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Mango Health Benefits

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About

Mango, the king of fruits, belongs to the family Anacardiaceae. Various varieties of mango grow abundantly in Burma, Africa, Malaysia, India, Java and Sumatra. It is a nutrient packed fruit, extremely rich in minerals, antioxidant vitamins, and enzymes.
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Mangoes are one of the richest sources of vitamin A and vitamin C and minerals namely potassium, calcium and phosphorus. It is laden with fiber too.

Mango Health Benefits

Mango versus Other Fruits

Vitamin A and Vitamin C content of Mango versus other Fruits (per 100 grams)-
Fruit
Vit C (mg/ 100g)Vit A (Beta carotene) (mcg/100g)Dietary Fiber
Amla
(Indian Gooseberry)
60007.3
Guava21208.5
Orange301,1041.1
Lemon6315-
Sweet lime5002.7
Papaya576662.6
Strawberry52182.3
Pineapple39182.8
Apple103.2
Mango162,7432
Melon261690.8
Watermelon100.6
Banana7781.8
Grapes131.2
Source: NIN, Hyderabad, Ramulu, P. Journal of Food Composition and Analysis, 16 (2003)

One 100g mango provides-

Around 50 percent of daily vitamin C

More than 50 percent of daily vitamin A

A good amount of dietary fibre (60 percent insoluble fiber, and 40 percent soluble fiber)

Health Promoting Effects

Health promoting effects of mango come from its rich content of nutrients, bioactive compounds and fiber.

Lipid and Blood Glucose Lowering Effect

According to a recent animal study conducted by Edralin Lucas, associate professor in Nutritional Sciences in the College of Human Environmental Sciences at Oklahoma State University, incorporating mango in the diet could aid in reducing body fat and controlling blood sugar.

According to Lucas, mango contains nutrients and other bioactive compounds that provide various health benefits. The findings demonstrated mango flesh to be a promising alternative to lipid lowering drugs. Mango was seen to affect several factors involved in fat metabolism as it reduces the circulating level of the hormone leptin. Leptin is produced by fat cells and its concentration in the blood is directly proportional to the body fat content. As body fat stores increase, the levels of leptin also increase. Leptin plays a key role in regulation of appetite. In the study, mice receiving high fat diets containing mango had significantly lower levels of leptin than mice eating the high fat diet alone. In addition to the positive effects of mango on body fat, the mango-containing diets also exhibited glucose lowering properties.

The high levels of fiber, pectin and vitamin C also help lower serum LDL cholesterol levels. Mango is rich in potassium which helps in controlling heart rate and blood pressure.

Anti Cancer Effect

A study led by Susanne Mertens-Talcott, Ph.D., Assistant Professor and Director for Research, Institute for Obesity Research and Program Evaluation of Texas, examined the effects of polyphenols found in fresh mangoes on cancerous and non-cancerous breast cells.

The study suggested that mango polyphenols limit inflammatory response in both cancerous and non-cancerous breast cells. The antioxidant compounds in mango fruit have been found to protect against colon, chest, leukemia and prostate cancers. These include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methyl gallate, and other enzymes.

Immune Boosting Effect

The high amount of vitamin C and vitamin A in mangoes, along with different kinds of carotenoids help keep the immune system healthy and strong. Because of their high content of vitamin A, mango is known to promote good eyesight.

Alkalinizing Effect

Tartaric acid, malic acid, and traces of citric acid found in mangoes help to maintain the alkalinity of the body. Enzymes in the fruit help in digestion. The fiber too helps in digestion and elimination. The raw mango acts as a coolant in summers. Juice of the green mango helps cool down the body and prevents sun stroke.

Relaxing Effect

Mango is rich in Vitamin B-6 which is essential for Gamma-Amino Butyric acid (GABA) hormone production. GABA is an amino acid which acts as a neurotransmitter in the central nervous system, inhibiting nerve transmission in the brain, thus causing a calming effect.

Metabolically Healthful Effect

Mangoes are rich in minerals like copper, manganese and zinc. Copper acts as a co-factor for many important vital enzymes such as cytochrome c-oxidase and superoxide dismutase. It is essential for production of red blood cells in the body.

Mangos, raw

The nutritional values of "Mangos, raw" per 100 grams are:


Nutrition Summary
Total Calories 60
Protein 0.8 g
Fat 0.4 g
Carbohydrate 15 g
NutrientsAmount%Daily Value
Calcium, Ca 11 mg 1.1 %
Copper, Cu 0.11 mg 5.55 %
Iron, Fe 0.16  mg 0.89 %
Magnesium, Mg 10 mg 2.5 %
Manganese, Mn 0.06 mg 3.15 %
Phosphorus, P 14 mg 1.4 %
Potassium, K 168  mg 4.8 %
Selenium, Se 0.6 mcg 0.86 %
Sodium, Na 1 mg 0.04 %
Zinc, Zn 0.09 mg 0.6 %
Vitamin A 1082  IU 21.64 %
Vitamin C 36.4 mg 60.67 %
Vitamin B6 0.12 mg 5.95 %
Vitamin E 0.9 mg 3 %
Vitamin K 4.2  mcg 5.25 %
Riboflavin 0.04  mg 2.24 %
Thiamin 0.03 mg 1.87 %
Folate, DFE 43  mcg 10.75 %
Niacin 0.67  mg 3.34 %
Sugars 13.66 g
Fiber 1.6  g 6.4 %
Cholesterol 0 mg 0 %
Water 83.46 g
Carotene, alpha 9 mcg
Carotene, beta 640  mcg
Choline 7.6 mg
Lycopene 3  mcg
View all +
Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.
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Should a kidney stones patient eat mango
engrclement Tuesday, February 17, 2015
I love mangoes very much and mangoes are good source of vitamin A and C. So, eat and Enjoy your life 2 d fullest.
sangita_patro Tuesday, May 13, 2014
Mango is always good for health but do not over eat and get in to trouble and specially do not take mangoes while having non veg food, it seriously affects the body and stomach.
dinmj Saturday, February 1, 2014
How much mango can be consumed in one sitting and in one day to get the maximum benefits
ppsohi Sunday, May 19, 2013

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