8 Things you need to know about Mango

Yayyyyyyyyyy….it’s mango season! I have not always been a fan of mango, during my childhood period, I do look away from mango sellers because it stuck to my teeth anytime I took it. But now, I know how to make series of smoothies out it, and much more than that, I know the amazing nutritional benefits!

Mango is a tropical fruit which ranked seventh among the most popular fruits in the world. It is an excellent source of Vitamin C; One cup of sliced mango will give you 100% of your daily requirement and 35% of you vitamin A requirement. Mango is also a good source of potassium, folate, Vitamin B6 and Fiber. In this article, I’m going to share with you eight awesome nutritional benefits of mango!

 1. It aids digestion and can protect against colon cancer

Mango helps to prevent constipation because of its richness in fiber. Studies have also shown that Vitamin C, carotenoids, polyphenols, terpenoids and fiber could protect against colon cancer.

 2. Mango can serve as a good diet for healthy weight- loss

Due to its richness in fiber, mango helps to curtail food intake. It gives a feeling of fullness and so it is appropriate for those desiring to lose excess body fat. Studies have also shown that the phytochemical in Mangoes called Mangiferin can also help to lower blood cholesterol.

 3. It helps to improve blood pressure

Although not in so much amount, mango is quite rich in potassium. Food rich in potassium has been known to help regulate blood pressure and improve kidney’s function. Taking in adequate potassium through diet has been associated with a lower risk of developing hypertension and stroke

 4. It alleviates anemia

Mangoes have a high content of vitamin C, this helps to improve the absorption of Iron in the body and prevent or treat anaemia.

 5. Aids vision and boosts immune system

Mangoes play a significant role in strengthening the body’s immune system because of its high content of Vitamin C. Mangoes are also rich in Vitamin A and Zinc which are nutrients that are important in maintaining a healthy immune system. Research Studies also found that vitamin C reduces the severity of allergies and helps fight off infections. It plays an important role in bone formation, wound healing and the maintenance of healthy gums.

 6. Helps in the management of Type 2 Diabetes

Mangoes are low in calories and have glycemic index ranging from low to medium and can be included in diabetic diet in right proportion. Mangiferin, a phytochemical in mango has been shown to have a positive effect on blood sugar. A study of 20 obese adults 20–50 years old showed that those consuming half of a fresh mango for 12 weeks showed lower blood glucose levels when combined with other lifestyle modification.

7. Mangoes are rich in antioxidants

Mangoes contain major nutritional antioxidants, vitamin E, vitamin C and β-carotene which protect body cells against oxidative damage and are beneficial to preventing several chronic disorders and slow down aging

 8. Mangoes may prevent kidney stone and reduce inflammation in chronic diseases

 Mangoes may prevent kidney stones formation by helping to increase oxalate excretion. Studies also show that polyphenols found in mangoes help to reduce inflammation in certain diseases such as arthritis, inflammatory bowel diseases and other chronic diseases.

Having said all these, see to it that you get your share of all the good nourishment that mango has to offer this season.

 

 

References

 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249901/

http://www.sciencedirect.com/science/article/pii/S1756464612001831

http://www.sciencedirect.com/science/article/pii/S1466856400000151

http://www.sciencedirect.com/science/article/pii/S0308814606005243

https://www.ncbi.nlm.nih.gov/pubmed/18393431

https://www.ncbi.nlm.nih.gov/pubmed/25796713

https://www.ncbi.nlm.nih.gov/pubmed/20205391

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4963872/

https://www.ncbi.nlm.nih.gov/pubmed/26194618

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4726971/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336979/

http://adsabs.harvard.edu/abs/2015NatSR…510344

http://hartland.edu/institute/news/2017/01/23/mangoes-benefit-diabetics/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3941952/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/

http://www.kidney-international.theisn.org/article/S0085-2538(15)50347-5/fulltext

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