Mangifera indica L. or mango is recognized for being one of the four finest tropical fruits in the world, while its peculiar flavor and high nutrient content make it the ideal complement to a healthy diet.
Externally, its bright and bright colors can vary depending on the type between green, yellow and red tones, while inside the seed is surrounded by the pulp of this fruit, which when it reaches its ripe state turns yellow or intense orange.
That is why, in this article, we invite you to discover some of the benefits of this fruit for health, the properties it contains, and the different forms of consumption.
Mango health benefits
This delicious fruit has multiple nutrients and benefits that naturally improve certain health conditions, and is even considered a “superfood” for its extensive nutritional value.
1. Reduces the risk of heart disease
Mango is a fruit rich in fiber and vitamins, making it an excellent ally for cardiovascular health, minimizing the risk of future pathologies.
Its potassium content contributes to the decrease in sodium levels, thus preventing strokes, high blood pressure and heart failure.
For this reason, the mango has become the special ally of the elderly, being the population most susceptible to this type of health complications.
2. Lowers cholesterol
The pectin present in the mango peel helps regulate cholesterol levels.
This process is due to the fact that this natural fiber absorbs the juices secreted by the liver, thus eliminating LDL cholesterol or bad cholesterol as it is commonly known.
Therefore, if you suffer from high cholesterol, a balanced diet low in fat and containing mango can help you stabilize those levels.
3. Lowers blood sugar levels
The fiber present in mango stimulates the absorption of glucose that transits through the bloodstream, which benefits people with diabetes and unstable blood glucose levels.
On the other hand, mango has among its properties a compound known as mangiferin, it is an antioxidant present in the bark and leaves of the mango tree and even in the fruit itself.
Mangiferin is responsible for lowering blood sugar levels, taking into account that for some people mangoes are a sweet-tasting fruit, their glycemic index is medium to low.
4. Strengthens the immune system
The vitamins A and C present in the mango help strengthen the immune system of people susceptible to contracting certain diseases.
In addition, its Vitamin E content stimulates the body’s natural defenses to fight different types of pathologies, thus making mango the perfect nutritional supplement to take care of any disease.
5. Improves intestinal transit
According to studies carried out by researchers from the University of Texas USA and later published in the Molecular Nutrition and Food Research magazine, they reveal that the consumption of mango improves the discomfort caused by constipation and is even more effective than the consumption of natural fiber in other presentations.
This is because the mango has 5.2 grams of fiber that helps regulate intestinal transit, thus improving the consistency, frequency, and shape of feces.
Therefore, the daily consumption of mango improves digestion, combats intestinal occlusions caused by constipation, significantly improves intestinal function and increases gastrin levels.
6. Protects visual health
Eating mango improves vision due to its high content of Vitamin A, providing the human eye with a protective barrier in the conjunctiva of the eyeball.
In turn, this vitamin also helps prevent irritation or burning due to dry eyes, and also prevents night blindness, significantly improving visual health.
7. Contributes to weight loss
The high content of water, natural fiber and nutrients present in the mango, accompanied by its low level of calories make it the appropriate fruit to lose weight.
This is due to the fact that the amount of vitamin C and vitamin B in combination with the aforementioned properties makes it possible to burn that extra fat quickly and, most importantly, in a natural way.
Also, the vitamins contained in this fruit help improve metabolism, thus accelerating weight loss.
8. Prevents anemia
Anemia occurs due to a lack of iron in the body.
For its part, mango is rich in this mineral as well as containing a high level of vitamin C, which facilitates the absorption of iron in the body, making it the perfect fruit to combat problems caused by anemia.
On the other hand, thanks to its properties it is also used to prevent them, its nutritional value makes it the ideal complement for balanced diets and especially those that seek to increase the levels of vitamins and minerals in the body.
9. Strengthens bones and teeth
The function of vitamin K is to fix calcium in the bones and as if that were not enough, the mango is also rich in this vitamin, which favors the strengthening of the skeleton, including the teeth, avoiding wear and tear and bone fractures.
In addition, vitamin C also helps the development of collagen in the body, keeping bone structures such as teeth and connective tissues in charge of supporting or keeping them together in good condition.
10. Delays aging
The antioxidant properties of vitamins A, C and E make mango the ideal supplement to delay aging and certain degenerative diseases.
