Mangoes taste so good that people forget they are healthy too. Considered an exotic fruit, thanks to the connected future today we can enjoy the properties of mango in a large number of greengrocers or greengrocers and supermarkets.
There is a lot of literature review about the nutritional properties offered by this fruit, rich in vitamins and antioxidants and with an extraordinary flavor. Discover how the “king of fruits” can help you thanks to its benefits.
Table of Contents
Nutritional composition mango
This is the nutritional contribution of mango, per 100 grams.
- 100 kcal
- 1 gram of protein
- 5 grams of fat
- 25 grams of carbohydrates (24 grams of sugar and 3 grams of fiber)
- 100% of the daily need for vitamin C
- 35% vitamin A
- 20% folate
- 10% vitamin B-6
- 8% vitamin K and potassium
Mangoes also bring copper, calcium and iron to the diet, as well as antioxidants such as zeaxanthin and beta-carotene.
Properties of mango for hair
One of the best home conditioners, without chemicals, for dry and frizzy hair. All you need is mango pulp mixed with a couple of egg yolks and yogurt. Apply this hair mask generously on your wicks, especially on the tips, and leave it on for 45 minutes. Wash it with your usual shampoo followed by a conditioner. You will have softer and more manageable hair.
Prevent hair loss
The Seed of a mango is a storehouse of various minerals, vitamins and fatty acids. Peel the outer layer of the mango seed and put it in a jar containing COCA oil. (C=Coconut oil, Olive oil, C=Castor oil and A=Almond oil). Yes, we have given that name to this oil concoction so that you remember. You can also use mustard oil. Leave it in sunlight for 3-5 days and use this oil regularly to prevent hair loss and gray hair. This oil also helps promote hair growth and makes your mane long, black and healthy.
To win that battle against hair’s worst enemy, grab mango seed butter and apply it to your hair. The aforementioned oil concoction for hair loss also it will help fight dandruff and alopecia.
Properties of mango for weight loss
Mangoes when eaten in moderation can also aid in weight loss. Phytochemicals in mango skin act as natural fat removers. Mango meat is filled with dietary fibers. The fibers induce a feeling of satiety. By eating high-fiber fruits or vegetables, you feel full longer, which prevents you from eating other high-fat snacks.
Foods with lower energy density, or calories per gram, tend to facilitate weight loss, since you can eat fewer calories than if you ate foods with higher energy density. Mangoes have 0.6 calories per gram, which makes them very low in energy density.
Properties of mango for diabetes
But should diabetics eat mangoes? and is it good for your health? Mangoes tend to have a low glycemic index and contain fructose and glucose. The body has the ability to digest both well. Glucose has a tendency to raise your blood sugar levels quickly, but mangoes have it in a low amount.
Because mangoes are rich in fiber, it keeps blood sugar levels in check for the diabetic patients and those trying to lose weight. One mango a day, preferably before 5 p.m., it’s perfect for staying energetic all day, controlling sugar cravings, and controlling mood swings.
However, because one of the properties of the handle is that they tend to be high in calories, diabetics need to check their total calorie requirement and understand how many calories they should eat in a day. As long as you’re within the total calorie limit, it’s okay to consume one or even two mangoes a day.
It also advises the diabetic patients who avoid juices and eat mangoes with the pulp, as it has fiber that reduces the amount of sugar consumed.
For the type 2 diabetics, whose blood sugar levels are already elevated, mangoes should be consumed only occasionally. If they end up eating too many mangoes, they will end up consuming too many calories and too much sugar. This will end up creating stored fat in your body.
Excess stored fat is linked to a number of diseases, including cardiovascular disease, dementia and stroke.
Mangoes are a better choice for diabetics than simple carbohydrates, sugary drinks, or processed foods because they are rich in fiber, fat, and protein content that slows the release of glucose into the bloodstream.
Other properties analyzed
Research has shown that the antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin (like celery), isoquercitrin, astragaline, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.
Aids in digestion
Mangoes could help facilitate healthy digestion. Mangoes contain enzymes that help the breakdown and digestion of proteins, and also fiber, which keeps the digestive tract functioning efficiently.
Promotes a healthy gut
Mango meat contains prebiotic dietary fiber, which helps feed the good bacteria in the gut. A healthy gut is detrimental to a healthy state. Leaky gut, aside from poor digestion, causes skin conditions such as IBS, asthma, slow metabolism, and other health problems.
You’d be surprised to learn that an average-sized mango contains up to two-thirds of the recommended daily intake of vitamin C. The powerful antioxidant helps boost the immune system and prevents cold/flu.
Promotes eye health
Including mangoes in the diet can also help promote eye health. One of the properties of mango is that they are rich in beta-carotene, which helps in the production of vitamin A. The powerful antioxidant helps improve vision, improves overall eye health, and even prevents age-related macular degeneration or vision loss.
Eat mangoes too may help regulate cholesterol levels. High levels of pectin fiber may help reduce low-density lipoprotein (LDL or bad cholesterol) which causes plaques in the vessels and blocks blood flow.
Cleanses the skin
Other properties of the handle they are packed with vitamin C and vitamin A, both crucial for skin health and repair. Mangoes, consumed in moderation, are also known to exfoliate and remove dead pores. According to nutritionist and macrobiotic health practitioner Shilpa Arora ND, mangoes are loaded with nutrients for skin healing. For example, the fiber in mangoes cleanses the gut that is overloaded with toxic substances.
Mangoes are a great source of vitamin E. Although the popular connection between sexual desire and vitamin E was originally created by an erroneous generalization in rat studies, subsequent research has shown that adequate balanced amounts (such as those from whole foods) do help in this area.