10 Shocking Health Benefits Of Mango Nutrition
Mango is a fruit native to Southeast Asia and India and is now cultivated in tropical climates in countries such as Europe, Mexico, Ecuador, Peru, Guatemala, and Haiti. Its bark is green and becomes red and/or yellow as the fruit ripens, its flesh is an intense yellow, with a sweet taste and fibrous texture, which vary from one variety to the other. The pulp involves what we call the core, where the seed of the hose is. This article will address what this fruit is for, bringing a list of mango nutrition properties and benefits of the sleeve.
In Europe, we have approximately 10 different varieties. Among the most famous are Tommy Atkins, Rose sword, Haden, Palmer, and bourbon. But worldwide there are more than 1600 varieties identified, and the country champion in India, with more than 1000 varieties cultivated. Each variety has a characteristic shape, and a more or less sweet pulp, with more or fewer fibers. Each unit can range from 100 g up to 2 pounds.
What is the mango for?
Mango nutrition is considered the “King of Fruits” not only because of its intense yellow flesh and flesh but also because it brings a number of health benefits.
A source of vitamins, minerals, and fiber, mango is a versatile food and an excellent substitute for intermediate meals, giving satiety with few calories. Helps reach the required daily levels of micronutrients and gives more flavor to the diet.
It can be consumed in nature or used as an ingredient in several dishes, such as jams, jellies, juices, fruit, and vegetable salad or even served with yogurt, honey among many other possibilities.
What are the properties of the mango?
A portion of 100g of mango nutrition provides only 50 Kcal, being about 13g of carbohydrates, 1g of protein and has no significant amount of fat. In addition, it is extremely rich in fibers; in 100g of the sleeve, we find 2g of fibers.
A medium sleeve weighs around 300 to 400g, so a good tip is to cut and measure the amount by cups, so you get a better idea of how much you are ingesting. One cup of chopped mango will have around 150g.
In addition, the mango nutrition contains no sodium or cholesterol and contains a wide variety of vitamins and minerals, including vitamin C, vitamin B6, vitamin A, potassium, copper, and iron.
See also: Calories of Mango – Types, Portions, Tips, and Recipes
Although mango has been consumed for centuries in many parts of the world, little has been studied about its nutritional value. Recently, research has already demonstrated the great potential of this fruit. Let’s understand why mango can be called “superfood.”
What are the benefits of mango nutrition?
We will now see how the properties of mango can be beneficial to health and fitness:
1) Mango Nutrition can help you lose weight
Yes, that’s right. But fruits do not contain carbohydrates and get fat? Although it contains carbohydrates, using mango as a substitute for other calorie meals, such as morning and afternoon snacks with pasta, breads, cookies and fatty foods, is an excellent strategy for reducing the number of calories eaten daily. The mango contains carbohydrates but has a low caloric density. The benefits of mango for weight loss are the least understood.
Thus, even eating a reasonable amount, which leads to satiety, the number of calories eaten will be low. This helps create the necessary calorie deficit by burning the extra pounds.
A scientific study published in 2008 showed that overweight people who consumed high amounts of fruit daily had a greater weight loss than people who did not ingest or eat less fruit. The loss was 300g more, every 100g of fruit consumed per day.
In addition, the mango nutrition is a source rich in fibers, which give satiety by increasing the time of gastric emptying. One of the fibers present in the mango is pectin, a soluble fiber capable of decreasing the absorption of sugar and cholesterol.
Research conducted in Australia has indicated that eating the mango with the peel may further improve your results. Phytochemicals present only in this part of the fruit indicated inhibit the growth of human adipose cells.
2) Mango Nutrition protects against cancer
Researchers from Texas in the United States studied 5 mango varieties in the laboratory and identified that fruit extracts containing polyphenols were able to inhibit the growth of colon and breast cancer cells without affecting healthy cells. More research is needed to validate the results; however, the fruit already has anticancer potential.
