Summer is here and so are the tasty and delicious mangoes. Considered the ‘king of the fruits,’ mangoes are loved by people of all ages and are eaten fresh more than any other fruit in the world. The sweet and aromatic taste of mangoes can refresh the mind and make you feel happy.
Mangoes come in different shapes and sizes depending upon cultivar types. In fact, there are more than 1,000 different varieties of this healthy fruit.
The health benefits of mangoes come from its rich content of nutrients, bioactive compounds and fiber. Mangoes are one of the richest sources of vitamins A, C and E, as well as minerals including potassium, magnesium, copper, calcium and phosphorus. They are also packed with pre-biotic dietary fiber and poly-phenolic flavonoid antioxidant compounds.
Here are the top 10 health benefits of mangoes.
1. Lowers Cholesterol
Eating mangoes regularly can keep cholesterol levels in check. The high vitamin C, pectin and fiber content present in mangoes helps lower cholesterol levels, especially the ‘bad’ LDL cholesterol as well as triglycerides in the blood. At the same time, they help increase the ‘good’ HDL cholesterol.
Plus, mangoes are a rich source of potassium, which plays a key role in increasing blood flow in the nervous system, which in turn controls heart rate and blood pressure. They also reduce the risk of heart attacks and strokes.
2. Rejuvenates Skin
Mangoes are amazing for your skin and are often used in face masks and scrubs. Being a great source of antioxidants, particularly vitamin C, mangoes help keep your skin healthy and glowing.
Plus, the vitamin A and beta-carotene in this fruit can restore, rejuvenate and revive your skin with vigor as well as give it a beautiful shine. Mangoes can also reduce dark spots, blemishes and acne.
To enjoy beautiful skin, do not throw away the skin after peeling a ripe mango. Rub the skin over your face, allow it to dry for 10 to 15 minutes, and then rinse it off with warm water. This simple remedy will make your skin soft and blemish-free!
3. Prevents Heat Stroke
To reduce your risk of getting heat stroke, it is important to maintain the fluid level in your body. Being a rich source of potassium, mangoes help maintain the sodium level, which in turn regulates the body’s fluid level and protects you from heat stroke.
During the summer days, you can eat ripe mangoes or raw green mangoes daily to help cool down and rehydrate your body quickly. If you are eating ripe mangoes, soak them in water for one hour before eating to enhance their cooling effect.
You can make a healthy drink with raw mangoes to prevent heat stroke. Boil two raw mangoes in two cups of water until they become soft. When cool, squeeze out the pulp of the boiled mangoes and add it to a glass of cool water. Add rock salt and sugar for taste. Drink it once or twice daily.
4. Improves Vision
Mangoes are also food for your eyes. The high amount of vitamin A present in mangoes is an important nutrient for eye health. Vitamin A promotes good eyesight and prevents various eye-related disorders like night blindness, cataracts, macular degeneration, dry eyes, soft cornea and general ocular discomfort.
Also, the flavonoids like beta-carotene, alpha-carotene and beta-cryptoxanthin present in mangoes are essential for good vision.
So, eat mangoes daily to improve your vision. Just one cup of sliced ripe mangoes fulfills 25 percent of your daily requirement of vitamin A.
5. Alkalizes the Whole Body
This popular summer fruit also has an alkalizing effect on the body. The tartaric acid, malic acid as well as the small amount of citric acid found in mangoes help maintain a healthy alkaline level in the body.
This in turn prevents several health problems like chronic metabolic acidosis, kidney disease, muscle impairment and weakened bones.
Eating mangoes on a regular basis helps maintain the normal and slightly alkaline pH of the blood between a healthy 7.35 and 7.45. This helps transfer more oxygen throughout the body, increases energy levels, combats weight gain and prevents various digestive problems and osteoporosis.
6. Aids Digestion
The high fiber content in mangoes helps digestion and elimination of waste products, as well as normalizes bowel movements. They can also help prevent gastrointestinal disorders like Crohn’s disease, according to a study published in Gastroenterology in 2013.
In addition, the fruit can provide relief from constipation and stomach ulcers. Mangoes also have enzymes that increase the breakdown of carbohydrates and protein, thus promoting conversion of food into energy.
Eating both ripe and unripe mangoes on a regular basis will improve digestion and reduce your risk of different types of gastrointestinal disorders.
7. Fights Cancer
The promising anti-carcinogenic properties of mangoes come from its high fiber and vitamin C content, along with the presence of several phenols and enzymes.
Several studies have shown that the anti-carcinogenic and antioxidant compounds in mangoes can protect against colon, breast, lung, skin, leukemia and prostate cancers. Some of the antioxidant compounds found in mangoes that help fight cancer are quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methyl gallat.
The anti-cancer compounds in mangoes effectively target and eliminate harmful cancer cells, without harming healthy, normal cells.
The Dana-Farber Cancer Institute based in Boston recommends drinking one to two glasses of mango smoothies daily as part of a healthy diet for those who suffer from cancer.
8. Boosts Immune System
The high amount of vitamins C and A in mangoes plays a key role in keeping your immune system healthy and strong. Vitamin A is essential for proper immune system functioning.
It also maintains healthy skin and mucosal membranes, minimizing the risk of entry of various harmful bacteria and fungi. Vitamin C keeps the skin healthy and restricts the entry of infectious particles. It also boosts white blood cell production that strengthens immunity.
Plus, mangoes have 25 different kinds of carotenoids that are good for your immune system. A strong immune system can easily fight common diseases like cold, flu and infections.
9. Improves Memory
Mangoes also promote brain health and improve concentration level. According to a study published in the journal Oxidative Medicine and Cellular Longevity, there are several components in mangoes that help increase cholinergic function and decrease oxidative stress. This, in turn, enhances memory.
The glutamine acid provided by mangoes is also known to boost memory and promote mental alertness. Plus, mangoes contain vitamin B6, which is vital for maintaining and improving brain function.
So, include mangoes in your diet plan, if you are finding it difficult to concentrate on studies and wish to improve your memory.
10. Improves Sex
Mangoes are considered a great aphrodisiac fruit, giving them the nickname ‘love fruit’. Being a rich source of vitamin E, mangoes help regulate the sex hormones and boost libido.
Plus, mangoes have magnesium and potassium, the essential nutrients required in the production of sex hormones. Mangoes also boost histamine production in men, which is necessary to reach orgasm.
Men and women with low libido should eat two to three servings of mangoes daily.
So, we have provided here 10 healthy reasons why you should eat more mangoes this summer. You can enjoy it as a fruit, juice, smoothie or in a dessert.