Mangoes are juicy and delicious, whether you eat them alone or add them to your favorite desserts. Moreover, this nice-tasted fruit is also really healthy, packed with many beneficial nutrients for your body, skin and hair. Eat mangoes and you will find it amazing not only to your tongue, but also your overall health.
Mango Nutritional Facts
- Calorie. From one cup of mango, there is 100 calorie, which means it can be a great type of fruit to consume when you need more calorie intake from small amount of food.
- Fiber. Fiber is not only great for your digestive system, but this is also a great nutrient to prevent certain chronic diseases such as type 2 diabetes and heart disease. You can get around 2.6 grams of fiber from just one cup of mangoes. This has fulfilled your body the required fiber daily.
- Folic Acid. Folic acid is known to be excellent for pregnant women as it prevents birth defects. Not only for pregnant women, is this also an important nutrient for treating a condition where the blood cells in your bodies are larger, or also called as megoblastic anemia. While your body needs around 400 mcg of folate daily, simply consuming a cup of mango will provide around 71 mcg, but make sure to eat the fresh one.
- Vitamin A. Mango provides 35 percent of required vitamin A daily just from one cup serving. By supplying your body with enough vitamin A, the eyes and bones’ health can be maintained.
- Vitamin C. As a kind of antioxidant, vitamin C is great in preventing many diseases, nourishing the skin and boosting the immune system. Eat a cup of mango and you will get 100 percent of required vitamin C daily. Excellent!
- Carbohydrates. Carbohydrates content in mango are consisting of 3 grams of fiber, and 24.4 grams of sugar, making the carbohydrates total are around 28.1 grams.
- Low Fats. Mangoes are low fat, containing fatty acids, saturated fats, monosaturated fat and poly saturated fats, which all of them are very low in the amount. There are also omega-3 fatty acids and omega-6 fatty acids.
- Minerals. Iron, calcium, potassium, magnesium, phosphorus, zinc, sodium, selenium and copper are all available in mangoes, although they are only small amounts, except calcium and potassium, with around 116.5 mg and 257 mg.
Mango Benefits for Health
Mango Benefits for Health is one best fruits for human body, it has a lot of nutrients as you daily nutritional values.
- Improving Digestion
Not only the fiber, but also the enzymes in mangoes, the same types found in papaya, are helpful in improving your digestion. If you have some digestive problems like constipation, try eating mango for the treatment.
- Lowering Cholesterol
Mangoes are high in vitamin C and fiber, which are great in lowering the LDL level in your body, preventing you from cholesterol.
- Preventing Cancer
The high level of antioxidant, coming from the vitamin C and other compounds such as gallic acid, enzymes, quercetin and many others, are shown by a research great for protecting your health from many kinds of cancers including prostate, breast, leukemia and colon cancers.
- Helping Diabetes
Not only the fruit, but also mango leaves are useful in improving your health, especially for treating diabetes. Boil some mango leaves and let it soaked overnight before filtering and consuming it in the morning. People with diabetes are also safe to eat diabetes since the fruit is low in glycemic index, which is harmless for the sugar levels.
- Fighting Heat
Drinking green mango fruit mixed with sweetener and water can make your body cooled down. Burned up body influenced by the sun can make you feel exhausted and experience diuretic. This condition also affects the kidney, making it loaded too much with toxins.
- Improving Eye Health
Since it is high in vitamin A, mango is excellent in providing nutrients for the eye, resulting in good healthy eye maintenance. Some issues like dry eyes can be prevented by consuming fresh mango.
- Boosting Immune System
Containing high level of vitamin C, mango is an amazing immune booster. Not only the vitamin C, but there are also many carotenoids exist that can make your immune system even stronger. If you consume too much beta-carotene, your body will transform it into vitamin, which means you can get another great antioxidant in your body, even if mango itself has provided this vitamin.
- Alkalizing the Body
Some types of acids: malic acid, citric acid and tartaric acid in mango provide a good impact to the alkali reserve maintenance in your body.
- Helping Weight Loss
The amount of fiber in mango, along with the other important nutrients can promote your weight loss diet. Fiber can help you burn calories, which is what you need for losing some weight.
