Mangoes: The Nutritional Powerhouses for Health

Exposition of Mangoes: A New Superfood?

Possibly the most well-known of fruits, “mangoes” have high nutritional values. That is why mangoes are native to South Asia but grown in other tropical and sub-tropical lands in modern days.

Nutritional Profile:

• Vitamins: The sources of vitamins A, C and E.
• Minerals: Helpful in potassium, magnesium and calcium.
• Antioxidants: The extracts also contain polyphenolic compounds such as mangiferin.
• Fiber: High content in the food fibers which facilitate digestion.

Health Benefits:

• Immune Boosting: Which protects its high vitamin C content.
• Eye Health: While preventing loss of vision is beta-carotene for the retina.
• Skin Health: Elements A and E restore the skin.
• Heart Health: Control of blood pressure is through potassium.

Nutritional Value of Mangoes:

They are loaded with important nutrients which help to maintain general health. The nutritional value of one cup serving (165g) of cut mango is as follows:

• Calories: 99 Calories.
• Carbohydrates: 25g.
• Dietary Fiber: 3g.
• Sugars: 23g.
• Protein: 1.4g.

Main vitamins and minerals comprise:

• Vitamin C: 60.1mg (67% DV).
• Vitamin A: 1785 (IU – 36% DV).
• Folate: 71mg 1(8% DV).
• Vitamin E: 1.5mg (10% DV).
• Vitamin K: 6.9mcg  (6% DV).
• Potassium: 277mg  (8% DV).
• Copper: 0.2mg (20% DV).

Also, a good amount of magnesium, calcium, phosphorus, iron and beta carotene and zeaxanthin, which also are powerful antioxidants are found in mangoes.

Mangoes and the Digestive System:

They definitely have a good contribution to digestive health because of the fiber they consist and the digestive enzymes they possess.

Dietary Interventions:

• Aids in bowel movement within an individual.
• Helps relief from the irritable bowel syndrome.
• Maintains the gut biome to be healthy.

Digestive Enzymes:

• Includes amylases that interact with the starches providing a means through which carbohydrates are metabolized.
• Enhances absorption of nutrients.

Water:

• The moisture content of the mangoes supports the hydration of the body.
• Positive impacts on the digestive process.

• Antioxidants:

• Reversal of the free radical effect in the digestive system.
• Reduction inflammation of the stomach parts.

Mangoes provide an appetising natural way which supports the digestive system and improves it.

Enhancing the Body’s Defenses with Mangoes:

They are inherently packed with nutrients that contribute to the strength of the immune system. Due to its presence in ample quantities with its anti-oxidant property, Vitamin C enhances a person’s immunity by postulating and protecting cells from deteriorating.

Nutritional Value of the Formulated Mangoes:

• Vitamin A: Assists the health of mucous membranes which is important in preventing infections from invading pathogens.
• Vitamin E: Works along with Vitamin C in contributing to the maximum effectiveness of the immune system.
• Folate: Important for the formation and repair of DNA and thus helps in the operation of cells that are responsible for immunity.

Antioxidant Properties:

Mango is a rich source of polyphenols including mangiferin and has immunomodulatory effects and anti-inflammatory properties.

Consistent use can help in the diseases defense system rehearsal.

Mangoes and Prevention of Cardiovascular Disease Risk:

One among many, is the fact that, mangoes are healthy because of its nutritional rich inoma. More vitamins, minerals, and antioxidants content enhances healthy heart activity.

• Fiber: Due to the high amounts of dietary fiber found in mangoes, blood cholesterol is reduced.
• Potassium: This is a vital mineral in the control of blood pressure since it assists in the regulation of levels of sodium.
• Magnesium: Assists normal heart rhythms and functioning of muscles.
• Polyphenols: These substances have anti-oxidant effect enabling them in lessening the inflammatory and oxidative stress.
• Vitamin C: Support blood vessels and improve blood flow surrounding the tissues.
• Beta-carotene: Improves the general functionality of the heart.

A diet containing mangoes can help reduce the risk of cardiovascular diseases and promote good health of blood vessels.

Treating the Skin with Mangoes:

They have some wonderful attributes that help in the health of the skin. These fruits are rich in vitamins A and C which also help in production of collagen that helps keep the skin tight.

