The mango fruit is among the most popular fruit and one that is nutritionally rich. It comes with a unique fragrance, flavor and taste. It goes a long way in promoting good health in the body, keeping a glamorous skin as well as healthy hair. Below, we explore the health benefits of mangoes, what it is good for as well as the benefits of mangoes during pregnancy. We also discuss precautions for people suffering mango latex intolerance.
Benefits of Mangoes
Mangoes are great fruits with a lot of health gains when consumed either ripe or green. To understand these benefits of mangoes, it is important to know their dietary composition. They are high in dietary fiber, contain vitamins B6, C and A. Minerals such as copper, magnesium and potassium can be attained from them. On the other hand, they contain low amounts of sodium, have no saturated fat and cholesterol making them a healthy snack. They also contain powerful antioxidants that help in neutralizing free radicals thus prevent diseases caused by the damage exerted on cells by free radicals.
A cup of mangoes (225 grams) contains the following nutritional composition:
76 percent vitamin C
25 percent vitamin A
11 percent vitamin B6 plus other B vitamins
9 percent healthy probiotic fiber
9 percent copper (copper is a co-factor for many vital enzymes plus production of red blood cells)
7 percent potassium (important in balancing out high sodium intake)
4 percent magnesium
These nutrients go a long way in protecting the body against a host of diseases. As such, there are many health benefits of mangoes to be reaped from this single fruit. We get into the details of these in the following section.
Health Benefits of Mangoes
Good health is important for our overall functioning. Studies suggest that an increase in the consumption of plant foods helps in lowering lifestyle diseases such as heart disease, diabetes, high blood pressure and weight issues.
Traditionally, the Chinese made a mango tonic known as yin tonic which acted as herbal medicine for treating fever, nausea, weak digestion, constipation, cough bleeding gums and anemia. Mangoes carry with them a high content of nutrients that are beneficial for you. Below are the specific health benefits of mangoes you attain from consuming them in its various forms including juice, shakes and fresh fruit.
The Cancer Prevention Mango Benefit
According to medicalnewstoday.com, a study conducted by Texas AgriLife Research scientists showed mangoes to have an impact on breast, colon, lung, prostrate and leukemia cancers. The mango extracts were shown to have the greatest impact on colon and breast cancers.
Another study conducted by Harvard School of Public Health showed an inverse relationship between the development of colon cancer in the Japanese population which is a known huge consumer of mangoes. These go a long way in fronting mangoes as possible protective fruits against cancer.
Lowers the Risk of Asthma
People who consume a high amount of beta carotene among other nutrients have a lower risk of developing asthma. Beta-carotene is present in mangoes giving it the power to protect the body from the ailment.
Prevention and Management of Diabetes
While for a long while it was believed that diabetics should avoid mangoes due to their sweet taste, initial studies suggest that mangoes can be used as a natural home remedy for diabetes. Since they contain a low glycemic index, mangoes when consumed moderately will not spike sugar levels.
In addition, mango leaves are known to help in curing diabetes. Pluck some 10-15 fresh mango leaves and soak them in warm water. Cover it up and let it sleep overnight. In the morning, filter the leaves and drink the water in an empty stomach. Doing this regularly should help in normalizing insulin levels present in the blood.
Anemia Prevention Mangoes Benefit
Being rich in iron, mangoes are quite beneficial for anemic people. Moderated intake of the fruit will help in increasing the red blood cell count and thus help eliminate anemia in the body with time. Its iron richness is the same reason why mangoes are great for pregnant women.
High Blood Pressure Control
Mangoes contain a high amount of vitamins which work as natural remedies for high blood pressure and to boost overall health as well.
They contain calcium, iron, selenium and phosphorous. Also present are riboflavin, thiamin, folate and panthothenic acid. These components help protect the body from deficiency related diseases.
Lowering Cholesterol levels
Another one of the health benefits of mangoes is its role in lowering cholesterol levels. It contains high amounts of pectin which is a soluble dietary fiber. This helps in lowering the low density lipoprotein which is the bad cholesterol.
Heat Stroke Prevention
During the summer, it gets easy to suffer heat strokes. Green mangoes can be used to cool the body and thus prevent heat strokes. Juice a green mango and mix it with water. Add a sweetener and consume the juice to cool your body down.
Immunity Boosting Health Benefits of Mangoes
Overall, the health benefits of mangoes are enhanced through their immune system boosting ability. Mangoes are not only magnificent in taste; they also ensure that you live a disease free life like seen in the number of diseases they can cure or prevent above.
In addition, they contain beta-carotene which is a powerful carotenoid that helps in boosting the immunity of the body by making it impervious to toxins and bacteria. Any excess beta carotene also gets transformed to vitamin A. This acts as a vitamin antioxidant and protects the body against any harm by free radicals. All these play a great role in keeping the immune system strong.
