in natural sugars and calories. It is important to consume mangoes in moderation as part of a balanced diet.
Conclusion
Mangoes are a delicious and nutritious fruit that can provide numerous health benefits. Their rich nutritional profile and natural compounds make them a great addition to a healthy diet and lifestyle. However, it is important to consume them in moderation and consult with a healthcare professional if you have any health concerns or medical conditions.
Resources
- 1. “Mango (Mangifera indica L.) and its by-products: potential nutraceutical compounds” by Araújo et al. (2018).
- 2. “Mango (Mangifera indica L.) and Its Bioactive Compounds: A Review” by Gouado et al. (2019).
- 3. “Potential Health Benefits of Mango Compounds” by Noratto et al. (2010).
- 4. “Antioxidant and anti-inflammatory activities of mango (Mangifera indica L.) extracts” by Daud et al. (2017).