Fragrant and juicy, mango is a gourmet exotic fruit that has been eaten for thousands of years! Its flesh, a beautiful yellow-orange, has a delicate sweet taste. With several thousand varieties, this tropical fruit offers an unusual diversity of colors and flavors. Indeed, mango is the second most consumed tropical fruit in the world (after bananas). You can find mangoes in juices, salads, main courses, desserts, etc.
However, beyond its taste, mango offers a wide range of health benefits. It is particularly rich in antioxidants, fiber, and vitamin C. In this article, we will show the main reasons why you should eat more mangoes.
Where does the mango come from?
Mangoes originate from Southeast Asia and India. Documents have been found showing that mangoes were already eaten 4,000 years before Christ. The seeds of the mango were then spread by humans all over the world and cultivated in countries around the equator.
Mango trees grow in tropical areas. The trees can reach as high as 30 meters. Most mangoes are grown in India, followed by Second Place China and Third Place Thailand.
Nutritional Value of Mango
| Vitamin or mineral | Per 100 grams |
| Vitamin A | 0.10 mg |
| Vitamin B1 | 0.05 mg |
| Vitamin B2 | 0.05 mg |
| Vitamin B3 | 0.67 mg |
| Vitamin B5 | 0.2 mg |
| Vitamin B6 | 0.04 mg |
| Vitamin B11 (folic acid) | 20 μg |
| vitamin C | 36 mg |
| Vitamin E | 1.1 μg |
| Vitamin K | 0.5 mcg |
| sodium | 5 mg |
| potassium | 190 mg |
| calcium | 12 mg |
| phosphorus | 12 mg |
| iron | 0.2 mg |
| magnesium | 10 mg |
| copper | 0.1 mg |
| zinc | 0.07 mg |
| selenium | 2 μg |
Mango health benefits
Strengthens the immune system
Rich in minerals and vitamins, particularly vitamin C (37 mg per 100 g, or 46% of the recommended daily allowance) and group B vitamins, mango helps reduce fatigue and strengthens the immune system, which is useful during winter.
Protects your eyes and enhances your vision
By eating mangoes, you get a lot of vitamin A. The latter is very important to maintain good eyesight.
If you are deficient in vitamin A, you can get dry eyes and night blindness may occur.
In addition to vitamin A, mangoes also contain zeaxanthin. This antioxidant can help prevent damage to the eye by free radicals. Zeaxanthin ensures that harmful blue light is filtered.
May help prevent cancer
Mango is rich in polyphenols, antioxidant substances that protect body cells from damage caused by free radicals. It contains other antioxidants, such as vitamin C and lupeol, which decrease the growth of cancer cells, especially in prostate cancer.
Helps protect your heart
Mango contains digestible fibers, including pectin. These substances help lower bad cholesterol levels. Mango also contains potassium which helps control heart rate and maintain normal blood pressure.
Rich in Fiber
Mango is also a fiber-rich fruit. Eating it can therefore have a positive effect on your digestion and your immune system. Furthermore, mangoes contain certain enzymes that help your body break down proteins, which your body can then use in a better way to repair any damage to your cells.
Good for the brain
Vitamin B6, found in mango, is of great importance for maintaining and improving brain function. This vitamin supports the action of important neurotransmitters in our brain, which have an effect on our sleep patterns and also determine our mood.
Mangoes also contain glutamic acid. This substance can make us concentrate better and remember things more easily.
Improves skin health
Eating mango can reduce acne. Researchers found that people with acne have fewer vitamins A, C, and E in their bodies. Mango contains all these vitamins, the first two of which are even in large quantities.
In addition, mangoes can contribute to slowing down the skin aging process. A large amount of vitamin C in mango helps in the production of collagen; a substance made by the body itself that makes the skin firm. Vitamin A can also cause your skin to have a healthy glow.
Promotes strong bones
Vitamin K can be found in mangoes. This vitamin is essential for healthy blood clotting and helps to keep your bones strong. The influence of vitamin K on our bones is a relatively new insight and is therefore still being fully investigated. It probably has to do with the fact that vitamin K ensures that your body can use calcium better.
Protects against sunstroke
Research has shown that mango juice also protects you from sunstroke. If you have been working out in the heat in the summer, drink a large glass of water with mango juice to take advantage of the protective and cooling effect. Of course, you have to remember that mango juice alone is not enough to protect you from the sun: always lubricate and cover your skin where possible.
Good for women… especially pregnant women
Women in particular often suffer from iron deficiency. A heavy period is usually one of the causes of this. Therefore, nutritionists often recommend eating mango if you are pregnant. Mangoes can help provide the body with the extra iron pregnant women need.
In addition, mangoes also provide the body with folic acid. Folic acid is essential for the development of the fetus during pregnancy.
Good for blood glucose levels
The glycemic index of mangoes ranges from 41 to 60, with an average of 51. The value of 51 is located at the bottom of the glycemic index scale.
The glycemic index (GI) indicates how quickly carbohydrates are absorbed into the blood. Foods with a GI below 55 are considered low glycemic foods, which are safe for diabetics to consume. Foods with a low glycemic index ensure that the sugar is slowly released into the blood and there is no sudden spike in blood glucose levels.
In addition, mangoes are also rich in dietary fiber, which in turn helps regulate blood sugar levels.
May help reduce the risk of asthma
The beta-carotene in mango may help to reduce the risk of developing asthma. This powerful antioxidant fights harmful free radicals, which play a role in the development of asthma. In addition, beta-carotene provides protection against UV radiation and protects the eyes.
Beta-carotene is a precursor to vitamin A. This means that our body can make vitamin A from this itself.
Mangoes increase your libido
If you have been lacking in the bed, mangoes can increase your libido. This is due to the vitamin E they contain. Vitamin E increases the concentration of libido-boosting hormones in your blood. Also not insignificant: vitamin E also acts as an antioxidant. As you have read, this prevents aging, which may also work wonders for your libido!
Can you eat mangoes while on a diet?
Foods rich in fiber can help you lose weight. Like many other fruits, mangoes also contain a lot of fiber. These fibers make you feel satiated faster and can also cause macronutrients, such as carbohydrates, to be absorbed by your body less quickly.
However, mangoes contain fructose. You should not get too much of these fruit sugars if you want to lose weight, because these sugars can hinder weight loss. To create a calorie deficit during weight loss, it is advisable to limit fruits to 2 servings per day.
