Mangoes 101: 19 Health Benefits, Nutritional Value and Studies on Mangoes

Overview

Mangoes are a low-calorie and cholesterol-free source of nutrients such as vitamin C, vitamin A, fiber, as well as antioxidant compounds. Regularly indulging a diet rich in such nutrients will help curb fatal medical conditions. Just as the olives, coconuts, and dates, mangoes belong to the drupe family; which are plant foods in which outer fleshy portions surround the shells.

There are various types of mangoes that vary regarding color, flavor, shape, as well as size. More often than not, the mango’s skin color is golden yellow though it may vary from green to red, orange to yellow.

For decades, mangoes are used to soothe stomach upsets; they contain enzymes that have comforting aspects for the stomach. Mangoes have secured popularity over time, and food manufacturers have derived jams, pickles, squash, jellies, spices, and marinades from them into the consumer markets.

Mangoes are rich in fiber content and incorporating them into your day-in-day-out diet goes miles to guarantee that you ward off symptoms of spastic colon, constipation, as well as piles. In the Comprehensive Reviews in Food Science and Food Safety, studies and research published demonstrated the positive impacts that dietary fiber have in the elimination of degenerative diseases (heart problems and certain cancers).

how many calories in mango

Origin of Mangoes

Manga, mangou, and mangot are common mangoes’ names depending on the nation or locality. Mangoes originated from Burma, Southern Asia, and Eastern India 4000years ago.

Most of the stories in Indian mythology signify the presence of the mango plant. Apparently, the Lord Buddha is said to have meditated under a mango grove. At first, mango cultivation gained popularity in Malaysia, then to Eastern Asia, to Eastern Africa and finally introduced in California by the year 1880.

Health Benefits

Do Monkeys have a Clue that we clearly don’t?

Ayurvedic healers claim that monkeys eat the green mangoes’ seed and speculate that the seed equips the monkeys with energy as well as the strength necessary to jump from tree to tree.

Consuming a variety of fruits and different veggies has long been linked to reduced risks that associate most of the lifestyle-related health conditions.

Most the studies suggest that indulging an increase in the intake of plant foods such as mangoes helps manage obesity, diabetes, heart disease, as well as promoting a healthy hair complexion.

  1. Cancer aspects

According to a study conducted by the Department of Nutrition, Harvard School of Public Health, diets rich in beta-carotene have an inverse association between the development of colon cancer among the Japanese population, as well as play a protective role against prostate cancer.

In another study conducted by research-food scientists, Texas AgriLife showed that the mango polyphenol extracts used to test different cancers (lung, leukemia, breast, prostate, and colon) had a significant impact on all of the cancers but were most effective with the breast and colon cancers.

  1. Strengthens the bones

Low vitamin K intake associates a high risk for bone fracture. To realize an optimum vitamin K consumption, incorporate an adequate intake of veggies and fruits so as to improve your absorption of calcium (vital for optimal bone health).

 See: Raspberries101: Calories, Health Benefits and Nutritional Value

  1. Curbs age-related macular degeneration

Mangoes contain an antioxidant, Zeaxanthin, responsible for filtering out harmful blue rays of light. Zeaxanthin is believed to play a protective role in eye health, as well as ward off any possible macular degeneration damage.

A high intake of all fruits, possibly three servings a day, has shown to decrease the risk of exposure, and progression, to age-related macular degeneration.

  1. Prevents asthma

People who consume sufficient amounts of certain nutrients are at a lower risk of contracting asthma. Beta-carotene is such a nutrient and is present in mangoes, papaya, broccoli, apricots, carrots, as well as pumpkins.

  1. Promotes brain health

Mangoes are an abundant source of vitamin B-6 that is vital for the maintenance and improvement of the overall brain’s function. Vitamin B-6 helps in the amalgamation of the major neurotransmitters that are responsible for determining one’s mood, as well as modifying sleep patterns. Mangoes associate an effective nerve function and a healthy brain function when incorporated into one’s diet.

