11 Surprising Benefits of Mangos

When you savor delicious and succulent mangos every season, you probably don’t think about the immense health benefits coming with every bite. Mango is known as the king of fruits. Beyond the sweet, luscious taste of mangos, they also contain an abundance of vitamins, minerals, and antioxidants that assure your optimum health.

For decades, mangos have been used to soothe the stomach. Similar to papayas, they contain certain enzymes with stomach comforting properties. As the popularity of mangos has spread, many food manufacturers have introduced jellies, jams, squash, pickles, marinades, and spices that include pure mango flavor.

Mango is rich in fiber, so if you have at least one mango every day, you are almost guaranteed to prevent constipation, piles, and symptoms of a spastic colon. Research published in Comprehensive Reviews in Food Science and Food Safety have demonstrated that dietary fiber has a positive effect on eliminating degenerative diseases, including certain cancers and heart conditions. Now you have even more reasons to include this delicious fruit in your daily diet. The more you participate in strenuous activities, the more potassium you lose, which is yet another helpful effect of mangos – high potassium content!

Nutritional Value of Mangos

Mangos belong to the same family as that of pistachios, gandaria, mombin, and cashews. Common names for mangos are mangot, manga, and mangou, depending on the region or nation. They originated in southern Asia, more specifically in Burma and eastern India, almost 4,000 years ago. Many stories in Indian mythology mention the mango plant, and Lord Buddha is said to have often meditated in a mango grove. Mango cultivation first spread to Malaysia, eastern Asia, and eastern Africa and was finally introduced to California around 1880. They were introduced to Africa and Brazil by Portuguese explorers, while mango cultivation started in Hawaii and Florida around the 19th century.

According to Indian beliefs, mangos symbolize life (the national fruit of India) and are used in almost every sacred ritual. Mango leaves are almost always used for festivals and wedding decorations. ‘Chutney’ made from Indian mangos has become universally popular. Today, India remains the world’s major producer of mangos, but Thailand, China, Brazil, and Mexico also cultivate this highly beneficial fruit.

Mangos Nutrition Facts

Mangos are very low in saturated fat, cholesterol, and sodium. They are also an excellent source of dietary fiber and vitamin B6, as well as a good source of vitamin A and vitamin C. They are rich in minerals like potassium, magnesium, and copper, and they are one of the best sources of quercetin, beta-carotene, and astragalin. These powerful antioxidants have the power to neutralize free radicals throughout the body. Heart diseases, premature aging, cancer, and degenerative diseases are due to these free radicals that damage the cells.

Health Benefits of Mangos

The tonic made from mangos in Chinese herbal medicine is known as yin tonic, and it is used to treat bleeding gums, anemia, cough, constipation, nausea, fever, seasickness, and as a cure for weak digestion.mangos

Maintain Overall Health

Mangos have an impressive vitamin content that assures overall health. They are rich in potassium (4% in 156 mg) and magnesium (2% in 9 mg) and are a great remedy for high blood pressure. They also contain selenium, calcium, iron, and phosphorus. They are said to be vitamin powerhouses as they are rich in riboflavin, vitamin B6, vitamin A, vitamin C, vitamin E, vitamin K, niacin, folate, thiamin and pantothenic acid. These components help you avoid a host of diseases that can come from deficiencies of these vitamins and minerals. The vitamin E content in these fruits can even help to boost your sex life by triggering the activity of your sex hormones.

Prevent Cancer

Mangos have high amounts of pectin, a soluble dietary fiber that efficiently contributes to lower cholesterol levels in the blood. Pectin can also help to prevent developing prostate cancer. Recently, studies at The Institute for Food Research discovered that a compound within pectin combines with galectin 3 (a protein playing a significant role in all the stages of cancer). The European Prospective Investigation of Cancer also has come up with a strong association between eating a mango and lowering the risk of cancer of the gastrointestinal tract.

Promote Weight Gain

Mango consumption is one of the easiest ways to gain weight. 150g of mango has around 86 calories, which can be absorbed easily by the body. Moreover, they contain starch, which transforms into sugar and aids in gaining weight. Mango milkshakes will accelerate the process of gaining weight since they also contain milk, and are notoriously delicious!

Aid in Digestion

Mangos play a prominent role in eliminating problems such as indigestion and excess acidity. The digestive enzymes in them help to promote natural, efficient digestion. The bioactive ingredients in mangos like esters, terpenes, and aldehydes contribute in enhancing appetite and also improve the function of the digestive system.

