Mango is one of the most popular fruits in India that is available during the summer season. It is a succulent, aromatic fruit of the evergreen Mangifera Indica tree.
The fruit consists of an outer skin and a fleshy edible portion enclosing a single seed. Known as the ‘king of fruits,’ the juicy and delicious mango is a tropical fruit that comes with a range of possible health benefits.
Nutritional Value of Mango And Calories
Mangoes are rich in enzymes that are believed to benefit us largely. Mango is a rich source of fiber and people have been consuming it over centuries to alleviate piles, constipation, and symptoms of irritable bowel syndrome.
According to a research published in the Comprehensive Reviews in Food Science and Food Safety journal, it is stated that antioxidants, minerals, dietary fiber, and vitamins in mango have a positive impact on eliminating degenerative diseases, including heart conditions and certain cancers.
Moreover, those who undergo strenuous activities like bodybuilding, HIIT training or any other physical activity are advised to eat mango as the potassium content in the fruit help replete losses from the body during such activities.
Given below are the nutrients that one can gain with 1 cup sliced mangoes (165 grams) –
Calories – 122
Protein – 1.0 grams
Carbohydrates – 27.9 grams
Fats – 0.7 grams
Fiber – 3.3 grams
Proven Health Benefits of Mango
Consuming mangoes can help strengthen and protect the body in numerous ways. Here’s an overview of mango and the health benefits it offers.
1. Possesses Anti-cancer Properties
Mangoes are rich in high amounts of soluble dietary fiber known as pectin that can help lower cholesterol. Pectin is known for its anti-cancer properties that have shown positive results in preventing the development of prostate cancer.
An experiment at The Institute for Food Research found that pectin combines with galectin 3, which is a protein that plays a vital role in all the stages of cancer. One study from The European Prospective Investigation of Cancer has also signified a strong association between the tropical fruit and reducing the risk of prostate cancer.
2. Mango Helps with Digestion
The dietary fiber in mangoes can help in regulating digestion.
The digestive enzymes in mangoes help the gut bacteria and allows for natural and efficient digestion. Bioactive ingredients like aldehydes, terpenes, and esters, present in mango contribute to boosting the appetite while improving the functioning of the digestive tract.
3. Promotes Healthy Weight Gain
If weight gain is part of your fitness goal, then consuming mangoes can help you with the process. According to health experts, consuming mango and combining it with other dishes like salads, shakes, etc. is one of the easiest ways to gain healthy weight.
A cup of sliced mango has over 100 calories that can be easily absorbed by the body.
The fruit contains starch in abundance that breaks down into sugar, aiding in weight gain.
4. Mango is Healthy Pregnancy Food
One of the biggest health benefits of mango is that it contains iron in abundance, which is necessary for the health of a pregnant woman.
Mango contains all the necessary nutrients and vitamins required for a healthy pregnancy. Mangoes act as healthy yet tasty supplement food for pregnancy.
It not only provides essential nutrients to the mother and the unborn but also ensures that the lackluster appetite of pregnant women is kickstarted.
5. Helps Treat Anemia
Those suffering from iron deficiency are prone to suffer from anemia. When the red blood cell count in the body is low, the blood fails to carry an adequate amount of oxygen to the tissues and other organs.
This makes an individual feel tired and exhausted all the time. Consuming mangoes on a regular basis can help increase the healthy red blood cells in your body that ultimately helps in carrying oxygen to the body’s tissues and other parts.
6. Mango has Anti-aging Properties
The tropical fruit is a rich source of necessary vitamins like Vitamin A and C that play an essential role in the production of collagen.
Collagen is a protein that is necessary for keeping the skin cells healthy. It helps protect the body’s connective tissues and the blood vessels, thereby enhancing the glow of the skin, triggering elasticity, and slowing down the natural aging process.
Eating mangoes can boost the production of collagen protein in the body that will give you younger-looking skin and clear out any skin blemishes.
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