Mangoes are one of the favorite fruit for everyone from small kid to elderly in the house. It is one of the most taken fruit when compared to other tropical fruits. In this article, let us see the 8 nutritional benefits of Mangoes.
1. Antioxidant properties:
Mangoes are packed with antioxidants, which help to prevent oxidation and counteract free radicals that can harm the body. Regular consumption of mangoes can also protect against cell damage. Let’s explore how specific antioxidants in mangoes promote health.
- Flavonoids: These compounds, such as quercetin and kaempferol, are powerful antioxidants found in mangoes. They help shield the body from oxidative stress and inflammation, which can lead to chronic illnesses.
- Phenolic Acids: This group of antioxidant compounds further aids in reducing oxidative stress and inflammation.
- Ascorbic Acid (Vitamin C): As an antioxidant prevalent in various fruits and vegetables, Vitamin C helps guard cells from harm by neutralizing free radicals.
- Beta-carotene: This antioxidant is converted into vitamin A in the body, which is essential for healthy vision and immune system support.
2. Anti-inflammatory properties:
The antioxidants present in mangoes also possess anti-inflammatory effects, helping to alleviate and lower inflammation throughout the body. Let’s take a closer look.
- Quercetin: This compound inhibits the release of histamines from flavonoids, easing symptoms of inflammation and allergies. Moreover, quercetin promotes cardiovascular health by enhancing blood vessel function.
- Kaempferol: Another potent flavonoid in mangoes, kaempferol exhibits anti-inflammatory and antioxidant properties, protecting against chronic diseases such as heart disease and cancer.
3. Supports eye health:
Mangoes contain lutein and zeaxanthin, crucial components found in the eye’s retina and lens. They shield the eyes from blue light and oxidative stress, helping to lower the risk of vision problems, including age-related macular degeneration and cataracts.
4. Rich in vitamins and minerals:
- Vitamin C: Mangoes provide a moderate amount of vitamin C, meeting 61% of the daily intake needs. Vitamin C serves as an antioxidant and aids in collagen production.
- Potassium: A 100-gram serving of mangoes supplies 14% of the daily potassium requirement, which is vital for proper heart function, blood pressure regulation, and electrolyte balance.
5. Helps in maintaining blood sugar levels:
Despite their sweetness, mangoes assist in regulating normal blood sugar levels without causing drastic drops. Their fiber content slows down the quick absorption of sugar into the bloodstream, helping to prevent spikes in blood sugar levels, making them safe for moderate consumption by diabetics.
6. Heart health:
Mangoes support heart health in multiple ways, including:
- Potassium: This mineral helps to counteract excess sodium intake from salt, regulates blood pressure, and reduces pressure on blood vessel walls.
- Fiber: In addition to managing sugar levels, mangoes help lower cholesterol levels, which decreases the risk of various heart conditions.
7. Helps in healthy digestion:
Mangoes promote digestive health by preventing constipation and encouraging regular intestinal movements. They also foster the growth of beneficial gut bacteria, which is crucial for overall health, including nutrient absorption and immune function.
8. Contributes to reducing the risk of cancer:
The antioxidants in mangoes play a role in cancer prevention. The flavonoids and phenolic acids protect cells from oxidative damage and have been shown to reduce the likelihood of certain types of cancer.
These are the top 8 nutritional benefits of Mango. One should consume Mangoes on a regular basis to avail all these nutritional benefits.
