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Mango is a fruit that has many nutrients such as vitamins A and C, magnesium, potassium, polyphenols such as mangiferin, kaempferol and benzoic acid, fiber. In addition, mango helps fight inflammation, strengthen the immune system and reduce the risk of cardiovascular diseases, for example.
On the other hand, mango has a lot of fructose, which is a type of sugar found in the fruit and the more ripe it is, the greater the amount of sugar in the mango, so it is not a fruit recommended for those who need to lose weight, especially if it is eaten very often, as it is a fruit that contains a lot of calories.
Mango is very versatile and even the skin can be consumed, in addition it can be consumed in the form of juice, jellies, vitamins, green salads, sauces or together with other foods.
The main benefits of mango are:
1. Improves the functioning of the digestive system
Mango is an excellent fruit to improve constipation because it is very rich in soluble fibers that act by absorbing water from the digestive tract, forming a gel that helps regulate the intestines. In addition, the mangiferin present in mango acts as a natural laxative, increasing bowel movement and facilitating the elimination of stools.
Mangiferin also protects the liver, improves the action of bile s alts that are important for the digestion of fats and helps in the treatment of worms and intestinal infections.
In addition, mango contains amylases, which are enzymes that break down food, facilitating its absorption and, therefore, regulating and improving digestion.
2. Fights gastritis
Mango has mangiferin and benzophenone in its composition, which have a protective effect on the stomach by having antioxidant action, reducing damage to stomach cells, in addition to reducing the production of stomach acid and, therefore, may aid in the treatment of gastritis or gastric ulcer.
3. Helps control blood glucose
Some studies show that polyphenols such as gallic acid, chlorogenic acid and ferulic acid can stimulate insulin production and reduce blood sugar and glycated hemoglobin levels which is an indicator of diabetes and can be an important ally in the treatment of diabetes.
However, mango should be consumed in moderation and in small portions or it can be used together with other foods rich in fiber. In addition, the best way to take advantage of the properties of mango to help control blood glucose is to consume this greener fruit, as ripe mango can have the opposite effect and increase blood glucose.
4. Has anti-inflammatory action
Mangiferin, gallic acid and benzophenone present in mango have anti-inflammatory properties and are very useful in the treatment of intestinal inflammations such as ulcerative colitis or Crohn's disease, for example, as it reduces the production of inflammatory substances such as prostaglandins and cytokines.
In addition, the anti-inflammatory action of mango in the intestine helps to prevent cell damage that can cause cancer in the rectum and intestine.
5. Has antioxidant action
Vitamin C and polyphenolic compounds such as mangiferin, quercetin, kaempferol, gallic acid and caffeic acid have antioxidant action, fighting free radicals and reducing cell damage. Thus, mango helps to prevent and fight diseases associated with oxidative stress caused by free radicals such as atherosclerosis, heart attack, stroke, diabetes or cancer.
6. Fights cancer
Some studies using leukemia and breast, prostate and intestinal cancer cells show that polyphenols, especially mangiferin present in mango, have an antiproliferative action, reducing the proliferation of cancer cells. In addition, polyphenols have anti-oxidant action, which act by fighting free radicals that cause damage to cells.However, human studies are still needed to prove this benefit.
Learn more about foods that help prevent cancer.
7. Protects against cardiovascular disease
The soluble fibers present in mango help in reducing bad cholesterol and triglycerides, which are responsible for forming fatty plaques in the arteries, as it reduces the absorption of fats from food. Thus, the mango improves the functioning of the arteries and helps to prevent infarction, heart failure and stroke.
In addition, mangiferin and vitamin C have anti-inflammatory and antioxidant action that help reduce cell damage, keeping blood vessels he althy, and polyphenols, magnesium and potassium help relax blood vessels and controlling blood pressure.
8. Strengthens the immune system
Mango is rich in nutrients such as vitamins A, B, C, E and K and folate that stimulate the production of white blood cells that are essential defense cells to prevent and fight infections and, therefore, mango helps strengthen the immune system.
In addition, mangiferin stimulates the body's defense cells to fight infections.
9. Combats cold sores
Some studies show that the mangiferin present in the mango has action against the cold sore virus by inhibiting the virus and preventing it from multiplying, which can be an important ally in the treatment of cold sores. In addition, mangiferin can also inhibit the multiplication of the genital herpes virus. However, human studies are still needed to prove this benefit.
See the video below for more tips to fight cold sores.
10. Improves eye he alth
Mango improves eye he alth as it has antioxidants such as lutein and zeaxanthin that act as sun blockers preventing damage to the eyes caused by sunlight.
In addition, the vitamin A in mango helps to prevent eye problems such as dry eyes or night blindness.
11. Improves skin quality
Mango has vitamin C and A which are antioxidants that help fight free radicals that cause skin aging. Vitamin C also works by increasing the production of collagen which is important for fighting sagging and wrinkles in the skin, improving the quality and appearance of the skin.
In addition, vitamin A protects the skin from damage caused by the sun's rays.
Nutrition Facts Table
The following table shows the nutritional composition for 100 grams of mango.
|
Components |
Amount per 100 g |
|---|---|
| Energy | 59 calories |
| Water | 83, 5 g |
| Proteins | 0, 5 g |
| Fat | 0, 3 g |
| Carbohydrates | 11, 7 g |
| Fibers | 2, 9 g |
| Carotenes | 1800 mg |
| Vitamin A | 300 mcg |
| Vitamin B1 | 0, 04 mg |
| Vitamin B2 | 0.05 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin B6 | 0, 13 mg |
| Vitamin C | 23 mg |
| Vitamin E | 1 mg |
| Vitamin K | 4, 2 mcg |
| Folates | 36 mcg |
| Calcium | 9 mg |
| Magnesium | 13 mg |
| Potassium | 120 mg |
It is important to emphasize that to obtain all the benefits mentioned above, mangoes must be part of a balanced and he althy diet.
How to consume
Mango is a very versatile fruit and can be eaten unripe, ripe and even with the skin on.
An easy way to consume this fruit is to eat the mango in its natural form or prepare juices, jellies, vitamins, add the mango in green salads, prepare sauces or mix it with other foods.
Recommended daily serving is 1/2 cup diced mango or 1/2 small mango.
He althy Mango Recipes
Some mango recipes are quick, easy to prepare and nutritious:
1. Mango Mousse
Ingredients
- 4 large, well-ripe mangoes;
- 200 ml of plain sweetened yogurt;
- 1 sheet of unflavored gelatin dissolved in water.
Preparation mode
Beat the ingredients in the blender until smooth. Place in a glass container and place in the fridge for 2 hours. Serve chilled.
2. Mango smoothie
Ingredients
- 2 sliced ripe mangoes;
- 1 glass of milk;
- Ice cubes;
- Honey to taste to sweeten.
Preparation mode
Beat all ingredients in a blender, pour into a glass and drink immediately after preparation.
3. Mango Salad with Arugula
Ingredients
- 1 ripe mango;
- 1 bunch of arugula;
- Ricotta cheese cut into cubes;
- S alt, black pepper and olive oil to taste.
Preparation mode
Wash the mango, remove the skin and cut the mango pulp into cubes. Wash the arugula. In a bowl, place the arugula, mango and ricotta. Season with s alt, black pepper and olive oil to taste.
