Stone fruits from the tropics like the mango are members of the drupe family. A fleshy shell surrounds a pit on this specific type of plant food. There is a seed in this pit. There are numerous varieties of mango. They differ in terms of seed size, color, shape, and flavor. Mangoes' inner meat is primarily golden yellow, despite the fact that their skin can be green, red, yellow, or orange.
These tropical tree fruits have been prized for their sweet, vibrant flavor for ages. Recent studies have revealed additional advantages in the form of essential nutrients that support people in their battle against disease, in maintaining a healthy weight, and even in delaying some indications of ageing.
Due to its well-liked flavor and versatility—it tastes well sliced, diced, pureed, juiced, and even roasted—mango fruit is now readily available in most stores and a staple ingredient in many meals. Here is all the information you need to know about mangoes, including their nutritional value, health advantages, and more ways to enjoy them.
Health Advantages
Mangos can offer significant health advantages thanks to their vitamins, minerals, and antioxidants. For instance, vitamin K prevents anaemia and supports healthy blood coagulation.
Mangos are also a good source of vitamin C, which is necessary for the formation of healthy collagen and blood vessels as well as for wound healing.
Mangos can also boost your health in the following ways:
Defending against free-radical induced harm.
Compounds called free radicals are linked to numerous chronic diseases and ageing in general. Mangoes have high levels of antioxidants, such as beta-carotene and vitamin C, which protect cells from oxidative damage. proper up arrow They are also a source of phytochemicals, plant-based substances with well-known health-promoting qualities. Mangoes contain a variety of phytochemicals, some of which have been associated to anti-inflammatory, anti-diabetic, anti-obesity, and anti-cancer properties. These phytochemicals include phenolic acids, mangiferin, carotenoids, and gallotannins.
Cancer.
Mangiferin, a bioactive component of the mango, has been shown in a 2016 study to be protective against a variety of human malignancies, including lung, colon, breast, and neural tumours.
According to research, foods like mangoes that are high in carotenes may help lower the risk of colon cancer. Micro nutrients found in mangoes may also help reduce the size of breast cancer cells, according to preliminary studies. Mango consumption reduced tumor size and inhibited cancer growth factors, according to research on mice that was published in Nutrition Research. (Of course, additional human study is required.)
A diet high in beta carotene content may also help prevent skin cancer, according to the Skin Cancer Foundation. Mangoes and other orange fruits and vegetables contain beta carotene, which the body uses to create vitamin A.
Enhancement of intestinal health.
Around 3 g of fiber, or 10% of your daily requirement, can be found in one cup of mango. Long recognized as essential to digestive health, dietary fiber. A study published in the journal Molecular Nutrition & Food Research also revealed that mangoes especially were proven to considerably alleviate constipation, including stool frequency and consistency. Mango was found to be more beneficial in the trial than a supplement that included the same quantity of fiber (300 grams). The authors of the paper hypothesis that: Mango consumption may boost the digestively beneficial fatty acids and stomach secretions.
Skin & Hairs.
Mangoes, which contain a significant amount of vitamin A, also promote healthy hair. substances that are vitamin-derived
The development of all body tissues, including the skin and hair, depends on vitamin A. Mango slices contain 60.1 milligrams of vitamin C per cup. The Dietary Guidelines for Americans state that this constitutes the majority of a person's daily requirements. Collagen is supported in its synthesis and maintenance by enough vitamin C intake.
According to a study published in the journal Nutrients in 2020, post-menopausal women who had a half cup of Ataulfo mangoes (also known as "champagne mangoes") four times a week saw a 23 percent decrease in deep wrinkles after two months (the study was supported by the Mango Board and conducted by researchers at the University of California in Davis). After four months, participants in the study noticed a 20% reduction. proper up arrow In this area, more investigation is required.
Greater cardiovascular and digestive health.
Findings presented at the American Society for Nutrition 2017 meeting showed that healthy post-menopausal women's systolic blood pressure decreased when they consumed two cups of mangoes per day. According to the authors of the study, this is most likely because to the fruit's polyphenols, which include mangiferin, quercetin, gallotannins, and gallic acid.
Diabetes
According to a 2018 study on mango leaves, certain plant components have a significant impact in lowering diabetes risk factors. These included a decrease in body weight, a decrease in blood sugar, and a decrease in blood fat levels.
According to research, the bioactive substances in mango peel also have anti-diabetic qualities.
Neither study makes it clear whether mango flesh has the same advantages. A 2014 study, however, discovered that eating freeze-dried mangoes lowered blood sugar levels in obese individuals.
Improved vision.
According to Ali, mangoes have lutein, zeaxanthin, and vitamin A, all of which work to protect our eyes and lower the risk of macular degeneration. The American Degeneration Foundation claims that the antioxidant zeaxanthin "may improve the concentration of macular pigment, therefore producing healthier eyes.". However, more investigation is required to pinpoint the precise relationship between zeaxanthin and age-related macular degeneration.
Can Mangoes Aid in Weight Loss?
Possibly. According to Ali, fruit, particularly mangoes, are high in water and soluble fiber. Both fill you up so you don't feel hungry, which is ideal for aiding with weight control, according to her. You're less likely to binge on foods like high-calorie processed snacks if you're satisfied after eating low-calorie, healthy fruit.
The ability of soluble fiber to dissolve in water and transform into a gel-like substance has been extensively studied in relation to weight loss. In one study, viscous fiber, also known as soluble fiber, marginally but significantly increased body weight, the researchers discovered. The result was published in the American Journal of Clinical Nutrition in 2018.
The glycemic index (GI) of mangoes is 54, making them a low GI food. Foods with a low value are believed to promote weight loss. GI is a value assigned to a food based on how it affects blood glucose. Mangoes rate higher than, for instance, dates but lower than watermelon (71), pineapple (57), and other fruits (41)
Also crucial to take into account is portion size. If you stick to a serving size of around half a mango, you can better control your intake of sugar and calories
Risks.
Mango allergies can occur in people who have latex allergies.
This is the outcome of oral allergy syndrome, in which a person experiences identical reactions to a variety of potential allergens, such as pollens, fruits, and substances like latex, since the body confuses them for one another.
Within a few minutes of eating a mango, symptoms can include swelling as well as a tingling, burning, or both sensation on the lips, tongue, or throat.
Mangoes can cause a reaction in those who are allergic to poison ivy or poison oak. This is caused by a chemical called urushiol, which is found in mango trees.
Summary.
Instead of concentrating on the advantages of one specific fruit or vegetable, people should attempt to adopt a well-rounded, diverse diet that offers access to a wide range of nutrients.
Mangoes are a healthy tropical fruit with few calories, a fair amount of fiber and vitamin A, and a high concentration of vitamin C. Mangoes can be consumed fresh, grilled, in a smoothie, or as a sauce or dressing. The fruit is adaptable and can be used in a wide variety of dishes.
mangoes, my favorite..,
ReplyDeletemangoes are nutritional...
ReplyDeletethe only blog website that i am following... such a variety of blogs
ReplyDelete