What benefits mango for health – 13 proven facts
According to scientists, mango is extremely beneficial for the body: it helps to lose excess weight, reduces the risk of cancer, has a pronounced antioxidant effect and improves the health of almost all human body systems.
Content
13 beneficial properties of mango
The following are the main facts about the health benefits of mango, which have a scientific basis.
1. Rich composition
Mango contains a lot of valuable substances.
1 a small fruit (about 165 grams) provides the human body with about 99 calories and contains the following nutrients:
- Proteins – 1.4 grams;
- Carbohydrates 26.7 grams;
- Fats – 0.6 grams;
- Fiber - 2.6 grams;
Also 1 mango contains the following vitamins, micro- and macronutrients (percentage of recommended daily requirement):
- Vitamin C – 67%;
- Copper – 20% ;
- Folic acid – 18%;
- Vitamin B6 – 11.6%;
- Vitamin A – 10%;
- Vitamin E – 9.7%;
- Vitamin B5 – 6.5%;
- Vitamin K – 6%;
- Potassium – 6%;
- Magnesium – 4%;
- Thiamine – 4%.
In addition, fruits contain small amounts of pantothenic acid, calcium, iron, selenium and phosphorus.
An important feature of mango is providing almost complete body needs for vitamin C. According to scientists , it is necessary for the full functioning of the immune system, the absorption of iron from food, the growth and repair of all tissues.
2. Antioxidant effect
Mango contains a lot of different polyphenols – special compounds contained in plant raw materials and possessing pronounced antioxidant properties.
According to the data foreign experts, the pulp of the fruit contains: mangiferin, catechins, anthocyanins, quercetin, kempeferol, benzoic acid, rhamnetin, etc.
The described substances protect all cells of the human body from free radicals – a kind of highly active destructive compounds.
Iranian studies have found that mango is effective in suppressing chronic inflammation in the body. It is with this pathological process that the early development of diseases such as diabetes mellitus, allergic reactions, autoimmune abnormalities (Crohn's disease, systemic scleroderma), hypertension is associated.
Specialists claim that free radicals are also responsible for the occurrence of mutations and damage to the DNA structure, leading to the manifestation of malignant neoplasms.
Proven that against the background of regular inclusion of mangoes in the diet, the likelihood of developing malignant neoplasms, diabetes mellitus decreases, and the aging of the body as a whole slows down.
3. Strengthening the immune system
Mango is rich in vitamins (A, C, K, E, folic acid), which have a complex effect on the immune system.
According to the data scientists from the UK, vitamin A increases the body's resistance to various infectious agents. The lack of this substance is associated with a high risk of infectious and inflammatory diseases.
Vitamin C stimulates synthesis of immune system cells at the brain level and their subsequent differentiation and maturation in the thymus and lymph nodes, therefore, it increases the adaptive capabilities of the immune system.
It is important to note that in the work of the immune system Vitamin K, vitamin E, folic acid and B vitamins are involved. They are like claim Swiss specialists are needed for adequate antibody production and stimulation of T-link cell replication.
4. Lowering blood pressure
Yellow fruit is rich in potassium and magnesium. These trace elements respond
for the smooth muscles of the vascular wall, causing its relaxation and a slight decrease in blood pressure.
This circumstance is especially important for people suffering from hypertension or having an increased predisposition to it.
A special antioxidant in the composition of the fruit is mangiferin, according to the data of the scientific community, has a cardioprotective effect. It prevents remodeling of the left ventricular myocardium against the background of various diseases (hypertension, post-myocardial infarction, coronary heart disease).
Additionally mangiferin is a means of preventing inflammatory myocardial lesions, slows down apoptosis against the background of ischemia.
5. Prevention of atherosclerosis
Animal experiments demonstrated
that when eating fruit for 28 days, the concentration of total cholesterol in blood plasma, as well as its atherogenic fractions, decreases (effectiveness against triacylglycerides has been proven).
This action is also associated with mangiferin.
Unfortunately, the study of the effect of this antioxidant on lipid metabolism in the human body has not been conducted.
6. Maintaining bone health
Fruit Strengthens bones
, as it is rich in calcium and vitamin K.
Calcium is the main structural element of bone tissue. With its lack, it is simply impossible to maintain the necessary mineral density.
Vitamin K, according to research , improves calcium absorption by the walls of the digestive tract and regulates individual metabolic links in bone tissue.
7. Improving intestinal health
Ripe mango fruits rich
amylase – special
digestive enzyme
, which breaks down large molecules of carbohydrates coming from food. It is this substance that gives the fruit a sweet taste.
The fruit is able to prevent increased gas formation and accelerate the progress of feces in the lumen of the digestive tract.
Also the fruits are a source of fiber . Research by American scientists shown that dietary fibers are effective in the treatment and prevention of constipation, as well as contribute to maintaining an adequate composition of the microflora (inhibit the number of pathogenic and opportunistic microorganisms, stimulate the growth and development of beneficial representatives of microbiocenosis).
8. Maintaining eye health
Installed
that the pulp contains antioxidants such as lutein and zeaxanthin.
They are able to accumulate in the retina of the eye and improve vision, reduce the likelihood of fatigue during prolonged work (reading books, being behind a computer screen).
In addition, the described substances protect ophthalmic apparatus from excessive exposure to solar radiation.
Mango also contains vitamin A, which is essential for eye health. Its deficiency is associated with multiple dystrophic and degenerative corneal pathologies, night blindness and cataracts.