Key benefits include:

• Collagen: Being high in antioxidants, mangoes provide complete nourishment to the skin cells protecting them from cell damage due to free radicals.
• Water Retention: The quantity of water in this fruit helps maintain moisture and nourishment to the skin.
• Smoothing: Enzymes present in the mango pulp helps in exfoliation of dead skin thus restoring natural radiance.
• Reduces Inflammation: It also diminishes pimples since it also contains anti-inflammatory agents that help in skin inflammation.

These advantages ensure that mangoes are not only good for health but also beneficial in every skincare regimen.

Mango Good For The Eyes:

The benefits of mangoes extend to the eyes since they contain a variety of useful nutrients.

• Vitamin A: Mango is a vitamin A source which prevents night blindness and good vision.
• Antioxidants: Antioxidants such as Lutein and zeaxanthin which are only known to be found in mango also protect your eyes from harsh UV rays and oxidative damage.
• Carotenoids: These fruits are rich with carotenoids which are known to help minimize the risk of macular degeneration associated with advanced age.

“Mangoes are wonderfully good for the eyes because they contain Vitamin A and good antioxidants,” the experts say.

Role of Mangoes in Weight Management:

Its aid in weight management with their rich nutrient profile while being low in calories.

• Mangoes are good sources of dietary fibers which help in peristalsis and satiety sensation.
• They have bioactive materials such as mangiferin that may play a role in the metabolism of fats.
• All the other calories that would have been used to consume the junk food can be saved using the natural sugar contained in mangoes.
• They are also high in other vitamins and minerals which include Vitamin C and A which are important in the diet.
• Mangoes have a low glycemic index making them appropriate for blood sugar regulation that plays an important role in weight management.

Mangoes and Cancer Prevention:

It contains some of the healthiest antioxidant compounds that help in the prevention of cancer such as.

• Polyphenols: Known to inhibit inflammation and all free radical species.
• Mangiferin: mango-specific antioxidant with various studies providing evidence for its anti-cancer activity.
• Beta-carotene: It is converted to Vitamin A and enhances immunity thereby reducing the possibility of getting cancer.

Research implies or shows or indicates the following:

• There is a chance that mango polyphenols can prevent tumor cells formation and/or growth in particular breast and colon cancers.
• Regular intake of mangoes might aid in maintaining the health of body cells and therefore reducing chances of developing cancer in various ways.

Ways to Include Mangoes to Your Meals:

Mangoes can be incorporated in the diet in very many and enjoyable ways. Some of them are as discussed below:

• Smoothies: Combine mangoes, yonuogurt, bananas and orange juice to make a smoothie.
• Salads: When making a green salad, put in some pieces of diced mango to bring in a refreshing twist.
• Salsas: Use mangoes together with handy tomatoes, onions and cilantro to prepare a salsa.
• Desserts: Place mango slices on yogurt or ice cream for taste.
• Breakfast: Add chunks of mangoes to oatmeal or cereals in the morning.
• Snacks: Dried mango slices can be taken as a healthy snack on the go.

The addition of mangoes to food items provides nutrients to the body as well as enhances the food fun.

Possible Effects and Considerations:

There are groups of individuals who are hypersensitive to mango and when taken it could elicit such rhinitis symptoms as itching, swelling, anaphylactic etc.

Risks and Precautions:

• If Mangoes are eaten in excessive quantities, there may occur some side effects like diarrhea.
• Mangoes have a lot of sugar content which on the other hand might be a problem to the diabetic patients.
• Urushiol is a substance present in mangoes which triggers dermatitis on sensitive individuals.

Medication: Things to Consider

• Those who take certain medicines should consult their doctor as there can be some complications.
• Apart from the above mentioned drinkable recipes, most people do not have a strained stomach; that is why green mangoes must not be consumed by such types of individuals.

Conclusion: Reaping the Benefits Associated with the Consumption of Mangoes

Mangoes are some of the delicious fruits that are incorporated in the diet and provide health benefits. These tropical fruits are rich in vitamins and minerals which are mostly lacking in Americans. Some of the main benefits are:

• High in Anti-oxidants: Fights against free radicals and hence reduces the chances of acquiring degenerative diseases.
• Prevention of Eye Disorders: Due to high content of vitamin A, it helps in the maintenance of proper eyesight.
• Increases Immunity Levels: Integer of vitamin c helps in the boosting of immune levels.
• Facilitates the Absorption of Nutrients: Food fiber complex assists in the digestive tract functioning.
• Enhances and Slows down The Aging of The Skin: The constants of Vitamin e and beta-carotene improves the appearance of youthful skin.

While enjoying the health benefits from mango, individuals can enhance professed health by mangoes in appreciation of their nutritious value.