9 Reasons to consume Mangoes!

This blog has been written by Dr. Vibhusha Jambhekar (Nutrition consultant)

According to Indian beliefs, mangoes symbolize life and are used in almost every sacred ritual. Mango leaves are almost always used for festivals and wedding decorations. It is our national fruit. With respect to its nutritive value, it is truly the king of fruits!

1.      Nutrients

Mangoes are very low in saturated fat, and sodium. They are also an excellent source of dietary fiber, vitamin B6, vitamin A, E, K and C. As per the USDA National Nutrient Database, they are rich in minerals like selenium, calcium, magnesium, iron and copper. These components help you avoid a host of diseases that can come from deficiencies of these vitamins and minerals

they are one of the best sources of quercetin, beta-carotene. neutralize free radicals throughout the body and help prevent heart diseases, premature aging, cancer, and many other degenerative diseases.

2.      Digestion

they contain certain enzymes with stomach comforting properties. Mango is rich in fiber, so if you have at least one mango every day, you almost prevent constipation, piles, and symptoms of irritable bowel syndrome (IBS). 

3.      Strength

The powerful combination of B vitamins and minerals in mangoes helps increase strength

4.      Cancer

The European Prospective Investigation of Cancer and the Department of Nutrition and Food Science, Texas A&M University have proven that mangoes can prevent Prostrate, gartrointestinal tract, breast and skin cancer.

5.      Acidity

Mangoes play a prominent role in eliminating problems such as indigestion and excess acidity. The digestive enzymes and bioactive ingredients like esters, terpenes, and aldehydes in them help promote natural, efficient digestion.

6.      Skin

Other than bringing a healthy glow to your face, they also help to lighten skin color. Mangoes 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.

7.      Delay Aging

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

8.      Promote Brain Health

Mangoes 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 to determining mood and the modification of sleeping patterns. With mangoes as a part of your diet, you can be assured of a healthy brain and effective nerve functioning.

9.      Boost Immunity

Mangoes 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 additional protection against the free radicals harming your internal systems.

Consuming mangoes safely:

1.      Prevent weight gain and increased sugar levels

Mangoes are high calorie foods and can lead to weight gain and excess sugar levels. The key to preventing this is consuming small portions at a time. Mangoes are best eaten as a mid meal snack rather than with meals. Also, its best to consume them fresh, without processing them into icecreams, milkshakes etc. As they are high calorie foods, compensating them with a lot of exercise also helps to keep weight and sugar levels in check.

2.      Avoid chemically grown/ripened mangoes

Lots of chemicals are used while growing mangoes. Few to name are paclobutrazol, carbendazine etc. Paclobutrazol is a chemical which is used to induce fruiting and once used, has to be used every year to induce fruiting. Residues of this chemical are found in soil and water. This chemical changes the natural plant hormones and is used commonly in india. These residues not only disturb the soil and water eco system but might even mess with our hormones if we are exposed to them regularly. The fruits are artificially ripened with calcium carbide which has now been banned as it can cause cancer. Hence, it is always safe to consume naturally grown, ripened mangoes. It is best to be assured of the sources from where you buy mangoes because, it is impossible to differentiate between them only by looking at the mangoes!