mango

9 Health Benefits of Mangoes

Mango is the native of India and Southeast Asia and has been cultivated for 4000 years. There are hundreds of types of mangoes each with its unique shape, taste, and texture.

Mango is the king of fruits and why not be, its color, taste, sweetness is so appealing that nobody can say no to it. Mango is the main seasonal fruit of summer and is the National fruit of India. Raw mango and ripe mango both have various benefits as well as disadvantages if eaten in excess.

This fruit is not only tasty but also has a lot of health benefits. Loaded with a lot of vitamins A, C, K, folate, and lots of other vitamins and minerals like copper, magnesium and potassium mango is considered the real king of all fruits. Rich in fiber and low in saturated fats, it can be enjoyed by almost everyone. However, for special conditions, one should consult a qualified dietician before.

Special attention has gained due to its powerful antioxidant content, mangiferin, which is a very powerful antioxidant that helps to protect against the radicle damage to the cells. Other antioxidants that are present are catechins, anthocyanin, quercetin, kaempferol, etc.

In this article, we will first see the health benefits of eating mangoes every day by normal non-diabetic individual and later we will see how eating mangoes on a daily basis throughout the season can also be dangerous.

1. Support heart health

Mangoes have powerful antioxidant mangiferin which helps to protect against the damage caused due to free radicle to the arteries and veins. This also reduces inflammation and protects against oxidative stress. It is also rich in magnesium and potassium which helps to maintain a healthy pulse rate and regulate blood pressure. Also, it may help to lower triglyceride levels and cholesterols.

2. Improve digestion

Mangoes are rich in fiber and water which helps to solve problems related to constipation and indigestion or bloating. Another component called Amylase is present in mangoes which is an enzyme that helps to break the larger carbohydrate molecules into smaller ones. They break larger carbs into smaller ones like glucose and maltose and that is why they taste sweeter.

3. Good for the eyes

Mangoes are rich sources of vitamin A which is helpful for protection against night blindness and other vision problems. Also, they contain lutein and zeaxanthin which play an important role in the vision of eyes. Deficiency of any of these three components for a long time can result in severe eye problems and even blindness for a lifetime.

4. Good for hair and skin

Mangoes being rich in vitamin C which helps in the formation of collagen, a protein that helps to form the structure of your hair and skin. Additionally, vitamin A helps to make hair stronger and skin remains healthy.

5. Rich in antioxidants

Mangoes are rich in the polyphenol group of compounds. Antioxidants like mangiferin, catechins, anthocyanin, and quercetin are present which help to protect against the radicle damage to the cells and tissues. Amongst polyphenols, mangiferin is the most powerful antioxidant which has gained attention. These compounds can also protect against cancers and many other disorders resulting due to free radicles.

6. Boosts immunity

Mangoes are rich in vitamin A and C, both needed to have a strong immune system. These vitamins help to produce the white blood cells which protect our body during illness. An insufficient amount of vitamin A levels have increased the risk of lower immunity and less resistance towards seasonal diseases like cold and flu. Moreover, mangoes are also rich in folate, vitamin K, E and several other vitamins which contribute towards stronger immunity.

So there are many other health benefits of eating mangoes in the season when they are fresh and available abundantly but how much in quantity and by whom specifically is the main concern. If you eat mangoes every day there are certain disadvantages or say health hazards also linked up. Let us look at a few of them.

7. Heat producing

Mangoes as per Ayurveda are considered hot food which means it generates heat in the body if eaten too much and on a daily basis. People suffer from boils, skin rashes, itching, and other difficulties if the mango is eaten in excess. Some people, especially kids have a tendency to bleed from the nose during summers which are due to overeating mangoes that generate heat into the body and capillaries from the nose break resulting in bleeding. However, raw mango is used as a coolant.

8. High in sugars

Mangoes are rich in sugars and calories and also high in glycemic index. This should be watched by people with diabetes since eating mangoes daily can increase blood sugar levels drastically. It has been observed that when diabetic people eat mangoes daily in its season have raised glycated hemoglobin levels also i.e. HbA1c. Moderation is the key and one should eat mangoes always keeping in mind one’s sugar levels. Prior consultation with a dietician is mandatory.

9. Increase in weight

Being high in sugars and calories, mangoes are a threat to those who are aiming to shed a few pounds. Extra calories get converted into fat and if you eat mangoes daily then it is going to disturb your calorie count for sure.

Ripe mango can be eaten in the form of fresh pulp or juice and raw mango can be made into ‘aam Panna’ which has a cooling effect on the body. Moderation is the key to fitness and every individual should follow it to stay fit and healthy.

Conclusion

However, mangoes are very high in the glycemic index and have a lot of sugars, which means they release sugars into the body very fast on digestion. This means they are not so good for people with diabetes and should be eaten in moderation only after consulting a dietician. High in the glycemic index also means they are high in sugars and calories. This can be dangerous for those who are weight conscious because excess calories are ultimately going to get converted into fat.