I was walking through the Tooting Market the other day and I was enjoying all these beautiful smells of fresh fruit and veg. But the only thing that tickled my nose was one and only – Mango. I can literally have a bunch of mangoes in my room just to keep the room fresh and nice. So I bought 4 mangoes (well, not for my room but for eating) and both, me and Antonio stuffed ourselves with this juicy, sweet and full of flavour fruit. I listed few health benefits down below so you can see how it’s not just super delicious but also really powerful when it comes to health.
Mango – Health Benefits
Compounds, such as quercetin, gallic acid and astragalin, may help protect the body from a range of cancers such as colon and prostate cancer. According to a report published by the Texas A&M University, the polyphenolic compounds in mangoes have antioxidant properties that help decrease oxidative stress (oxidative stress can lead to chronic diseases like cancer). In addition, these compounds were also found to be anti-inflammatory.
2. IMMUNE SYSTEM BOOSTER
A cup of mango provides 100 percent of your daily requirement of vitamin C — an essential vitamin that boosts the immune system. Apart from vitamin C, mangoes are also a good source of zinc, which is important for maintaining the overall health of the immune system.
3. SKIN AND HAIR
Mangoes contain Vitamin A, a nutrient required for sebum production that keeps hair moisturised. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. So, if your acne has been bothering you, including mangoes in your diet can be a wise idea. Also, mangoes are rich in Beta-carotene – a photoprotective agent and it quenches the photochemical reactions in the epidermis, thereby protecting the skin from the ultraviolet rays.
Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels. Type 2 diabetics may have improved blood sugar, lipids and insulin levels. Also, another study of 20 obese adults showed that the consumption of half a fresh mango for 12 weeks results in lowered blood glucose levels. This effect, according to researchers, was attributed to the presence of fibre and mangiferin, a phytochemical. One cup of mango provides about 3 grams of fibre.
5. WEIGHT LOSS
Mango is a rich source of antioxidants and fibre and thus is beneficial for anyone who wishes to lose weight. It provides about 12 percent of the daily recommended intake of fibre. Fibre intake is important because it helps you keep full for longer. Also, it’s sodium free, cholesterol free and fat-free. So try to include more mangoes in your diet – use it in your smoothies, breakfast, salads, make delicious mango salsa etc.)
Fun Facts of Mango
- Mango is the national fruit of India, Pakistan and the Philippines. (Now I know where I’m going on holiday next time) 🙂
- They can be yellow, orange, green or red. Although, the colour is never an indicator of being ripe. Even a green mango can be ripe.
- Mango has just one seed that contains the plant embryo. The seed is recalcitrant, meaning it doesn’t survive freezing or drying conditions.
- Mango leaves are considered to be toxic and hence, feeding cattle and other grazing animals with mango leaves is not a good idea.