9. Application for the improvement of skin, hair and nails
The positive effect of mango on the condition of the skin, hair and nails is associated with a high content of vitamins (C and A).
Vitamin C acts as an antioxidant, warns the development of inflammatory skin diseases, stimulates the growth of hair at the level of hair follicles.
It is also necessary for the production of collagen, a protein that gives skin elasticity, slows down the formation of wrinkles and stretch marks. This is the conclusion reached by scientists from New Zealand.
Vitamin A, according to the data scientific sources, stimulates the production of sebum – a natural moisturizer of the skin and hair.
If you eat fruit regularly, the fragility of nails also decreases, their trophic improves.
In addition, mango can be used in cosmetology in the form of a face mask.
10. Improving joint health
Scientists note
that prolonged use of this fruit improves the course of autoimmune diseases, in which various groups of joints are involved in the pathological process.
The positive effect is associated with the suppression of inflammatory reactions and normalization of the immune response.
It is recommended to consume the fruit against the background of complex treatment of joint lesions. Proven a positive combination of mango extract with cytostatics and glucocorticosteroids.
11. Prevention of chronic kidney disease
Mango contains beta-carotene and lyconipine in its composition. These substances, according to the data
specialists, protect kidney tissue cells from damage against the background of long-term hypertension or diabetes mellitus.
With regular consumption of fruit, there is a decrease in the likelihood of developing a tumor process in the kidneys.
12. Reducing the risk of developing cancer
Mango is an amazing storehouse of antioxidants and polyphenols with anti–cancer effects.
Installed that natural polyphenols not only independently cause the death of malignant cells, but also increase the effectiveness of chemotherapeutic treatment.
Studies have revealed that mango reduces the likelihood of the manifestation of hemoblastosis, colon, lung, prostate and breast cancer.
13. Mango is effective for weight loss
According to the information
employees of the University of Queensland (Australia), a number of substances contained in mangoes contribute to the suppression of adipose tissue synthesis.
Proven that mango inhibits adipogenesis due to a variety of mechanisms: from inhibition of free radical reactions to normalization of metabolism in general.
Fruit plays an important role in the fight against various manifestations of metabolic syndrome, a term that combines a number of interrelated pathologies (hypertension, obesity, dyslipidemia).
The effect on any link of the metabolic syndrome (mango provides prevention of atherosclerosis, lowers blood pressure) has a positive effect on the rest.
Contraindications and harms
Despite the huge range of useful qualities when using mango, it can also cause harm. The following side effects may develop:
- Allergic reactions. Even cases of cross-allergy are described: the development of pathological reactions when eating mangoes against the background of increased individual sensitivity to cashew nuts or pistachios.
- Seizures and cardiac arrest. Mango is a rich source of potassium. A critical increase in the content of this trace element in the blood can provoke a cessation of the work of the heart muscle and an attack of seizures.
It is not recommended to use the fruit in the diet in the following conditions:
- Alcohol intoxication. The product of nature slows down the metabolism and elimination of ethanol from the body.
- Decreased renal functional activity (CKD 3a and higher).
- History of allergic reactions to cashews, pistachios or mangoes.
- Exacerbation of chronic diseases of the digestive system (gastritis, duodenitis, enteritis, colitis, peptic ulcer of the stomach and duodenum).
Use during pregnancy
Mango is rich in vitamins, which are extremely important for the formation of fetal tissues and the normal course of pregnancy.
For example, Vitamin B9 is responsible for the laying of the fetal nervous system, vitamin A improves the functioning of the placenta.
The fruit also prevents the manifestation of infectious pathologies of the fetus and the organs of the mother's reproductive system.
Answers to frequently asked questions
Below are the answers to the most controversial questions regarding the use of mangoes:
- Can children eat? Yes! The minimum period from which a child should be introduced to mango is 9 months. Only the pulp of the fruit is allowed to be consumed. The skin can provoke irritation of the mucous membrane of the gastrointestinal tract.
- Is dried fruit healthy? Dried mango contains vitamins, but is practically devoid of fiber. Dried mango should not be abused in the presence of dyspeptic disorders (no more than 100 grams per day).
- Is mango juice useful? Yes! The juice of ripe fruits has the same set of useful qualities as the fruit itself (in its whole form). However, avoid store-bought juices with added sugar.
- Are candied fruits useful? Candied mangoes are also rich in vitamins, macro- and microelements. The disadvantages are high calorie content, a large amount of sugar and a low percentage of dietary fiber. It is necessary to normalize consumption (especially in the presence of obesity).
- Is it possible to eat the peel? Mango peel also contains all the nutrients as the pulp. However, when used, the risk of developing allergic diseases and manifestation of exacerbation of chronic pathologies of the digestive system is significantly higher.
- Bone application. Mango seed has practically no useful properties for the human body. It should not be eaten. It is usually used for planting and subsequent cultivation or preparation of cosmetics (scrub, hair conditioner).
Conclusion
- Mango has an extremely extensive vitamin and mineral composition.
- With regular use, a decrease in body weight is noted, the risk of developing malignant neoplasms decreases, the work of the digestive, cardiovascular, immune, urinary, musculoskeletal systems and the organ of vision improves.
- When used, it is extremely important to take into account the likelihood of adverse reactions, as well as a list of contraindications.
- If in doubt, it is better to consult a doctor.
