Mango: A Nutritional Powerhouse with Amazing Health Benefits

11 Health Benefits We Can Achieve by Adding Mangoes to Our Daily Diet: Introduction

In India, there is a lot of excitement and anticipation during the mango season. We anticipate the arrival of these golden gems as the summer heat begins to set in. Mangoes are everywhere, from street vendors to local markets, enticing us with their tempting scent and vibrant colors. We cherish the ritual of choosing the ideal mango, feeling its softness, and breathing in its attractive aroma.

Mangoes, the juicy, mouthwatering fruits that grace our summers, are not only a treat for the taste buds—they also have a wealth of health benefits. Mangoes are a fruit you must include in your diet every day because they are flavorful, nutrient rich, and bursting with tropical goodness. The eleven exceptional health benefits of mangoes will be covered in this blog post, along with some fascinating nutritional information and possible negative effects to be aware of.
 

What are the Names of Mango in Various Languages in India?

Mango has numerous names in different regional languages spoken in India. In some Indian languages, mango is known by the following names:

Hindi: Aam

Bengali: Aam (আম)

Tamil: மாங்கனி (Māṅkaṉi)

Telugu: Mamidikaya (మామిడి)

Kannada: Mavina kayi (ಮಾವು)

Malayalam: Maambazham (മാമ്പഴം)

Marathi: Amba

Gujarati: Keri (કેરી)

Punjabi: Aam (ਆਮ)

Urdu: Aam (آم)

Odia: Aam (ଆମ୍ବ)

Assamese: Aam (আম)

Konkani: Ambo

Manipuri: Am 

Bhojpuri: Aam
 

Nutritional Values and Facts About Mangoes:

Vitamins like vitamin C, vitamin A, vitamin E, and B vitamins like thiamine, riboflavin, and folate are all abundant in mangoes.

Mangoes also contain important minerals like copper, magnesium, and potassium. Due to Mangoes' high dietary fiber content, these help with digestion and support a healthy gut. Mangoes have an intense orange color because beta-carotene, a strong antioxidant, is present in them. Mangoes are a fruit that can be used in a variety of dishes, including salads, salsas, desserts, and smoothies.

Mangoes offer a variety of important nutrients in addition to being delicious. The following are a rough 100gram serving of raw mango's nutritional values:

• Calories: 60-70 kcal
• Carbohydrates: 14-15 grams
• Fiber: 1-1.5 grams
• Protein: 0.6-0.8 grams
• Fat: 0.3-0.4 grams
• Vitamin C: 36-40 mg
• Vitamin A: 54-58 micrograms
• Vitamin E: 0.9-1.1 mg
• Vitamin K: 4.2-4.8 micrograms
• Potassium: 150-168 mg
• Magnesium: 9-10 mg
• Calcium: 10-13 mg
• Phosphorus: 11-14 mg
• Iron: 0.1-0.2 mg

It is significant to note that depending on the variety and level of ripeness of the fruit, the nutrient content of mangoes can vary slightly. The health benefits of mangoes are also attributed to their abundance in antioxidants like beta-carotene and different phenolic compounds.

Mangoes also contain trace amounts of other nutrients, including B vitamins, zinc, copper, and manganese. They do not contain cholesterol and have low levels of sodium and fat.

Note: These figures are approximations and may differ slightly based on the variety and degree of ripeness of the mango.
 

11 Health Benefits of Adding Mangoes to Your Daily Diet –

Mangoes are not just a tasty treat; they are also a powerhouse of nutrients. These tropical marvels are an abundant source of vitamins, minerals, and antioxidants that improve our general health. Mangoes are full of health benefits, including strengthening the immune system and promoting digestion, in addition to being delicious.

1. Boosts Immunity: The body's cell health is strengthened by vitamin C. Strong connective tissue, a functioning immune system, and healthy blood vessel walls all depend on vitamin C. Mangoes are a rich source of antioxidants and vitamins, especially vitamin C, which is essential for boosting our immune system. Mangoes, when eaten in a set amount on a regular basis, can protect you from illness and keep you healthy.

Vitamin A can also be found in mangoes. A healthy immune system depends on vitamin A. Infection risk is increased when this vitamin is not consumed enough. 10% of your recommended daily vitamin A intake can be found in one cup of mango.

2. Enhances Digestion: Both soluble and insoluble fiber, which are essential for a healthy digestive system, can be found in mango. Mangoes are high in dietary fiber, which promotes healthy digestion and averts constipation. Amylase and lactase, two of the enzymes found in mangoes, aid in the breakdown of proteins and enhance digestion in general.