Cure Anemia

Mangos are rich in iron, which makes them beneficial for people suffering from anemia. A regular, moderated intake can help eliminate anemia by increasing the red blood cell count in the body.

Useful in Pregnancy

Mangos are beneficial for pregnant women since they fulfill the iron requirements during pregnancy. Doctors often prescribe iron tablets during pregnancy, but instead of supplementation, you can enjoy a healthy iron-rich diet with juicy mangos. The taste buds during pregnancy usually lose some of their sensitivity, so mangos will surely prove to be the delight of your day, more than just its health benefits.

Cure Acne

Perhaps you are surprised to know that mangos are closely related to skin care. Other than bringing a healthy glow to your face, they also help to lighten skin color. You can easily enhance your beauty by including this tasty fruit in your diet on a regular basis.

Mangos effectively treat acne by opening the clogged pores of the skin. Once these pores are opened, acne formation will eventually stop. Unclogging the pores of the skin is the most effective way to eliminate acne. To enjoy this benefit, there is no need to eat them every day; you need to remove the pulp and apply it on the skin for around 10 minutes, then rinse it off.

Delay Aging

Mangos contain high amounts of vitamin A and C, which help to produce collagen proteins inside the body. Collagen helps to protect blood vessels and the body’s connective tissues, thereby slowing down the natural aging process. Therefore, mangos can rightly be called an anti-aging food.

Promote Brain Health

Mangos have abundant quantities of vitamin B6, which is vital for maintaining and improving the brain’s function. These vitamins aid in the amalgamation of the major neurotransmitters that contribute in determining mood and the modification of sleeping patterns. They naturally provide significant quantities of this vitamin. With mangos as a part of your diet, you can be assured of a healthy brain and effective nerve functioning. You will also be avoiding medicinal supplements, which have a long list of side effects. The glutamine acid content in mangos also improves concentration and memory.

Boost Immunity

As mentioned earlier, similar to carrots, mangos are rich in beta-carotene, a powerful carotenoid. This element helps to enhance the immune system and make it impervious to bacteria and toxins. Excess beta-carotene is also transformed into vitamin A inside the body. Vitamin A is another antioxidant that gives you additional protection against the free radicals harming your internal systems. Thus, mangos are a great choice to add to your regular diet.

Manage Diabetes

Further research is still ongoing, but some studies have already revealed that mangos are a great natural remedy for diabetes. It was a long-told myth that diabetics should avoid mangos because of the sweet taste; now it is being shown that other than the fruit, mango leaves are also helpful in curing diabetes. Place 10 or 15 mango leaves in warm water and close it with a lid before going to bed. In the morning, drink the water on an empty stomach after filtering the leaves. Regular practice of this method has shown positive results in the management of blood sugar levels of diabetics.

What are Mango Allergies?

It is possible to suffer from mango allergies. Some people can be sensitive to mangos since they belong to the Anacardiaceae family and are therefore a distant relative of poison ivy. Mangos contain a small amount of a substance called urushiol, which is a toxic resin that can cause dermatitis. The severity of this skin allergy varies between individuals. However, the peel and juice of mangos are more responsible for this allergy, while the flesh of the fruit has a relatively low chance of inducing this allergic reaction.mangoinfographic

How to Buy & Store Mangos?

Some varieties of mangos do not turn red, orange or yellow. If you prefer to buy these alternative green varieties, try to look for other signs of ripeness like a sweet aroma. Green mangos are popular in Thailand, India, and Malaysia. In Indian markets, you will find dried green mangos that are processed into mango powder or amchoor/amchur, which is a very popular Indian seasoning.

To select a ripe mango, lightly press its surface to check if it is not too hard. If you buy them unripe, keep the mangos in a paper bag in a warm place; they will ripen within two days. If you keep the unripe mangos at room temperature, it may take them up to 1 week to fully ripen.

You will be able to recognize fresh mangos by their size; they should be about 4 inches in length while the weight can range from 9 ounces to 4 pounds. The larger the fruit, the higher the fruit-to-seed ratio. The peak season is from May through September, but there are many markets that import mangos from warm climates year-round.

You can store ripe mangos in the refrigerator for about 2 weeks, or they can be dried, frozen, cooked in syrup or puréed. In the commercial market, you can buy them in canned, fresh, and dried forms. If you buy dry mangos, be sure to rehydrate them in warm water for about four hours before adding them to your recipe.

