Mango, the “King of Fruits” is a rich source of vitamins, nutrients and fiber and rich in flavor as well. It is the most widely consumed in the world. Mangoes also contribute copper, calcium and iron to the diet as well as antioxidants.
Here are the top 10 benefits of enjoying this delicious fruit.
1. Excellent Source of Vitamin C
Vitamin C is important for growth and repair of all body tissues and helps defend against infection and disease. A mango may contain about 122 mg of Vitamin C. Besides Vitamin C, it also contains other vitamins such as Vitamin A, which also plays a vital role in immunity and additionally keeps your eyes healthy.
2. Good Source of other Vitamins
Mangoes also contain vitamin A, essential to healthy vision and skin; vitamin B6, vital to many functions in the body; and folate, which helps the body form red blood cells and reduce the risk of birth defects.
3. Antioxidant properties
Antioxidants in mangoes help neutralize free radicals that can cause cell damage leading to cancer, heart disease and other age-related conditions. Antioxidants are essential for healthy immune system.
4. Prevents Age related Macular Degeneration
Mangoes contain several antioxidants including zeaxanthin, which filters out harmful blue light rays and has been found to be effective in keeping the eyes healthy and possibly ward off damages from macular degeneration. Intake of mango has also shown to decrease risk of and progression of age-related macular degeneration.
5. Promotes Bone Health
Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables, and is important for improving calcium absorption essential for optimal bone health.
6. Promotes Heart health
The fiber, potassium and vitamin content in mangoes all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.
7. Reduce risk of diabetes
Studies have shown that consuming high-fiber diets can lower blood glucose levels and improves blood sugar, lipids and insulin levels. One cup of mango provides about 3 grams of fiber.
8. Aids in Digestion
Mangoes, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.
9. Promotes Skin and Hair health
Mangoes also great for your hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
10. Rich Source of Iron
Mango is rich in Iron which is essential for those suffering from iron deficiency anemia. Menopausal and pregnant women can indulge in mangoes as this will increase their iron levels and calcium at the same time.