Brain Health Benefit to the Body
There are abundant quantities of vitamin B6 in mangoes. This is important in improving and maintaining the function of the brain. The vitamin helps in modifying sleeping patterns as well as the amalgamation of neurotransmitters. Glutamine acidic content in addition helps to aid in concentration and boosts memory. These help to boost a healthy nerve function and brain.
Aids in Digestion
The digestive function of the body is vital as it is through it that nutrients get absorbed to power up the body. Its malfunction can therefore render you weak. Mangoes are great for the digestive system. They help in eliminating digestive disorders such as excess acidity and indigestion. Terpenes, esters and aldehydes are bioactive ingredients in mangoes that improve the functionality of the digestive system. They also enhance appetite.
Improve Bone Health
Vitamin K deficiency is associated with a high risk of bone injuries. Consuming these fruits regularly ensures that you attain another one of the health benefits of mangoes as they contain vitamin K. Their adequate consumption will therefore improve bone health. Additional intake of vegetables and fruits will also enhance absorption of calcium and boost bone health in the long run.
Improved Sexual Health Benefit of Mangoes
Mangoes possess aphrodisiac qualities which give it the name love fruit. They are high in vitamin E and which plays a role in regulating the sex hormones. They will therefore increase virility in men leading to a higher sex drive.
High Iron for Women
Mangoes are rich in iron which is crucial in various stages of a woman’s life. These fruits help to increase calcium and iron levels which are important in menopausal and pregnant women.
Regulating the pH of the Body
Mangoes contain tartaric acid, citric acid and malic acid. These help in alkalizing the body as they help to maintain an alkali reserve for the body.
Increases Metabolism Rate
Mangoes are rich in fiber and help in improving digestion. They also boost bowel movement which in turn increases the metabolic rate. In addition to the fibrous content improving the digestive function, mangoes contain elements that leave you feeling fuller. For this reason, it is an appropriate fruit for people wishing to lose weight.
Improved Eye Function
Vitamin A in mangoes helps to boost eyesight and prevents night blindness. It also fights dry eyes thus boosting overall eye health in your body.
What are Mangoes Good for?
Mangoes are not called king of fruits for no reason. In addition to the health benefits of mangoes discussed above, mangoes are great for a lot more. This being the case, what are mangoes good for? They are good for your skin, hair, in your pregnancy as well as for your overall health. Just like the mangoesteen fruits, mangoes also contain antioxidants for the body and skin as well. Below we discuss more benefits of mangoes.
Benefits of Mangoes for Skin
Mangoes contain elements that are great for the skin. It is a source of vitamin C which is a great antioxidant. It is also necessary for the maintenance and building of collagen in the skin as well as for the growth of bodily tissues. These can be included into skin care regimen by use in scrubs, cleansers, butters and masks. Below are the benefits of mangoes for skin.
Mango fruits for skin contain Beta carotene and vitamin A that help to rejuvenate, restore and revive the skin. They also help to keep it healthy. They have the ability to impart a natural glow on the skin by getting rid of blemishes, dark spots and blemishes as will be seen later on in the article.
When used as a scrub, mangoes can help get rid of stubborn blackheads. By getting rid of them, there is a persistent glow on your skin.
- To a teaspoon of mango pulp, add half a teaspoon of milk and half a teaspoon of honey.
- Using circular motion, rub the resulting paste in circular motion.
- Allow it to dry on the skin before rinsing it off.
Skin Anti-Ageing Benefits of Mangoes
Mangoes are rich in antioxidants. These help in preventing the skin from undergoing premature aging. It also protects it against hyperpigmentation. Mangoes have elements that help to eliminate free radicals and thus minimize the risk of skin cancer. Apply it directly on the skin as a natural moisturizer and to smoothen up your skin thus keep it looking young and healthy.
Mangoes to Even out Skin tone
Mangoes will help you attain an even complexion. They contain vitamin A which is beneficial for the skin. Its skin acts as a de-tanning agent and can be used to eliminate tan. It will help to get rid of skin blemishes as well thus maintain your natural complexion.
- Rub your skin with a ripe mango and follow this up with a milk cream.
- Let it rest and wash after 15 minutes.
- This should be repeated three times every week for an even complexion.
Consumption of mangoes can also help attain the same with time.
Mangoes Acne and Dark Spot Treatment.
Mangoes can be used to treat acne as well as get rid of dark spots and blemishes. Raw mangoes contain astringent properties that are an effective treatment for acne. Boil raw baby mangoes in water and use the mangoes on your face. This should get rid of the acne.
Another benefit of mangoes for skin is its ability to get rid of dark spots. Sun dry some mangoes and crush it into powder. Mix this with yoghurt in equal amounts and apply this face musk on the skin. This should help get rid of the dark spots on your skin.
Mango Skin Cleanser and Face Wash
Mangoes can be incorporated into skin care and be used for cleansing the skin. It helps to unclog the pores when used with other ingredients. Mix some corn flour with mango pulp and use it on your skin.
You could also use mangoes in homemade face wash.
- Mix a teaspoon of mango pulp with powdered almond.