If you want to freeze uncooked mangos, just sprinkle sugar over the seeded, peeled, and sliced fruit. Stir lightly with a wooden spoon until the sugar melts in the juice of the mango itself. Make sure the pieces are well sugar coated. Seal them in an airtight container and refrigerate.

A Few Facts About Mangos

Mangos are found in two varieties, one from India and the other from the Philippines and Southeast Asia. Indian mangos have a bright yellow or red color, while the Philippine species has a pale green color. The mango plant requires a frost-free climate because the flowers and fruits will be damaged if the temperatures drop below 40° F. The fruits are favored by warm, dry weather.

Mango trees create a scenic landscape and grow up to 65 feet. They are also known for their longevity; some specimens are known to live for more than 300 years and continue to bear fruit. The leaves of mango trees are usually pale green in color, which darkens as they grow and increase in height. The young leaves are usually red in color. The flowers appear on a mango tree at the branch terminals. The reddish flowers are found in dense panicles of up to 2,000 tiny flowers. These flowers emit a volatile substance that may be an allergen to some people and potentially cause respiratory trouble.

The fruiting bodies of a mango tree grow at the rear end of the string-like stem (the former panicle). The size of the fruit is usually 2 to 9 inches long and shape may vary between being kidney-shaped, oval or round. The flesh of mangos has a similar consistency to peaches. The flesh is excessively juicy and radiates from the husk of a singular oval shaped seed. Mango fruit takes 100 to 150 days after flowering to fully mature.

Proper growth of mango trees is possible only in dense shade and good drainage. They grow in any well-drained soil with a pH between 5.5 and 7.5. The plant needs a deep area of soil to spread its extensive roots, and the tree requires frost protection when it is at a tender age. Bacterial spots, pests, and other plant diseases can develop, and there are many known treatments to keep the trees healthy.

Mangos are mainly grown in tropical countries, but California, Florida, Central America and Mexico have developed their mango cultivation greatly and have become major suppliers to U.S. markets.

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17 comments in this article's discussion
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Growing up I distinctly remember Grandfather's house with three varieties of mango trees. Alfanso, Badami & Raspuri. Deeeeelicious! A fishing pole with a hook on the end would mysteriously appear over our wall daily to do some 'mango fishing' as I called it.
Being over abundant we ignored it although we'd laugh when we guessed approximately when that would occur. 9 out of 10 accuracy is pretty impressive. Too bad the 'mango fisher' ran late that one time.
No worries as long as they were consuming them and not selling our product for profit.
Numerous delicious uses from 'Lassi' (mango buttermilk) to chutneys, pastes, pulp etc. Juicing is very popular in many parts of the world. I consider myself somewhat of an expert and conoisseur of the fruit because of my lifelong association with it.
It just irks me that I'm relegated to buying them now rather than picking them since I use them for a variety of things. I remember the only ones we discarded were overripe ones picked at by birds, monkeys and squirrels etc. They usually were strewn across the lawn. Glad to share some of my perspective on the King of Fruit. Oh we also had guava, pomegranate, custard Apple, Jack fruit, plantain, sapota (kind of like kiwi fruit) ,mangosteen and cashew apples. Lychees and sugar cane were some of the few we got from the store. Enjoy!

there are pretty varieties of mangoes available in India and we Indians wait for summers to have so much mangoes and its good to know it has so many benefits

This is a great article! I was writing in my blog an article regarding the environmental impact of the mangoes and your text was a great source of ideas regarding the general background of these fruits.

I didnt know that mangoes are so important to my health, thank you

I didnt know that mangoes are so important to my health, thank you

Go Man Go

Anyone for mangoes...!!!

You like the mango, we like the mango, woooooah we like the mango!!

Marisol Antúnez Reyes

Hmm..good info 🙂

Botanically Fruits. Just Like this Kind of Fruits. Mango is the "King of all Fruits" :)).

Ma Luzviminda Lopez

I have read that African Mangoes seed extract is a good natural fat burner... I was trying to check if this is likewise same as with the indian mango variety. anybody have a knowledge on this? I have a lots of Indian mango fruit bearing trees here!

a lot of myths had been limked to mango fruits , that's why we should correct our behaviour towards the king of fruits.

you are best dr good luck

Precy Delara Lee

so beneficial fruit!!!!

Precy Delara Lee how to prepare? boiled..how long and how many leaves?

Precy Delara Lee

the mango leaves are good for diabetes,,,some people might misunderstand this info.

mango helps in controlling sugar or mango leaves?