Is mango good for your health
5 reasons: This is why mango is healthy
Table of Contents
- Nutritional values of mango
- Booster for the immune system
- Good for skin and hair
- Strengthens the eyes
- Promotes heart health
- Our 20 favorite mango recipes
- Knowledge to take away
“There are only two seasons in India: the monsoons and the mango. The one refreshes the earth, the other the soul. "As far back as 3,200 years ago, the mango was touted in Hindu Vedas as a" food of the gods ". At that time the mango tree grew wild in the tropical rainforest, where it could reach heights of up to 35 meters exotic fruit as the national fruit of India, Pakistan and the Philippines - through cultivation it is now grown in almost all parts of the world.
Anyone who only knows the mangoes available in the supermarket can hardly imagine how diverse the flavors of this tropical fruit are. There are more than 1,000 different types of mango - and each one tastes a little different and has a different consistency. In the following, we will tell you why mango is healthy and where it gets its good reputation as the “Queen of Fruits”.
1. Nutritional values of mango
The mango convinces with scarce 61 calories and 0.2 grams of fat to 100 grams. Particularly advantageous: The exotic fruit has a water content of more than 80 percent and is therefore also considered to be a filler. Admittedly, 12 percent of the fruit's own sugar is quite a bit, which is why the fruit is often referred to as the cream cake among fruits.
There is even more fructose in dried mangoes: 60 grams of sugar and 290 calories per 100 grams are in the fruits because the water has been removed from them. The nutritional values are rounded off with 0.6 grams of protein and 1.7 grams of fiber.
The nutrient profile for 100 grams of mango is as follows:
|mango||per 100 grams|
But even if the fruit has a high fructose content, mango is healthy. It owes this above all to the contained Vitamins C, E and B1. It also contains plenty of folic acid, which is particularly important during pregnancy and when you want to have children. In addition, the mango contains a lot of beta-carotene, the precursor of vitamin A, which is required for the process of vision. The fruit can also score with the minerals magnesium, potassium and calcium.
Also read: Product knowledge about mango with interactive graphics
2. Booster for the immune system
165 grams of mango provides around ten percent of your daily vitamin A requirement, which is important for a healthy immune system as it helps fight infections. Those who take in little beta-carotene, which is converted to vitamin A in the body, have a significantly higher risk of infection for diseases such as colds and the like (1).
At the same time, the exotic fruit is a wonderful source of vitamin C. About one cup provides almost three quarters of your daily needs. Why is that so healthy? Because it helps your body make disease-fighting white blood cells and improve its immune system. In addition to vitamins A and C, mangoes also contain folic acid, vitamins E, K and B1, all of which can also support immunity (2). Lots of vitamins that make the mango healthy.
3. Good for skin and hair
As already mentioned, the mango is rich in vitamin C, which ensures healthy skin and hair. The reason: Vitamin C is important for the production of collagen, a protein that gives the skin and hair structure and makes them supple (3).
also read: The 10 best foods for beautiful skin
In addition, stone fruit is a good source of vitamin A, which promotes cell reproduction, wound healing and the renewal of the skin. Additionally, it aids in sebum production, which in turn helps keep the scalp hydrated to keep hair healthy (4).
The vitamin is also said to have anti-aging properties, which is why it is often used in creams to treat acne or psoriasis. In addition to vitamins A and C, mango is healthy because it contains many polyphenols that act as antioxidants. These antioxidants protect the hair follicles from damage caused by oxidative stress.
4. Strengthens the eyes
There are some valuable nutrients in the mango that are good for our eyes. On the one hand, it is bursting with vitamin A, which is known to strengthen eyesight. On the other hand, it contains the two antioxidants lutein and zeaxanthin, two powerful provitamins that strengthen our eyes and promote clear vision by accumulating in the retina of the eye (5).
The retina is the part of the eye where light is converted into brain signals so that our brain can interpret what we are seeing. In the retina, lutein and zeaxanthin act as natural sun protection and absorb excess light. In addition, according to studies, they appear to protect against harmful blue light (6). Another point that makes mango healthy.
5. Promotes heart health
The mango is rich in magnesium and potassium, two minerals that are vital to heart health in the body and make the mango healthy. Magnesium and potassium provide energy in the body and regulate the transmission of stimuli from the nerves to the muscles. Our heart is a muscle that is constantly working and therefore needs a lot of energy. Both minerals thus support our heart and help reduce the risk of cardiovascular diseases such as high blood pressure (7).
The stone fruits also contain an antioxidant called mangiferin. Animal studies have shown that this flavonoid can protect heart cells from inflammation, stress and apoptosis (controlled cell death) (8). It can also lower cholesterol and fatty acid levels in the blood. While these results are promising, further studies need to show whether these can also be applied to humans.
Here you can find delicious mango recipes:
Knowledge to take away
As you can see, despite their high fructose content, mangoes are particularly healthy. This is mainly due to the contained vitamins C, B and A as well as the minerals and secondary plant substances.
These are not all the factors that make the mango healthy. Due to its high vitamin C content, the fruit is also good for the immune system and can have a positive effect on our eyes, heart and our skin and hair.
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