Mango consumption has been shown to reduce the signs and symptoms of chronic constipation in healthy individuals, according to a four-week study.

3. Supports Heart Health: Consuming mangoes can help you manage your blood lipid levels, which is good for your heart. Mangiferin is a specific polyphenol that can be found in plants and natural medicines and is present in mangoes. Through a decrease in lipid levels and inflammation, eating mangiferin has been linked to a lower risk of heart disease.

Mangoes' high levels of fiber, potassium, magnesium, and antioxidants support heart health. The fruit lowers cholesterol, controls blood pressure, and lowers the risk of developing heart disease.

4. Promotes Eye Health: Mangoes are a great source of beta-carotene, which the body uses to create vitamin A, which is necessary for maintaining good vision, preventing dryness, and lowering the risk of age-related macular degeneration.

5. Boosts Brain Health: Mangoes contain glutamine acid, a crucial amino acid that supports brain health and enhances focus and memory. Mangoes are also recognized for their ability to improve mood and reduce stress and anxiety.

6. Aids Weight Management: Mangoes are relatively low in fat and calories despite having a sweet flavour. Because fiber keeps you fuller for longer, it helps you manage your weight and prevents unnecessary snacking.

7. Enhances Skin Health: Vitamin C and beta-carotene, two powerful antioxidants, are abundant in mangoes. These nutrients are required to produce collagen, a type of tissue that gives skin its elasticity, and helps fight free radicals, prevents wrinkles, & promotes healthy, glowing skin. 

8. Regulates Blood Sugar Levels: Mangoes are naturally sweet, but their glycemic index is only moderate. They are a good option for people with diabetes because they contain antioxidants and dietary fiber, which help control blood sugar levels and prevent spikes.

9. Supports Bone Health: Mangos are rich in calcium and magnesium, two minerals necessary for strong, healthy bones. Mangoes can aid in the prevention of diseases like osteoporosis when consumed regularly.

10. Improves Hair Health: Mangos are rich in vitamins A and E, which support healthy hair growth, lessen hair loss, and encourage lustrous, shiny locks.

11. Boosts Overall Energy: Mangoes are a great pre workout or midday snack because of the natural sugars, vitamins, and minerals that give them a quick and healthy energy boost.
 

Side Effects of Eating Mango:

Although mangoes have many health advantages, it's important to be aware of any possible side effects, especially for people with certain conditions:

1. Allergic Reactions: Mango allergies can cause itchiness, swelling, or hives in some people. Exercise caution and seek medical advice if necessary if you have a known allergy to mangoes or fruit relatives like cashews or poison ivy.

2. Digestive Issues: In particular, if you have a sensitive stomach or consume unripe mangoes, excessive mango consumption can cause digestive problems like bloating, gas, or diarrhoea. To avoid any discomfort, moderation is key.

3. Weight Gain: Despite having a low-calorie count, mangoes may tempt you to eat more than you should because of their sweet flavour. For a balanced diet and to prevent weight gain, portion control is crucial with all fruits.

4. Sugar Content: Sugar and sweetness come naturally to mangoes. Consuming mangoes in moderation and considering the sugar content in their overall diet plan is recommended for people with diabetes or those who need to watch their sugar intake.

5. Cross Reactivity: Mangoes may cause cross reactivity in some people who have allergies to other fruits or substances like latex or birch pollen. Oral allergy syndrome symptoms, such as itchiness or swelling in the mouth and throat, may result from this. If you've previously experienced cross reactivity, speak with an allergist.

It is important to keep in mind that only people with certain allergies, sensitivities, or underlying medical conditions may experience the potential side effects of mangoes. For the majority of people, eating mangoes in moderation as part of a balanced diet has a number of positive effects on health.
 

Is it safe to eat mango during pregnancy?

Yes, as long as they're part of a healthy, balanced diet, pregnant women can generally eat mangoes in moderation. Mangoes are a good source of nutrients that are important for health, such as fiber, the vitamins A and C, and folate, which are all good for pregnant women.
 

Final Words:

Mangoes can be a delicious and wholesome addition to your daily diet. They are a true tropical treasure because of their vibrant flavour and wide range of health benefits. Mangoes are an adaptable and delectable addition to your meals and snacks, with benefits ranging from enhancing immunity to promoting heart and skin health. Just keep in mind to consume them sparingly and to be aware of any allergies or sensitivities you might have. So go ahead and indulge in the goodness of mangoes and enjoy the amazing benefits they provide for your general wellbeing.