Therefore, mangoes help to obtain the retinol present in vitamin A, this component is in charge of cell regeneration in your body, thus avoiding premature aging of the skin.
11. Promotes concentration
A diet rich in mango will help you strengthen memory and promote concentration, this is thanks to the fact that this fruit contains glutamic acid, that is, the protein in charge of cell maintenance and growth.
That is why specialists recommend including mango in the diet of the little ones, since its great contribution of vitamin B6 improves brain function and strengthens cognitive development.
12. Prevents cancer
Specialists from the University of Antioquia, Medellín, Colombia, carried out a study where they demonstrate the chemopreventive properties of mangoes in colon cancer.
On the other hand, chemoprevention is considered as the use of natural chemical agents to avoid or suppress the initial phases of cancer.
The antioxidant properties that mango possesses greatly helped in this research to show that this fruit can be used against cancer.
In addition, they ensure that the consumption of mango prevents cancer cells and interferes with the development of these, in turn, limits the appearance of new tumor cells.
The Academic Unit of Biological Chemical Sciences, Autonomous University of Guerrero, Mexico, conducted a scientific study to determine the physical, chemical, and antioxidant properties of mango.
The investigation was based mainly on highlighting the percentage of nutrients that said fruit contains according to the variation or type of mangoes present in that locality.
In this sense, studies reveal the large number of chemical properties that mangoes have, highlighting the vitamins and minerals provided by this fruit of tropical origin.
Mangoes have vitamins A, C, E, K and vitamins that make up group B, all of which contribute to their high nutritional value.
However, you should keep in mind that the proportion of the amounts of vitamins and minerals present in this fruit varies according to the size and type of mango that is consumed.
Likewise, for the best obtaining of the vitamins present in the mango, it is recommended that the fruit be fresh, have a good smell and color, this will help the body to obtain all the nutritional values that this fruit has.
Minerals such as calcium, iron, zinc, magnesium, phosphorus, potassium and sodium are the most prominent in the magician’s nutritional table.
These nutrients, accompanied by vitamins, make mango an exotic fruit with a wide variety of benefits for the body, considerably improving the health of the person who consumes it regularly.
Some fruits have more calories than others, it is important to know the heat unit of each food before consuming it and even more so if the person suffers from any disease.
In this sense, the caloric amount of a mango for every 100 grams of pulp is 60 calories, 15 grams of carbohydrates and zero fat content, thus being considered one of the best fruits for human consumption.
How to consume mango?
To make the most of the different nutritional resources that mango has, we explain these simple but effective recipes so you can include this fruit in your daily diet.
Currently, the preparation and consumption of smoothies has become the most fun and delicious way to consume some foods due to the thick texture that this particular fruit has.
So to enjoy a delicious mango and banana smoothie you just have to follow the following steps:
- 1 cup of ripe mango
- 1 banana
- ½ cup of non-dairy milk
- Wash the mango beforehand and remove the peel, then you should cut it into slices or squares just like the banana.
- Add the already chopped mango and banana into a blender and add the non-dairy milk. Blend until you get a thick consistency mixture.
- You can add the sweetener or sweetener of your choice, however mango and banana are already fruits with high natural sugar content. Serve and enjoy your delicious and nutritious smoothie.
The versatility when consuming this fruit is innumerable. That is why we present this mango salad so that you can enjoy it as an appetizer or part of a meal.
- 1 not very ripe mango
- ½ avocado
- 1 sliced onion
- Salt and pepper to taste
- First you must wash the ingredients very well, then cut the avocado and mango into cubes, while the onion must be sliced.
- Later, take them to a bowl or salad bowl so that you can incorporate them more easily.
- Add salt and pepper to taste. This easy and quick salad can be the complement that accompanies a main dish.
The little ones in the house love mango jam and it is an excellent way to consume this nutrient-rich fruit. In addition, it is very simple to prepare and can be packaged so that you can enjoy it whenever you like.
- 1 not very ripe mango
- 150 gr of sugar or natural sweetener
- 1 tablespoon lemon juice
- Wash the mango very well and cut it into small cubes.
- Then, pour the water into a saucepan and add the sugar or sweetener, stirring slowly and when the syrup forms, add the mango cubes.
- Stir the mixture gently for a few minutes until it thickens and reaches its boiling point. Remove it from the heat and pack.