Mango(Mangifera indica) is a member of the drupe family. It’s a drupe, or stone fruit, which means that it has a large seed in the middle with fleshy mesocarp. There are many different kinds of mango and they vary in colour, shape, flavor, and seed size. No matter the color of the skin of a mango, its inner flesh is mostly golden yellow. Mangoes are low in calories and are a good source of about 20 minerals and vitamins. They can contribute heavily to the daily requirement for several nutrients
One 165-gram (g) cup of sliced, raw mango provides:
* 99 calories
* 1.35 g of protein
* 0.63g of fat
* 24.7 g of carbohydrate
* Dietary fiber: 2.6 grams
* Vitamin C: 67% of the Reference Daily Intake (RDI)
Mangoes are pulpy fruit and can be enjoyed in many ways can be taken as just the fruits that they are or as juices, smoothies, ice cream, fruit bars and so on. The following are the many ways mangoes can benefit you health wise.
1. May help in preventing cancer
The pulp of the mango fruit contains carotenoids, terpenoids, and polyphenols. Polyphenols can help protect against oxidative stress, which is linked to several types of cancer.
The anti cancer properties of mango are attributed to mangiferin, which is commonly found the fruit. Studies have shown that it inhibits the growth of cancers cells as well as reduces inflammation.
2. May help in preventing heart disease
Mangoes are a rich source of beta-carotene. Beta carotene is an antioxidant that helps to fight free radicals that causes heart disease.
Also mangoes contain magnesium and potassium, which helps to maintain a healthy pulse and relax the blood vessels while promoting lower blood pressure levels.
3. Mangoes contain pectin which has been found to reduce the serum cholesterol level
4. Helps improve Digestion
Mangoes can help facilitate digestion as they contain an enzymes that aid the breakdown and digestion of protein, and also fibre, which keeps the digestive tract working efficiently.
5. Helps improve Eye healthy
Mangoes are rich in beta-carotene that helps in the production of Vitamin A. This antioxidant helps improve vision and boosts overall eye health. It has also been said to prevent age-related macular degeneration or loss of vision.
Mango contains lutein, zeaxanthin
which support eye health and protects them from the sun by acting as sun block.
6. Improve immunity
Mango is high in vitamin C, which helps promotes healthy hair and skin and also play a major role in strengthening one’s immunity. Vitamin C is known to fight infection.
Mango is rich in vitamins, mineral and antioxidants and has been associated with many health benefits, so include a mango in your everyday life.