  1. Promotes digestion

Mangoes play a vital role in the elimination of indigestion and excessive acidity problems. Mangoes constitute digestive enzymes that help promote natural and efficient digestion. Also, the mangoes’ bioactive ingredients (esters, terpenes, and aldehydes) enhance on one’s appetite, as well as improve the overall functionality of the digestive system.

  1. Keeps the cholesterol levels in check

Mangoes have high compositions of pectin, vitamin C, and dietary fiber that help lower the levels of serum cholesterol. Fresh mangoes are also a rich source of potassium which is an essential constituent of the cells, as well as body fluids. Potassium helps regulate blood pressure and control the heart rate.

  1. Diabetes management aspects

Studies conducted show that mangoes are a natural remedy for diabetes. There is the myth that diabetic people should avoid consuming mangoes because of their sweet taste. On the other hand, research shows that it is not just the mango fruits that have beneficial diabetes aspects, the mango leaves too.

Soak 10-15 mango leaves in warm water, in a closed-lid container, overnight. In the morning, have the leaves filtered and drink the water right before you have your breakfast. Regular practice of this healthy endorsement has positive health impacts for diabetic people in the management of their blood-sugar levels.

  1. Mangoes alkalize the body

Mangoes constitute malic and tartaric acid, as well as traces of citric acid which all are primarily important for the maintenance of alkali reserves in the body.

  1. Skin and hair aspects

Mangoes hold a close association to skin health. They help bring about a healthy glow to your face, as well as lighten your skin tone. Mangoes help treat acne effectively through opening up clogged skin pores. Once the pores open up, there is no room for acne formation.

To reap the skin and hair benefits, remove the mango pulp and apply it on the skin for about 10mins before rinsing it off.

External use:

It is pretty easy to blend up mangoes and apply them onto your face. Mangoes are rich in beta-carotene- readily converted by the body into vitamin A. Vitamin A and C are crucial to trigger the skin’s self-repair.

Internal Use:

When eaten, mangoes can help ward off skin infections and pimples. Try to extract the green mangoes’ seed and eat it raw, or even cooked.

  1. Promotes heart health

The mangoes’ potassium, vitamin, and fiber content help to ward off heart-related conditions. To reduce the risk of cardiovascular disease, a dietary change that invokes an increased potassium intake along with a decreased sodium intake

  1. Supports weight loss

Mangoes are rich in nutrients and vitamins that give the body a ‘fuller’ feel. Also, they are fibrous fruits that boost the body’s digestive function through burning of the excess calories and thus encourage weight loss.

  1. Eye care aspects

A cup of mango slices or dices constitutes 25% of the required daily intake of vitamin A. Also, mangoes promote good eyesight, prevent night blindness, and fights dry eyes.

  1. Strengthens the immune system

To uphold the optimum functionality of the immune system, mangoes pack vitamin A, vitamin C, and 25 different carotenoids.

  1. Help reduce kidney stones

Mangoes have a sweet and sour appeal to them, and thus they are used in Chinese medicine to reduce the risk of kidney stone formation.

  1. Body scrub aspects

You can make a paste of milk, honey, and mashed mangoes for use as a body scrub. The paste helps to boost your skin tone as well as texture.

  1. Aphrodisiac aspects

Mangoes are a good source of vitamin E. Originally, the popular correlation between vitamin E and sex drive hailed from mistaken generalizations and assumptions in rat studies. Today, further research depicts that proper and balanced amounts are helpful.

  1. High iron content for women

Mangoes are a vital source of iron and a good option for those that are anemic. Also, pregnant and menopausal women can incorporate mangoes into fruit salads to boost their iron and calcium levels.

  1. Boosts memory and concentration levels

Studying for your exams? Well, this fruit packs glutamine acid- an essential protein necessary for concentration levels. Feed mango dices or slices to children who find it hard to concentrate on their studies.

Mangoes’ Nutritional Profile

A full-cup of mango dices constitutes calories (100), proteins (1 gram), carbohydrates (25 grams), sugar (23 grams), fiber (3 grams), and fat (0.5 grams). Also, it contains 100% of the daily body intake of vitamin C, 20% of folate, 35% of vitamin A, 10 % of vitamin B-6, as well as 8% of vitamin K and potassium.

