Mangoes add a tropical twist and explode of flavor to any meal; as well this fruit can also significantly help to improve your health. Mangoes are good source of amino acids, flavonoids, vitamin C and E, niacin, beta carotene, calcium, magnesium, iron and potassium. This well-liked fruit is good to eat either raw, ripe or in liquid form. It can help to improve cholesterol levels, fight off disease and can even possibly help to prevent heart diseases and certain cancers. The ripe mango is superb for toning up heart muscles, improving the skin’s texture and appearance, and invigorating appetite. Continue reading to know about some reasons why mangoes should be incorporated in our diet all summer-long.

Nutrition in Mangoes

Mangoes are rich source of nutrients and phytochemicals. The fruit pulp is great source of minerals, vitamins and antioxidants. It contains vitamin C, prebiotic dietary fiber, provitamin A carotenoids and polyphenols in high amount. Also, mango contains essential dietary minerals like potassium, manganese, magnesium, calcium, selenium, phosphorus, and iron. The antioxidant vitamins; vitamin A, vitamin E, and vitamin C as well as vitamin B6, vitamin K and other B vitamins are also present in good amount in mangoes. Mango pulp and peel contain phytonutrients like polyphenols, carotenoids and omega-3 polyunsaturated fatty acids.
Several important phytochemicals such as Lutein, Cryptoxanthin, Anacardic acid and Gallic Acid are also contained by mango. You can consume the whole fruit for just more than a hundred calories. Mangoes are also rich in fiber and nearly fat-free. They are rich in energy and beta carotene, an essential antioxidant which helps to prevent major illnesses such as tuberculosis and cancer, improve lung function, slow the aging process and decrease complications related with diabetes.

Health Benefits of Mangoes

Improves Digestion
Mangoes are very beneficial for those who suffer from indigestion problems. They contain special digestive enzymes such as esters, aldehydes and terpenes which considerably help in breaking down food and help in digestion. Also, it is a valuable fruit to combat acidity due to an enzyme present in the fruit which soothes the stomach. High amounts of fiber found in mangoes help to prevent the uncomfortable and ever-dreaded constipation. A decoction of the mango peel is also provided to individuals having inflammation of the stomach mucus membranes.

Good Eyesight
The summer fruit, mangoes contain anti-oxidant vitamins; vitamin E and A in good amount, which are healthy for the eyes. 1 cup of sliced mangoes provides 25 % of the required daily value of vitamin A, which contributes to good eyesight. Regular consumption of mangoes helps to prevent night blindness, dryness of the eye, refractive errors, softening of the cornea, itching and burning in the eye.

Improves Memory Power
Mangoes are helpful for children who have lack of concentration in studies. They contain Glutamine acid in adequate quantities that helps to keep the cells active and boost memory. Mangoes help to develop concentration in children by boosting their memory.

Better sex
Mangoes are good sources of vitamin C, which has the capability to repair tissues and uphold healthy organs, including reproductive organs. Vitamin C also helps to resolve sexual dysfunctions like erectile dysfunction, premature ejaculation and a low libido. Also, the vitamin E found in mangoes helps to normalize sex hormones and improve sex drive. Many varieties of mango contain 2.3 to 3 mg of vitamin E per mango.

Beneficial for Skin
Eating mangoes regularly keeps your skin soft and shining and also provides a fair complexion. Also, they are effective to relieve clogged pores of the skin that causes acne. When one applies mango pulp on their skin for about 10 minutes (before washing it off), it will ease the clogged pores of their skin. Utilize warm water for cleaning your face.

Prevents Cancer
High amount of antioxidants or phenols found in mangoes such as fisetin, gallic acid, astragalin, quercetin, methylgallat, as well as abundant enzymes contain cancer-preventing capacities. Also, mango contains soluble dietary fiber pectin in high amount. Researchers have identified a strong relation between consuming lots of fiber and a reduced risk of cancers of the gastrointestinal tract. Also, vitamin C of mango helps to protect cells from free radical damage and decreases risk of cancer.

Lowers Cholesterol
Mangoes are rich source of soluble dietary fiber, vitamin C and pectin, which helps to lower the bad cholesterol levels; specifically Low-Density Lipoprotein (LDL) levels that can cause heart attacks or strokes. Also, vitamin-B6 (pyridoxine) present in mangoes helps to lower homocysteine levels that in turn reduces the possibility of development of heart diseases.

Treats anemia
Mangoes are helpful for pregnant women and individuals who suffer from anemia due to their iron content. Also, fruit contains high levels of vitamin C which improves the iron absorption from vegetable food such as rice. Usually, women after menopause become weak due to reduced iron content; they should consume mangoes and other fruits high in iron.

Weight gain
For people who are looking for weight gain options, mangoes are a good choice because of its high nutritional value. A 100 gms of mango have approximately 75 calories, so it is beneficial for people who desire to gain weight. Also, unripe mangoes have starch which converts into sugar when the fruit ripens. Therefore, ripe and sweet mangoes are very helpful in weight gain when consumed with milk (high in protein).

Avoid heat stroke
Raw mangoes are rich source of pectin. When unripe mangoes are steamed and juiced with cumin powder (jeera), sugar and rock salt, it provides a superb remedy for heat exhaustion and heat stroke in summer.

 The average content of one Mango (250 g) is (compared with other fruits):
1,5 g protein
1 g fat
30 g carbohydrates
3 g carotenes (only muskmelons have more). One Mango supplies more than the daily need of this precursor of Vitamin A
110 g vitamin B1
125 g vitamin B2 (only passion-fruit has more)
2 mg vitamin B3 (only passion-fruit and guava have more)
90 ?g folic acid (only oranges and grapes have more)
90 mg vitamin C (only orange and papaya have more)
30 mg calcium (only mandarine and orange have more)
45 mg magnesium (only papaya and banana have more)
1 mg iron (granadilla, grapes, banana, guava and apricots have more)
295g zinc (muskmelon, watermelon, papaya, guava, granadilla and bananas have more)
0,5 g potassium (muskmelon, granadilla and banana have more)