Mangoes are a favorite food of many people, not only because of the delicious taste but also because of the health benefits. Mangoes are becoming increasingly popular and some studies have shown that this fruit can prevent high cholesterol, obesity, and diabetes.
1. Discover about mangoes
Mango is a type of cashew fruit that is commonly grown in tropical areas. This means that it has a large seed located in the middle of the mango.
Mango is also known as the “king of fruits” and is one of the most widely consumed fruits in the world. Mango originated in India about 5,000 years ago. Its sweet taste is now loved and used by many people worldwide. The most popular types of mango eaten today are grown in Mexico, Peru, and Ecuador.
Mango is not only delicious but also very nutritious. However, as with most foods, moderation is key to your health. Sweet fruits like mango can be loaded with sugar. But fruit sugar is different from processed sugar because it is balanced by fiber and a variety of other nutrients. Sweet fruits like mango are also a great alternative to junk food and other unhealthy products. If people craving something sweet, try some mango. Once you start eliminating sugary consumptions, you may not crave them as much. Not only will these “whole” foods be more satisfying, but they can also provide various health benefits.
2. Mango Nutritional composition
Each cup of sliced mango (about 165 grams of mango) contains approximately:
- Energy: 170 calories;
- Fiber: 3 grams;
- Sugar: 24 grams;
- Protein: 1 gram;
- Vitamin A: 25% of the body's daily needs;
- Vitamin C: 76% of the body's daily needs;
- Potassium: 257 grams;
- Vitamin B6: 0.2 mg.
3. Can eating mangoes lose weight?
Mango can bring many health benefits. Here are the most common health benefits of mango, from providing essential vitamins to improving digestion.
3.1 Supplement Vitamin A
Mango is rich in vitamin A. As mentioned above, 1 cup of mango (165 grams) can provide about 25% of the daily recommended value for vitamin A. This vitamin has many important functions, especially for the eyes and skin. It also helps to strengthen bone, as well as the reproductive and immune systems.
3.2 Supplement Vitamin C
Mango is one of the richest supplement sources of vitamin C. This vitamin is essential for the body's immune system. It also plays an important role in the development of muscles, tendons, and bones. Eating mango helps improve the absorption of plant iron due to its vitamin C content. One cup of mango contains about 46 milligrams of vitamin C - 76% of the recommended daily vitamin C intake.
3.3 Weight control
Although not directly contributing to weight gain or loss, mango is showing some interesting potential in effective and healthy weight control. Recent research shows that mango contains phytochemicals that can block fat cells and fat-related genes from developing.
Another study found that mango peel inhibits the formation of fat tissue as antioxidant resveratrol. From this, it can be concluded that mango is one of the good weight loss products, especially suitable for people who are at a reasonable weight and want to continue to maintain their weight.
3.4 Prevent cancer
The macronutrients in mangoes can prevent cancer, and research on mangoes' effects on breast cancer is promising. In one animal study, mango was shown to reduce tumor size and inhibit cancer growth factors. In another study, mango prevented the progression of an early-stage breast cancer called ductal carcinoma. However, more high-quality research is needed to confirm mangoes' cancer-preventing properties.
3.5 Improve digestive health
Eating more mangoes has shown impressive results in people with chronic constipation. In a study published in the Official Journal of the Federation of American Societies for Experimental Biology, a group of people who ate mango every day had greater constipation improvements than those who ate the same amount of fiber from other sources.
The group that ate mango also easier to strictly follow their treatment and showed an increase in healthy fatty acids and improved ability of natural constipation remedies, such as gastric juices that help digest food. These positive effects may be because mango is high in water and fiber, in addition to healthy antioxidants.
4. Ways to prepare mangoes properly
Fresh mango has a very fragrant smell and an irresistible sweet taste. Just peel and cut into pieces - or simply bite directly into the mango
However, for those who are picky and want to enjoy mangoes in other ways, they can completely apply some other processing methods such as: Making mango smoothies, cutting mangoes into small pieces and adding them to salads, or cutting them into small pieces with other fruits to make a delicious fruit salad.
Ripe mangoes are a little soft to the touch and have a fruity aroma. However, the advice is to find green mangoes and let them ripen naturally.
Another popular mango preparation is dry mangoes. In addition to the health benefits of fresh mangoes, dried mangoes have other potential risks. Dried mango contains antioxidants, minerals, and vitamins, but it also contains various calories and sugar.
- Allergic reactions: Mango peels contain high levels of urushiol. This compound is also found in cashews, pistachios, and poison ivy. Fresh mango's highest levels are found in the peel. If you use fresh fruit to prepare dried mangoes, be careful when contact with your skin. If you are allergic, it can cause a rash similar to poison ivy. Since dried mangoes do not include the peel, eating them will not cause an allergic reaction due to urushiol. However, eating dried mangoes can cause side effects such as red eyes and a runny nose if you are allergic to sulfites. You can avoid this by choosing sulfite-free dried fruit.
- High in sugar: Dried mango is high in sugar, even when fresh. Some packaged dried mangoes are sweetened with added sugar. Unsweetened dried mango is better than crystallized or sweetened varieties. However, even small amounts of dried mango can significantly increase blood sugar levels. If you are at risk of developing type 2 diabetes or managing the condition, consider replacing fresh mango with dried mango, but be careful to eat it in moderation.
- High in calories: 4 pieces of unsweetened dried mango contain 120 calories. Even with its high vitamin and mineral content, it may not be worth the extra calories if a person is trying to lose weight. Other low-calorie fruits, such as fresh apples and berries, may be better options to satisfy your sweet tooth.
Mango is one of the sweetest fruits, but it is also lower in fiber than other fruits, so it is advisable to avoid overeating mango. The United States Department of Agriculture recommends that adults eat only half to one mango per day. The rest of the daily fruit intake should include fruits that are high in fiber but low in sugar, such as oranges, tangerines, apples, or other berries.
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Reference sources: healthline.com, webmd.com
