Why do doctors recommend eating mangoes every week for better health?

Articles Jun 27, 2020 11:41

This summer fruit also contains nutrients like vitamin A, riboflavin, niacin, magnesium, manganese and phosphorus and is classified as a 'king of fruits'.

Mango is a juicy fruit that has many health benefits. Thanks to the impressive amount of nutrients, mangoes are also classified as "fruit king". Originating from South Asia, till now, mangoes have been grown in many parts of the world with hundreds of different varieties.

But no matter what color or shape, mango is still known as a fruit containing about 20 minerals and vitamins, one of the most nutritious fruits.

According to the United States Department of Agriculture (USDA), one cup (165g) of mango contains:

- Energy - 99kcal

- Protein - 1.35g

- Carbohydrates - 24,7g

- Fiber - 2.64g

- Fat - 0.627g

- Sugar - 22,5g

- Folate - 71mcg

- Vitamin C - 60.1mcg

- Calcium - 1.2mg

- Iron - 0.264 mg

- Sodium - 1.65mg

- Potassium - 277mg

This fruit also contains nutrients like vitamin A, riboflavin, niacin, magnesium, manganese and phosphorus.

Why do doctors recommend eating mangoes every week for better health?

The benefits of mango to health

Mangoes are believed to possess many antioxidant properties and may improve immunity, reduce the risk of heart disease, enhance digestive health, enhance vision and reduce the risk of certain types of cancer. .

1. Can improve immunity

Mangoes are a rich source of vitamins that help boost immunity, especially vitamins C and A - nutrients with antioxidant properties, which can improve immune health.

A study conducted by the University of Hohenheim, Germany, shows that mangoes are rich in beta-carotene. This is a type of carotene that enhances the body's immune system.

2. May reduce the risk of heart disease

This fruit provides potassium and magnesium which may reduce the risk of heart disease.

A study conducted by RWTH Aachen University shows that magnesium supplementation can improve heart health. Potassium acts as a vasodilator. It can help reduce stress on blood vessels and promote heart function.

Mangoes are a rich source of beta-carotene. Carotenoids can reduce the risk of heart disease by blocking cholesterol oxidation in arteries.

Mangoes are also rich in another compound called mangiferin. According to a study conducted by the University of Madras, mangiferin reduced cholesterol levels in laboratory rats. Mangiferin supplements are also found to increase levels of HDL (high density lipoprotein), good cholesterol.

Why do doctors recommend eating mangoes every week for better health?

3. Can improve digestive health

Mangoes contain digestive enzymes like amylase. These substances break down complex carbohydrates into simple sugars, which help improve digestion. A study conducted by Texas A&M University found that the polyphenols in mangoes can reduce constipation symptoms.

4. Can support eye health

The vitamin A and beta-carotene in mangoes can help boost eye health. The most serious cases of vitamin A deficiency can even lead to blindness. Vitamin A improves eye health and vision. Mangoes also contain lutein that enhances vision health.

According to a study in Boston, cryptoxanthin (another carotene found in mangoes) has been found to reduce the risk of age-related macular degeneration in the elderly in Japan.

Why do doctors recommend eating mangoes every week for better health?

5. May reduce cancer risk

A study conducted by the University of Texas shows that the polyphenols in mangoes have anti-cancer effects that can help reduce oxidative stress (oxidative stress can increase the risk of chronic diseases like cancer).

The anti-cancer properties of mangoes are also attributed to mangiferin, a compound mainly found in fruits. Mangiferin has also been found to inhibit the growth of colon and liver cancer cells.

Watch next: 5 Reasons to Eat Mango

6. Can treat anemia

Mangoes contain iron, so it can help people with anemia and pregnant women with anemia when taken with other iron-rich foods. The vitamin C in mangoes can also help to absorb proper iron in the body.

Why do doctors recommend eating mangoes every week for better health?

7. Can promote brain health

Mangoes contain vitamin B6. When taken with other foods rich in vitamin B6, it can promote brain health. Some studies suggest that vitamin B6 deficiency may increase the risk of depression and seizures.

A rat study conducted by the Ram-Eesh Institute of Technical and Vocational Education demonstrated that mango extract contains certain principles that can enhance memory. Another Thai study found that mango extract may protect against mild cognitive decline.

8. Can help lower cholesterol

In a study conducted by the University of Madras, mangiferin in mangoes was found to reduce cholesterol levels in lab rats. The study also found that eating mangoes helps to increase the level of HDL (high density lipoprotein), good cholesterol.

Why do doctors recommend eating mangoes every week for better health?

9. Can enhance skin health

A study conducted by the Korea Institute of Eastern Medicine showed that mango extract can combat UVB-induced skin aging.

As mentioned, mangoes are rich in beta-carotene and vitamin A. According to a German study, these carotenoids can help enrich skin health. Beta-carotene is also a protective photo agent that is thought to soothe photochemical reactions in the epidermis, thus protecting the skin from ultraviolet rays.

According to a Chinese study, the polyphenols in mango show anti-cancer activity. They can help reduce the risk of skin cancer.

10. Can improve hair health

Mangoes are a rich source of vitamin A that can improve hair health. In rat studies, dietary vitamin A can activate hair follicles. This, in turn, can improve sebum (a moisturizing fluid for the scalp) and enhance scalp health.

Mangoes are also rich in polyphenols that help fight oxidative stress. Oxidative stress can have adverse effects on hair health.

Watch next: If You Eat Mangoes Everyday For 1 Month This Is What Happens To Your Body

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