Sweet and delicious, mango is often called the king of fruits. Every time you enjoy this tropical fruit, it gives a refreshing and natural feeling.
Health Benefits of Eating Mango
Many people wonder about the health benefits of mango. Even though ripe mangoes are high in natural sugar (one cup has up to 25 grams of carbs and about 100 calories), they also offer many health advantages.
1. Mango May Help Prevent Cancer
Mangoes are rich in polyphenols, plant compounds with strong antioxidant effects. These antioxidants help protect cells from damage to DNA, which may lead to serious diseases like type 2 diabetes or cancer.
In one animal study, mango polyphenols helped stop the growth of breast cancer cells, showing their potential as a natural cancer-fighting food.
2. Mango Strengthens the Immune System
One cup of mango gives about 25% of the daily vitamin A your body needs. Vitamin A supports a strong immune system by helping produce and maintain white blood cells, which fight infection. Mangoes also have other compounds that protect against infection.
3. Supports Healthy Skin and Hair
Vitamin A plays a big role in keeping skin, hair, and oil glands healthy. It helps hair follicles stay strong and moisturized. One study in animals showed that not getting enough vitamin A may lead to hair loss.
Mangoes are also rich in vitamin C, one cup provides about 75% of the daily requirement. Vitamin C helps your body make collagen, which keeps the skin firm, elastic, and youthful by reducing wrinkles and sagging.
4. Helps Prevent Constipation
A study on people with chronic constipation found that eating mango regularly helped more than just adding fiber. Mango has a combination of fiber and other active compounds that improve digestion.
However, mangoes are high in FODMAPs, fermentable carbs that may cause gas and discomfort in people with irritable bowel syndrome (IBS).
5. Helps Control Blood Sugar
Despite being sweet, mango can help balance blood sugar levels. A 12-week study by the University of Oklahoma showed that 20 obese men and women who ate 10 grams of dried mango powder daily (about 5 grams of fresh mango) had lower blood sugar levels after the experiment. Researchers believe that antioxidants in mango may help regulate blood sugar.
6. Supports Eye Health
Mangoes contain important antioxidants like lutein and zeaxanthin. These protect the retina and lens of the eye, helping improve vision and reduce glare in bright light. They also help the eyes recover quickly after exposure to brightness.
In addition, these antioxidants protect the eyes from harmful UV rays and may slow the progression of cataracts and age-related macular degeneration.
How to Enjoy Mango in Food and Drinks
Mango is a versatile fruit that works well in many dishes:
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Add mango slices to salads, desserts, or even savory foods.
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Eat with Greek yogurt or oatmeal for a nutritious breakfast.
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Blend into smoothies.
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Use in soups, like mango fish soup.
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Mix mango with whole grains.
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Make colorful desserts like chia seed pudding, coconut ice cream, or mango cocktails.
Health Benefits of Green Mango
Green (unripe) mango is also packed with nutrients. A study mentioned by Boldsky says that just one green mango provides as much vitamin C as:
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35 apples
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18 bananas
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9 lemons
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3 oranges
It’s also rich in iron, magnesium, and calcium, meeting over 80% of the daily needs for these minerals.
1. Helps Cleanse the Liver
Green mango helps detoxify the liver by increasing bile acid secretion. The acids in green mango clean the intestines and help remove harmful toxins. Bile acids also improve fat digestion and absorption.
2. Reduces Acid Reflux
Green mango is rich in antioxidants, vitamin C, vitamin A, and amino acids. These help neutralize stomach acid, which can reduce acid reflux and ease digestive discomfort.
3. Boosts Immunity
Green mango provides both vitamin C and vitamin A, along with other nutrients that support the immune system, according to Boldsky.
4. Helps With Blood Disorders
Studies show that green mango may help with blood disorders like hemophilia. It improves blood vessel elasticity and supports the creation of new blood cells, thanks to its high vitamin C content.
5. Improves Heart Health
Green mango contains vitamin B3 (niacin), which supports heart function. It helps control cholesterol levels, reduces the risk of heart disease, and boosts circulation.
Vitamin B3 also helps keep the heartbeat steady and the heart strong.
6. Prevents Dehydration and Heat Stroke
Green mango is excellent for hot weather. It reduces heat exhaustion and prevents dehydration by stopping the loss of sodium and iron through sweat.
Tip: A traditional remedy is to boil green mango and mix it with sugar, dill, and a little salt. Drinking green mango juice can also prevent loss of minerals during excessive sweating.
7. Supports Oral Health
Green mango helps prevent bad breath and tooth decay, promoting good oral hygiene.
Side Effects of Eating Too Much Green Mango
Like any food, eating too much green mango can cause problems. Overeating green mango may lead to:
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Indigestion
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Dysentery
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Throat irritation
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Stomach ache
Important:
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Limit yourself to one green mango per day.
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Avoid drinking cold water right after eating green mango, as it may cause throat irritation by hardening the sap, according to Boldsky.