- Add to this a tablespoon of, milk and grind ingredients until a consistent paste is formed.
- Rub this on your face and wash it off after 20 minutes.
In addition to the above uses, you can place sliced mango pieces on your skin and allow them rest for 10 minutes. Remove them after this and clean your face. This should help in unclogging pores.
Mango Skin Exfoliating Mask for oily skin
People with oily skins tend to suffer clogged pores quite often. When you need to exfoliate your skin, make use of mangoes for a perfect mask.
- Blend half a peeled mango, two spoons whole milk a pinch of powdered milk and oats.
- Apply generous amounts of the resulting mask on face and around the neck.
- Allow to rest for 20 minutes before washing off with warm water.
Like seen in the above uses, the benefits of mangoes for skin are quite a number. In addition to this, mangoes are also great for sensitive skin as they do not contain harsh elements. Incorporate them in your skin care regimen to reap their benefits.
Benefits of Mangoes for Hair
Just like in body health, mangoes are also good for your hair. They contain minerals and vitamins that promote its growth and keep it well nourished. Vitamin A is required for production of sebum and keeping hair moisturized. It also boosts hair growth. Here are benefits of mangoes for hair that should prompt you to use them more.
Mangoes Hair Conditioner
While making homemade hair conditioners, you should include mango pulp as one of the ingredients as it leaves hair soft making it quite manageable.
- To well blend mango pulp, add two egg whites and a spoonful of yogurt.
- Apply the mixture on hair and let it set for half an hour.
- Rinse off thoroughly.
Mango Anti-Dandruff Properties
Vitamin A found in mangoes helps in treating dandruff. It also helps to add shine to your hair. Vitamin E is yet another hair-friendly component of mangoes for hair that help in improving circulation of blood in the scalp. In addition to getting rid of dandruff, it will promote growth of hair.
Mango Seed Oil for Hair Loss Treatment
Mango seed oil contains minerals, fatty acids and vitamins that are excellent for the health of hair. A mango’s seed kennel contains moisturizing elements as well. To prepare the oil:
- Remove the outer coat of the mango seed.
- Soak a number of these in a jar of sesame, mustard or coconut oil and leave it under the sunlight for a few days.
- Apply the resulting mango oil on hair to improve its growth, prevent hair loss and make it darker.
Benefits of Mangoes during Pregnancy
When you are pregnant, you want to do everything right. You want to be certain that anything you do is okay for your health and that of the baby. As such, even the most obvious things quit to be and you are likely to ask questions such as are mangoes good during pregnancy? Is it safe to have mango shakes in pregnancy? It is okay to eat mangoes in pregnancy as they are loaded with helpful nutrients. Below are the benefits of mangoes during pregnancy for both mothers and babies.
The Pregnancy Digestive Benefits of Mangoes
Due to the various changes in the body, pregnant women tend to suffer constipation during pregnancy. By consuming ripe mango fruits, there is increased dietary fiber. This helps to ease bowel movement.
Mangoes For Prevention of Swollen Legs in Pregnancy
It is common to suffer edema in pregnancy as a result of accumulation of body fluids. Mangoes in pregnancy will help you get enough potassium which helps in balancing body fluids.
Mangoes Increase Energy and Stamina During Pregnancy
In pregnancy, cravings are common. It is also possible to feel low in stamina once in a while. Mangoes contain natural sugars and are a healthy source of carbohydrates. When this happens, you can boost your energy levels by consuming mangoes fruits or fresh juice. To curb your cravings, make mangoes your healthy snack.
Fetal Development Benefits of Mangoes During pregnancy
Vitamin A which can be gotten from mangoes helps to boost embryonic growth of the foetus. It aids in development of the respiratory, cardiac and central nervous systems.
Folic Acid Benefits of Mangoes in Pregnancy
Mangoes contain folic acid which is an essential nutrient in pregnancy. Its deficiency can lead to miscarriages. Consuming mangoes can help maintain a healthy pregnancy throughout the duration.
Ripe or Raw Mangoes during Pregnancy?
Both ripe and unripe mangoes are okay in pregnancy. However, it is important to watch the consumption in the last trimester. Too many ripe mangoes could cause gestational diabetes. While green mangoes health benefits are limitless as well, too many unripe mangoes may induce labor leading to miscarriage. When choosing ripe mangoes, be certain to opt for those without artificial ripeners.
While there are many benefits of mangoes to be enjoyed, these tropical fruits may not be suitable for everyone. If you suffer from latex allergy, it is advisable to stay away from them as mango latex allergy could see you experiencing itchiness and hives after consumption. Look for alternative fruits from which you can reap the same benefits as those you would gain from mango fruits.
Sources and References:
Medicalnewstoday.com: Mangoes: Benefits and Nutritional Breakdown
Healthimpactnews.com: Why You Need a Mango Every Day
Nutritionandyou.com: Mango Fruit Nutrition Facts
Babycenter.in: Can I Eat Mangoes During Pregnancy?
Newhealthadvisor.com: Mango during Pregnancy