Stephanie D. Murillo
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20 Reasons Why You Should Eat Mangoes Daily

Summer is here, and it is the best time for enjoying something tasty and refreshing. See what’s in season year-round. A lot of fresh fruits are available in every season, which can keep you energetic and fresh. Fresh and juicy mangoes are at the top of the list that you can see everywhere in the hot season. Almost everyone loves the ‘King of fruits’. People love to eat sweet and succulent mangoes alone or by adding them to fruit salsas and salads. Undoubtedly, they are extremely yummy, luscious and lip-smacking. But do you ever think about the immense health benefits getting from every bite of this sweet fruit? Well, fresh mangoes are full of lots of beneficial nutrients, vitamins, minerals and antioxidants that give you optimum health.

Here are the nutritional value and some significant health benefits of mangoes. Explore how the ‘king of fruits’ can help you to maintain a healthy life.

The Nutritional Value:

A lot of studies have shown that mangoes are the powerhouses of vitamins. They are abundant in Vitamin A, B6, C, E, K, folate, thiamine, niacin, riboflavin and pantothenic acid. They are an excellent source of dietary fiber and low in very low in saturated fat, sodium and cholesterol. Mangoes are also high in several minerals such as copper, potassium, and magnesium, as well as they are the great sources of quercetin, beta-carotene, and astragalin. These powerful antioxidants are potent to neutralize free radicals throughout the body and ensure overall health. All these powerful components help you to avoid numerous diseases that can come from deficiencies of these vitamins and minerals. So, add this healthiest fruit to your diet and keep yourself healthy and hearty.

Image credit by sokarah

The Nutritional Profile:

A 100-gram serving of fresh mangoes offers you a plenty of nutrients which are as follows;

Nutrients Nutritional Value (per 100-gram serving)
Calories 60
Fats 0.4g
Sodium 1mg
Potassium 168mg
Dietary fiber 1.6g
Sugar 14g
Protein 0.8g
Vitamin A 21%
Vitamin C 60%
Magnesium 2%
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20 Surprising Benefits of Mangoes That You Must Know

The ‘king of fruits’- Mango is considered as a nutrient-dense fruit because of having lots of vitamins, minerals, antioxidants and other nutrients which benefit you in an amazing manner. Here is a list of 20 reasons why you should eat mangoes every day.

  1. Prevents Hair Loss

A lot of vitamins and nutrients are found in mangoes which are essential for the proper nourishment of your hair. This fruit contains vitamin A that assists in fighting dandruff and adding shine to hair. Additionally, it also has vitamin E, which not only improves scalp circulation and promotes hair growth.

Image credit by hdwpics
  1. Fights Cancer

Some research show that antioxidants found in mango can fight off the breast, colon, lung, prostate and leukemia cancers. These antioxidant compounds include gallic acid, quercetin, isoquercitrin, fisetin, astragalin and enzymes which may lower the risks of cancers.

  1. Improves Eyesight

This healthiest fruit is also rich in vitamin. According to research, One cup of sliced mangoes provides 25% of the required daily values of vitamin A. They are beneficial for promoting good eyesight and also preventing night blindness and dry eyes.

  1. Strengthens Immunity System

Research has revealed that mangoes have a deadly combination of vitamin A, C and 25 various kinds of carotenoids. All these vitamins and nutrients help you in keeping your immune system healthy.

  1. Reduces Cholesterol Level

Mango is a great source of vitamin C, fiber, and pectin which help to reduce the bad cholesterol levels. This fruit also contains a high content of potassium, which helps to control heart rate and blood pressure.

  1. Reduces the Risks of Diabetes

Studies have shown that mango leaves may normalize insulin levels in the blood. Though it is high in sugar; it has a low glycemic index (41-60). So, moderate quantities of mangoes do not spike your sugar levels. This fruit also contains fiber which also helps in improving the blood sugar level and reducing the risks of diabetes.

  1. Prevents Heart Attack and Strokes
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Eating mangoes is also beneficial for heart patients. The vitamin, fiber and potassium content found in mangoes many help to protect against heart disease. High potassium content along with a less sodium intake can minimize the risk of cardiovascular diseases, such as heart attack and stroke.

  1. Makes Skin Glow

Mangoes are also great for skin as they can reduce the dark spots, blackheads, acne, and blemishes. This fruit has vitamin A and beta-carotene which can impart a natural glow to your skin.

  1. Maintains an Ideal Weight

Whether you want to lose or gain weight, you should start eating mangoes every day. Yes, the king of fruits plays a vital role in maintaining an ideal weight according to your age. Mangoes have a lot of nutrients and vitamins that help to give you a feel fuller and also support in weight loss. On the other hand, mangoes are also great for those who want to gain weight. A serving of 150 grams of mango supplies almost 86 calories which the body can easily absorb.

  1. Reduces Kidney Stones

Mangoes are one of the healthiest fruits that are commonly used in medicines to cure certain diseases. In Chinese medicine, mangoes are considered sweet and sour which are capable of minimizing the risk of kidney stone formation.

  1. Fights Heat Stroke

When the strong sun energy is burning up your body, just take a sip of the mango juice. It will help you to cool down and prevent harm from overheating or heat stroke. To make a mango juice, simply chop a mango in a blender, add a little water, and a tablespoon of honey.

mangoes salad
Image credit by yinandyangliving
  1. Prevent Asthma

According to a study, a high amount of beta-carotene found in mangoes can prevent asthma. So, if you’re suffering from asthma, try eating mangoes each day. This habit will reduce the risks of developing asthma.

  1. Makes Bone Strong
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Some studies have shown that low intakes of vitamin K may lead to a higher risk of bone fracture. So, it is important to consume an adequate amount of vitamin K which can be achieved by consuming fresh vegetables and fruits. Moreover, they can also improve the calcium absorption that is optimal for bone health.

  1. Promotes Healthy Sex

Mango is known as a ‘love fruit’ because of having aphrodisiac properties. The vitamin E found in mangoes helps to regulate sex hormones and promotes healthy sex.

  1. Improves Digestion

The enzymes present in Mangoes help in breaking down protein and improve digestion. The king of fruits is a rich source of vitamins, minerals and prebiotic dietary fiber which help in digestion and elimination.

  1. Normalizes Blood Pressure

Mangoes contain an impressive amount of vitamin that ensures overall health. They are also an excellent source of potassium and magnesium which help to normalize blood pressure levels.

  1. Promotes Brain Health

Want to improve your memory? Eat mangoes. Yes, if you often feel forgetful, the King of Fruits is beneficial for brain health. The reason is that it is an excellent source of glutamine acid, a powerful protein for memory and concentration.

  1. Cures Anemia

They also have iron content which makes them suitable for people experiencing anemia. A regularly moderated dose of mangoes may help eliminate anemia by enhancing the number of red blood cells in the body.

  1. Helps in Pregnancy

Menopausal and pregnant women should eat mangoes, as this fruit can improve their iron and calcium levels at the same time. To have a safe pregnancy, you can consume a healthy iron-rich diet with juicy mangoes instead of recommended supplements.

  1. Alkalizes the Body

According to a study, Mangoes are also rich in tartaric acid, traces of citric acid and malic acid which are potent to maintain the alkali reserve of the body.

mangoes pudding
Image credit by tripsandthecity
Stephaine D. Murillo is a Dubai-based American professional nutritionist who tells the secrets of a healthy and longer life. She is ambitious to find the significant benefits of a nutritional and balanced diet. She guides food lovers about the health benefits and drawbacks of vegetables, fruits and other types of food. She loves to share information about food & health through Papaorder Blog. So, subscribe Papaorder blog to get her health & food tips.

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