Mangoes also incorporate antioxidants (beta-carotene and zeaxanthin), copper, iron, and calcium into your diet.

In-depth Nutritional Profile on Mangoes

For an in-depth analysis of the mangoes’ nutrients, consider the table below;

Amount:          100grams

Calories:          60

 % Daily Value *
Total Fat (0.4g)

Saturated fat (0.1g)

Polyunsaturated fat (0.1g)

Monounsaturated fat (0.1g)

0%

0%

Cholesterol (0mg)0%
Sodium (1mg)0%
Potassium (168mg)4%
Total Carbohydrate (15g)

           Dietary fiber (1.6g)

Sugar (14g)

5%

6%

 

Protein (0.8g)1%
Vitamin A21%
Vitamin C60%
Calcium2%
Iron1%
Vitamin D0%
Vitamin B-65%
Vitamin B-120%
Magnesium2%

How to Select and Store Mangoes

When selecting mangoes, it is vital to note that not all of the varieties turn yellow, orange, or even red. If you nurture a preference for these alternative green mangoes’ varieties, you can determine whether they are ripe through the presence of a fragrant aroma.

A ripe mango should give-in to slight finger-tip pressure leaving a small but notable depression on the surface. In the case that you make the purchase of unripe mangoes, ensure that you store the mangoes in a paper bag to ensure that they ripen within 2-3 days. On the other hand, if you leave the unripe mangoes at room temperature it may take them a gross period of up to one week to fully ripen.

Fresh mangoes should have a weight (9 ounces to 4 pounds) and a length of about 4 inches. The size of the fruit determines the fruit to seed ratio; the larger the fruit, the higher the fruit to seed ratio. The peak season of mangoes is from May all through to September, but most of the mangoes’ markets source the fruits all over the world, all year round.

Store ripe mangoes in the refrigerator for up to two weeks. Also, they can be dried, pureed, frozen, or even cooked in syrup. In the’ commercial markets, you can find canned, fresh and dried forms of the fruit. Dried forms of mangoes should be soaked in warm water for up to about 4 hours to ensure that they rehydrate before you incorporate them in your recipes.

To freeze uncooked mangoes;

  • Peel off and slice the seeded fruits
  • Sprinkle sugar over the slices
  • Use a wooden spoon to stir till the sugar lightly melts in the juice of the mango
  • Once the slices are sugar-coated, have them sealed in an airtight container and refrigerate

Quick Serve Tips

  • Dice the mangoes up to be served as is
  • Dice and mix fresh papayas, mangoes, and pineapples for a tropical fruit salad
  • Add a few dices or slices of mangoes into your smoothies’ recipes
  • Use mangoes, red peppers, papaya, jalapeno, and chipotle pepper, to make fresh salsa -served as a topper for your fish tacos recipes
  • Muddle mangoes into your glass of water, iced tea, or even lemonade, for a natural fresh fruity flavor.

Possible Mango Concerns

  • Latex allergy

People who suffer from latex allergy have the highest susceptibility of a cross-reaction to mangoes. Also, a high intake of potassium can be pretty harmful to those that do not possess fully functional kidneys. In the case that kidneys are unable to oversee the removal of excess potassium from the body, it can be fatal.

The overall eating pattern is vital in warding off diseases as well as upholding impeccable health. Try to alternate your diet rather than just concentrating on the consumption of individual foods as key to impeccable health.

  • Urishiol

The mangoes’ sap and peels contain a chemical, urushiol, also present in poison sumac and poison ivy. Urushiol may cause an allergic reaction in individuals with the highest susceptibility.

  • Hastening of mangoes’ ripening process

Some of the mango growers, or dealers, hasten the ripening of mangoes through the use of calcium carbide, and this can cause serious health conditions. Therefore, it is in accord for you to opt for the organically-grown mangoes. In the case that you do have inorganic mangoes, ensure that you have them properly washed, or soaked in water overnight before consumption.

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