- Improving Memory and Concentration
The richness in glutamine-acid makes mango a great fruit to eat before having exams. You can give your children some slices of fresh mangoes to improve their concentration.
- Giving Stomach Tonic
Make your home stomach tonic by soaking some mango leaves, about ten leaves, in warm water and cover with lid. Leave this mixture overnight to be filtered in the morning. While your stomach is empty, drink this healthy tonic. Regular consumption provides a great result.
- Supplying Iron
One of the minerals can be found in mango is iron, and it comes in a quite large amount. Women tend to experience iron deficiency like anemia, so consuming mango can help them boost the low iron level.
- Curing Anemia
As has been said above that mango is excellent in supplying iron, it means that people with anemia can consume it moderately to increase the red blood cell while eliminating the symptoms. Pregnant women also need to boost the anemia intake and that is why iron supplements are frequently consumed. However since you can find it naturally in mango, leave your supplements and get mango instead.
- Controlling Blood Pressure
Mango is containing minerals including magnesium, potassium, phosphorus, calcium and selenium. Controlling blood pressure with mango can be a fun way since the magnesium and potassium can provide that function. A condition of vitamin deficiency can be also prevented since mango has many kinds of vitamins.
- Supporting Healthy Heart
Heart health is connected with cholesterol, and mangoes have pectin that can keep it low and controlled. So by eating mangoes you can regulate the cholesterol, which also means protecting the heart.
- Gaining Weight
While mango can help losing some weight with its fiber, its calorie can help you gain weight too. The most interesting is the type of calorie in mango is easy to absorb. There is also the starch in the fruit that can be transformed into sugar, making you gain more weight. Also, it contains some bioactive ingredients such as aldehydes and esters that can helping to improve your appetite while maintaining healthy digestive system. Drink a glass of mango milkshake will help you gain weight, so you can make the plan more interesting.
- Healthy Snack
If you love snacking, mango can be eaten alone as a healthy snack, preventing you from carving unhealthy chips or chocolates. Not only tasty, this is also keeping you hydrated.
- Reducing Kidney Stones
Mango is used in Chinese medicine for reducing kidney stone’s rick due to its cooling energy. This makes the fruit more excellent for a healthy diet.
- Promoting Brain Health
Brain needs vitamin B-6 to maintain the function and eating mango can supply the brain with the B-6 vitamin requirement. You don’t need to consume supplements for support the health of your brain because this fruit is much better and natural.
- Increasing Fertility
The high level of folic acid in mangos can improve fertility and for pregnant women folic acid can prevent miscarriage.
- Preventing Asthma
Beta-carotene is one of the nutrients found in mangoes, and this is good for preventing asthma. Not only mangoes, beta carotene can be also found in some other fruits in orange color such as carrots, papaya and pumpkin.
- Improving Metabolic Rate
Your metabolic rate is well maintained and increased when the digestion is healthy. Consuming fiber, which can be found in mangoes, can improve the health of your digestion and it leads to increasing metabolic rate. One of the benefits of increasing metabolic rate is the decreasing of stomach flab, which is very helpful for losing some weight.
- Supporting Healthy Bones
Calcium and vitamin K are two important minerals for maintaining the bone’s health. Both of them can be found in mangoes, so you can include them to your daily meals for supplying your bones with its required nutrients.
- Preventing Strokes
One of the causes of strokes is the high level of homocysteine, so one of the preventions for stoke is by controlling its level. Eating mangos can help do the job without having to make you stressful due to its nice taste.
Mango Benefits for Beauty
The antioxidants content in mangos are great in fighting free radicals, which badly impact your skin health. Some problems related with pigmentation and aging can be also prevented. This fruit can be a good moisturizer to smoothen out while curing scars of acne.
- Acne Curer
Boiling a slice of raw mango with a half cup of water and use this mixture as an acne remover can be a natural way to get rid of your acne.
- Skin Complexion
The skin needs vitamin A to maintain its complexion and mango is packed with a good amount of it. Simply rubbing your face with skin of mango and apply a teaspoon of milk. Let it sit for 15 minutes before washing off. Do this regularly twice a week and your tanning can be reduced.
- Glowing Skin
Since mango is good in reducing dark spots and curing acne, this can lead to glowing skin. The content of beta-carotene and vitamin A are helpful in restoring the skin to make it shining.