Pectin is also a component of the sleeve capable of preventing prostate cancer.
3) Mango nutrition helps in controlling diabetes
The mango has a low glycemic index, which is the rate at which the carbohydrates of a given food are absorbed and made available in the bloodstream in the form of glucose. This is an important factor because it does not induce peaks of glucose and insulin and can be a good food source for people with diabetes.
In addition, the fibers present in the mango nutrition also aid in delaying the absorption of carbohydrates from food and reducing blood sugar concentrations.
The leaves of the hose have shown action against diabetes, helping in the control of insulin levels. To do this simply boil 5 or 6 leaves and leave it to rest overnight to then filter and take in the morning.
4) It does well for the vision
Mango nutrition is an excellent source of vitamin A. A serving of 1 cup chopped mango contains 25% of the recommended daily amount of vitamin A. This vitamin, also called retinol, is critical for good vision and prevents night blindness.
In addition, it contains zeaxanthin, a carotenoid that prevents degeneration of the ocular macula, a disease associated with blindness in old age.
5) Mango Nutrition controls cholesterol
High levels of vitamin C, pectin, and other mango fibers help reduce the absorption of cholesterol from food and lower your blood levels. In addition, potassium helps in the health of heart and blood vessels
6) It helps regulate your bowel
The high concentration of mango nutrition fibers promotes the proper functioning of the intestine, being a substrate for microorganisms “of the good” of the intestinal flora. A high fiber diet avoids the feeling of bloating, discomfort and even moodiness caused by constipation.
7) Mango Nutrition Effective in Constipation
Here’s an important point: always prefer fruit consumption instead of juice, because the juice does not contain the same amounts of fiber. As you may have noticed, some of the important benefits of mango are related to the number of fruit fibers.
8) It contains other essential vitamins and minerals
Besides the vitamins C and An already mentioned, the mango nutrition also has:
B vitamins (B1, B2, B3, and B6), which are fundamental to the metabolic reactions that produce energy for the whole body;
Vitamin E, a potent antioxidant, which protects against free radical damage and various diseases resulting from them, as well as premature aging;
folic acid, which is essential for the development of the fetus during pregnancy, in addition to preventing a number of diseases including Alzheimer’s disease, hypertension, and stroke;
Potassium, which acts on the electrolyte balance of the body as a whole, in the nervous transmissions, as well as in the proper functioning of the skeletal muscles and the heart. In addition, it minimizes the harmful effects of excess salt from the food;
Copper, essential for the fixation of the iron in the blood hemoglobin and with that the oxygen transport to all the cells of the body.
These elements are available in the mango in smaller amounts; however, their daily intake will help to reach the necessary amounts of each of them in conjunction with the inclusion in the diet of other healthy foods.
9) She leaves the most beautiful
This extensive combination of vitamins and minerals would suffice to say that mango is an excellent ally of the skin. However, in addition to the benefit of mango as food, it can still be applied directly to the skin.
Simply cut into thin pieces and apply on the skin for 10 to 15 minutes, this will unclog pores, refresh the skin and even help in preventing acne.
10) It contains antioxidants
In addition to vitamins C and E, which are powerful antioxidants, the mango nutrition contains other carotenoids and polyphenols that fight free radicals in the body, protecting against diseases, aging, aiding in physical recovery after physical activity among many other benefits that antioxidants have to the health.
Tips on how to select the best sleeves
When it is ripe, the mango nutrition has a sweet smell, but if the smell is of fermented products then it has already passed the point. Choose sleeves with firm peel but slightly soft when gently tightened. When tight, the bark cannot break, in which case it will be too ripe.
The color of the bark is also indicated if the mango is in the right spot to be consumed, it must have begun to change from green to yellow or red. If there are many black spots, it is also indicative that it has matured a lot. If you want to accelerate the maturation of a mango simply wrap it in the paper along with another already mature mango and watch until it reaches the ideal point.