The Mighty Mango: Delicious and Packed with Health Benefits

Mang this golden fruit is always getting hit in the grocery stores and supermarkets. Known as the “King of Fruits, ” mangoes have a lot more to do than just taste awesome, though. They’re also some pretty good nutrition stuff as well. In this blog post, we’re going to cover all the benefits of eating mangoes – from immunity to digestive health.

1. Rich in Nutrients

I think mangoes are very very good source of vitamins and minerals. Just one cup ( about 165 grams ) of sliced mango gives you:

Vitamin C: More than 60% of your daily intake for immune system support and skin health.

Vitamin A: Important for eye health and immune system function.

Folate B6 and other B vitamins: Help production of energy and proper cell function.

Potassium and Magnesium: Healthy blood pressure and muscle function require these nutrients.

Mangoes also contain a trace amount of calcium, iron and vitamin E. So they 're generally considered healthy.

2. Boosts Immunity

Specifically, mangoes are high in vitamin C (vitamin C has anti-inflammatory properties and can help with your immune response ) and vitamin A ( vitamin A keeps your mucous membranes smooth and skin healthy and helps your body protect itself against pathogens ).

3. Aids Digestion

Mangoes are known to aid digestion in several ways. First of all they have enzymes such as amylases which help break down carbohydrates to simple sugars. Second of all they have fiber which helps keep your digestive tract from becoming blocked which can lead to constipation. Eating mangoes in moderation can be a delicious and effective way to aid gut health.

4. Promotes Eye Health

Nutritional antioxidants in mangoes Beta-carotene also helps with good eyesight. Beta-carotene is used to make vitamin A in the body. Because of this it helps prevent night blindness and dry eyes. Mangia contain also vitamin lutein and vitamin zeaxanthin. These antioxidants protect the eyes from harmful blue light, thus reducing the risk of age-related macular degeneration.

5. Good for Skin and Hair

Vitamin C - helps with collagen production which leads to soft and healthy skin and hair. Mangoes also contain a great source of moisture ( from the inside out ) and antioxidants which help to reverse signs of aging. Some people add mashed mango to their face mask to get an instant glow!

6. Helps Control Cholesterol

So mangoes contain a specific type of fiber called pectin that shows promise for lower levels of bad cholesterol ( LDL ). And they also contain antioxidants that may help prevent the oxidation of cholesterol which can lead to clogged blood vessels. So a mango a day may just keep the heart doctor away!

7. Supports Weight Gain (When Needed)

For people trying to gain healthy weight, mangoes may just be the answer. Mangoes are very calorie dense and are loaded with vitamins and nutrients so they 're a natural ( and tasty ) way to increase your intake of energy without resorting to processed products.

8. May Help Prevent Cancer

The polyphenols in mangoes have great antioxidant effect. Polyphenols ( powerful plant ingredients that may act as antioxidants ) are mangiferin, quercetin and astragalin, two of which have been investigated for possible cancer prevention such as breast cancer, colon cancer and prostate cancer.

How to Enjoy Mangoes

There are countless ways to enjoy this fruit:

Eat it fresh and sliced

Add it to smoothies or juices

Mix into salads or salsas

Use in desserts like mango pudding or ice cream

Try traditional recipes like mango lassi or aam panna

A Word of Caution

While mangoes are incredibly healthy they are also extremely high in natural sugars. People with diabetes should eat them in small amounts and also consult their doctor if they are not sure. Also some people may be allergic to the skin of mangoes so it 's best to peel it if you are sensitive.

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Final Thoughts

Mangoes are a sweet treat to add to your diet and help support all of the great health benefits a healthy weight can provide: Nutrients are important for everyone and there's so much to know about mangoes — from how vitamin C can help support healthy skin and overall health to how to best get your daily dose of manganese.

So while you’re eating a slice of mango next time, remember — you are not just enjoying a fruit in season – you ’re also feeding your body something positive.