- Skin Cleanser
Mix a teaspoon of mango pulp and wheat flour to make it into paste. Apply to your skin as a cleanser for cleaning the skin up to the deep pores, resulting with a cleaner and healthier skin.
- Blackheads Remover
A natural scrub made of half teaspoon of milk, a teaspoon of mango pulp and 2 drops of honey is goof for removing blackheads. Using it will help removing the dead skin cells as well as the blackheads.
- Sensitive Skin Treatment
Blend oatmeal, mango pulp, honey and milk, one teaspoon of each in a blender and use the mixture as a mask, applied for around 15 minutes before washing. Wash and dry your face first before applying the mask.
- Dark Spots Treatment
Sun mango skin to make it dry and turn it into powder. Mix the powder with a teaspoon of yogurt to make a face pack. Apply to your skin for 15 minutes, and then wash off. This can help reducing the dark spots and leaving you with glowing skin.
- Hair Conditioner
Natural homemade conditioner made of one tablespoon of yogurt; two tablespoons of mango pulp and two egg yolk mixed together can maintain the smoothness of your hair, making it more manageable. Just apply this conditioner to the hair for 30 minutes and rinse off.
- Face Wash
Still using mango pulp, mix a teaspoon of it, the same amount of powdered almond and a tablespoon of milk to make a paste. Apply it to your skin and don’t worry with your skin type.
- Dandruff Treatment
The high amount of vitamin A in mango is great in treating dandruff while making your hair shining. That is why many hair moisturizers use mango as one of the ingredient. The vitamin E in mango is also able encouraging hair growth and improving the blood circulation on the scalp. Make your own mango seed oil using a mango seed. Peel the outer coat and add it to a jar of sesame, mustard or coconut oil, depending on which one you have or like. Just sun this mixture for a few days to make a concoction and use it for treating your dandruff while keeping your hair healthy without hair loss.
- Skin Exfoliator
Peel a mango and put it into blender. Add two tablespoons of whole milk, a teaspoon of crushed oats and the same amount of powdered almond. Blend these all together and apply it to your face for around 20 minutes before rinsing off using lukewarm water to end up with clean skin.
Mango Side Effects
Even if mango is really nutritious for your health and beauty, both applied to the skin and eaten alone, there are some possible side effects that should be paid into attention.
- Allergic Reactions
There are some possible allergic reactions that might happen when eating mangos for those with latex allergy. Usually the allergic symptoms are caused by eating green mangos, due to the anacardic acid in raw mango. There is also urushinol, a toxic substance that causes allergic reactions with various symptoms. This toxin‘s risk is higher in the juice and peel. Mango flesh has lower risk of the toxin in causing allergic reactions.
- Health Problems
Although mangoes are healthy, many of them are ripened using calcium carbide, which can promote some health problems when eaten. This is very important to consume organic mangos, but if you don’t have them, then you must wash the mangoes first before eating.
Some Ways Consuming Mangoes
- Eat Directly
The easiest, simples and best way to eat mango is by peeling and slicing it. This will keep all the nutrients contained stay in place and supplied to your body.
- Mango Smoothies
If you love combining mangoes with some fruits like strawberry, try to make a mango smoothie by mixing it with your favorite fruit. Milk or yogurt can be added too to make your smoothie flavorful and creamy. It is best to frozen the fruit first to end up with cold, refreshing smoothie.
- Mango Salad
Have a healthy salad with some mango dices mixed with apples, pineapples and other options of your favorite food into one would be a nice treat. You can eat this plain and natural salad directly or add flavor with cinnamon if you like.
- Mango Pudding
Fresh mango can be used to add more flavor to your favorite pudding. There are many recipes of such pudding so that you can find the easiest one you can handle.
- Mango Ice pops
This healthy ice pops is excellent for kids because this is healthy, natural and free of any artificial sweetener. Put it in your blender and pour into your ice cubes, add pop sticks to every cube and freeze. Your kids will love this.
With many health benefits of mango due to its large amount of nutrients, you have one more food to include in your daily diet. Just remember that none of foods in this world can be eaten too much. Just eat the right amount of mango to get the benefits without stimulating some side effects to come.