Health benefits of Mango fruit
Mangifera Indica (mango) originated from northwestern Myanmar, India and Bangladesh. It’s a flowering plant from anacardiaceae family.
For centuries mango tree has remained valued for its fruits ripe and green. Its flavor and sweetness are enjoyed by many globally.
Scientific research done for several decades recognize mango fruits to have countless health benefits.
Research by the United States Department of Agriculture shows that One cup of mango juice 165 grams contains the following; (1)
Ø 99 calories
Ø 1.4 grams of protein
Ø 0.6grams of fats
Ø 24.8grams of carbs
Ø 2.9grams of fiber
Ø 22.8grams of sugars
Ø 89 micrograms of vitamin A
Ø 7 micrograms of vitamin K
Ø 60 milligram of vitamin C
Ø 277 milligrams of potassium.
Here are the health benefits of mango juice
Boost immunity
Mangoes are rich in vitamin C which is responsible for body immunity. Studies show that one cup of Mango contains 2/3 of the vitamin C you need in a day.
Vitamin C stimulates the production of white blood cells and collaborates with other antioxidants in the fruit to prevent chronic diseases. (8)
It helps in body's healing process, and in the formation of muscles, blood vessels, cartilage, and collagen in bones.
Helps in the digestive system
One cup contains 3 grams of fiber approximated to 10% of what you need in a day.
Dietary fibers play a significant role in digestive health. It improves constipation and stool frequency and consistency. (2)
Prevents cancer
Research shows that mango contains carotenoids and anticarcinogenic properties which helps reduce colon and prostate cancer. Also, the micronutrients in mango help reduce breast cancer cells. (4)
A 2017 study showed that the phenolic compounds in the fruit help lower the risk of cancer. (3)
Improves cardiovascular health
Two cups of mangoes a day helps regulating blood pressure.
The fruit contains a given amount of potassium, it lowers the strain of cardiovascular system and reduces risk of heart diseases and stroke. (6)
Improves vision
Vitamin A present in the fruits and carotenoids has a direct impact on vision.
Vitamin A acts as an antioxidant and removes oxidative stress from the eye retina. It reduces macular from degenerating and prevents cataracts development. (5)
Lower cholesterol level
Vitamin C apart from boosting immunity, it lowers lipoprotein (bad cholesterol) level. It protects heart health and minimizes the amount of plaque deposited in the arteries and other blood vessels. (7)
References
1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
2. https://ift.onlinelibrary.wiley.com/doi/full/10.1111/j.1750-3841.2012.02807.x
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691699/
4. https://pubmed.ncbi.nlm.nih.gov/20205391/
5. https://link.springer.com/article/10.1007%2Fs11130-006-0035-3?LI=true
6. https://www.sciencedirect.com/science/article/abs/pii/S0014299904008088
7. http://www.fozli.com/ebook/Ethnopharmacology%20of%20Mangifera%20indica pdf.
8. http://nopr.niscair.res.in/handle/123456789/23508
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