Is Mango The KING OF FRUITS?
Everyone thinks that healthy food is boring and plain, but actually it’s not true. After reading this blog you will get to know a surprising fact that healthy food can be delicious, exciting and everyone’s favorite!
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The King
We are talking about MANGOES which are not finger licking tasty but also very healthy. Yes, you read it right it has numerous health benefits. Because it is packed with nutrients. So don’t be in guilt when you are eating too much mangoes, instead, be sure that you are opting for a healthy desert option to satisfy your cravings of sweets.
It is a tropical fruit belonging to the family of drupe or stone fruits, because it has only one seed in the middle.it is the most popular fruit in Southeast Asia, where it is known as the KING OF FRUITS due to its luscious taste and nutritional profile. In this region, many different varieties of mangoes are cultivated which have their own unique taste, size, shape and color which are enjoyed by people throughout the summer seasons. Not only the ripe form are enjoyable but unripe or raw mangoes are also very delicious and you can make delicious sauces and pickles from it or can enjoy the sourness of their slices with a sprinkle of salt.
I know your mouth must be watering now and you must be thinking to run towards store and grab some of them, BUT WAIT, read this blog till end so you can also know that what health benefits you can get from the them and endeavour your mangoes with a healthy feeling.
Before going towards discussion mango benefits of health, let’s have a look at the nutritional profile of them.
Nutritional Profile Of Mangoes
One cup of fresh mangoes (165 g) contains:
- Calories: 99
- Protein: 1.4 grams
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Fiber: 2.6 grams
- Sugar: 22.5 grams
- Vitamin C: 67% of the Daily Recommended intake
- Copper: 20% of the Daily Recommended intake
- Folate: 18% of the Daily Recommended intake
- Vitamin B6: 12% of the Daily Recommended intake
- Vitamin A: 10% of the Daily Recommended intake
- Vitamin E: 10% of the Daily Recommended intake
- Vitamin K: 6% of the Daily Recommended intake
- Niacin: 7% of the Daily Recommended intake
- Potassium: 6% of the Daily Recommended intake
- Riboflavin: 5% of the Daily Recommended intake
- Magnesium: 4% of the Daily Recommended intake
- Thiamine: 4% of the Daily Recommended intake
I sure about that, you got your all answers of question, likely most common question is “how many calories in a mango?”
Healthy Dessert Option
If you are following a healthy diet then it’s a great option to satisfy your sweet cravings, because these are low in calories. Most of the fruits and vegetables have low calorie density, therefore fruits are considered as healthy desserts. But it is important to remember that one cup of dried contains more calories as compared to fresh. So consume dried mangoes in moderation due to high sugar content.
Mango Benefits
Good For Eye Health
It contains anti-oxidants, zexanthin, which is found to be effective in prevention of macular degeneration. It is a condition which affects the center part of retina and results in distortion or loss of vision. This condition worsens with age and can be prevented by the anti-inflammatory effects of zeaxanthin. Along with this, it is also rich in vitamin A which is an important component of RHODOPSIN, a protein in your eyes that helps to see clearly in low light. This is the reason that vitamin A helps to prevent Night Blindness
Prevents Heart Diseases
It contains a significant amount of potassium that helps keeps the functioning of arteries normal. Adequate levels of potassium maintains your heart health by lowering your blood pressure, keeping your heart rhythm steady and reducing the risk of stroke. Potassium acts by relaxing walls of arteries and lowering the blood pressure. So eat them and lower down your blood pressure.
Boosts Your Immune System
Along with many other nutrients, It is also rich in vitamin C which improves our immune system. Vitamin C boosts immune system by stimulating the activity of white blood cells, migrating them towards the site of infection and killing the microbial organisms. At the same time, vitamin C also protects host tissues from excessive damage and neutralizes free radicals.
Healthy In Diabetes
Did you know that mangoes contain more natural sugars as compared to other fruits? Well, now this would be worrisome for some people especially those who have diabetes or who are trying to eat healthy. But actually there is no such evidence that suggest eating them harmful for diabetes patients. In fact, many studies have suggested that eating fruits lowers risk of diabetes overall. But still It is high in natural sugars so it can cause an increase in blood sugar level if you eat too much at a time. Thus, it is best to eat in moderate quantity, I know it’s difficult to control our hands while eating them but still, you have to control them.
Improves Digestive Health
You know an interesting fact about it is that it improves digestive health and helps in breakdown of food into smaller components. these are rich in digestive enzymes, called AMYLASES, which breakdown carbohydrates into sugars. Also it contain fibers and high amount of water which helps in digestive conditions like constipation and diarrhea.
Nourishes Skin And Hairs
Eating them is also going to help you get luscious hairs and glowing skin. As we know that these are rich in vitamin A that causes production of sebum in scalp and moisturizes our hairs, thus preventing dry and frizzy hairs hat are prone to breakage. Vitamin also causes growth of body tissues, including hair and skin. It iss also contain vitamin C that helps in development of collagen and provides structure to skin and hairs. Collagen also provides elasticity to our skin and delays aging signs.
Anti Cancer Properties
Interestingly, it is also found that it have anti-cancer properties due to occurrence of poly phenols. Poly phenols are anti-oxidant compounds that prevent different types of cancers like colon, breast, lung, prostate and bone cancers. Many cancers are linked to oxidative stress and poly phenols reduce this stress by neutralizing free oxygen radicals. A major poly phenol found in it is MANGIFERIN, which has gained a lot of attention due to its promising anti-cancer effects.
A Tasty And Versatile Fruit
It is not only tasty and healthy, but us also a versatile fruit. This means you can easily add it into your diet, it is really flexible and will adjust anywhere either in your drink or appetizer or desert.
The most interesting this is that you can eat this fruit both in ripe or unripe form. Unripe mangoes are sour and small in size but really delicious. You can enjoy them just by cutting a slice, with a sprinkle of salt. You can also make sauces and pickles of unripe mangoes which are quite famous in South Asian region. If you are a sweet tooth then you can enjoy ripe mangoes just by cutting your mangoes into cubes and making a yellow, summery, colorful bowl for yourself.
There are some other options also to enjoy mangoes, like:
- You can make a creamy, rich mango smoothie.
- Toss mangoes into a bowl of good summer salad.
- Enjoy your mangoes with yogurt.
- Make your oatmeal delicious by adding mango cubes in it.
- Prepare a delicious fruit bowl by adding other tropical fruits like strawberries, blueberries, bananas, etc. with mango.
- Make a yummy desert with mango like mango delight, mango custard; you can stay tune with us for their recipes
But remember moderation is the key, so try to limit your consumption to 2 cups of mangoes because of high sugar content.
Bottom line
The bottom-line is that, It is not only delicious fruit but also a very healthy one. Eating mangoes will not only satisfy your sweet cravings but also going to provide a lot of health benefits. So I think now is the time to run towards market and grab a lot of mangoes for you and your family. HURRY UP and enjoy mangoes as much as you could before their season ends. BUT remember moderation is the key, so only 2 cups a day!
