The mango is Mangifera indica, which means “Indian mango plant.” Like a plum, cherry, or peach, a drupe has an outer peel, a fleshy edible section, and a core stone holding a single seed.
By: Muaz Ameen, Asma Zafar, Khozaiba Yasmeen, Shafaq Urooj, Samia Afzal, Sdira kanwal, Uzma Javed
It now includes vital nutrients that help individuals fight illness, maintain a healthy weight and even slow down the effects of aging. A ripened mango has 14% sugar and 5% acidic, having a sugar acid proportion of 28. Folk cures have employed mango bark, leaves, skin, meat, and pit for generations.
Mangoes are originally from Indo-Pak but now widely available in South America, Mexico, and some areas of California and Florida. Around 300 or 400 A.D, people brought mango seeds to the Middle East, East Africa, and South America. Enroute to South America and Mexico in the 1600s, the mango was initially introduced to the US in 1833, in Florida.
Loaded with nutrients
One cup (165 g) of fresh mango has about 67 % vitamin C, vital for forming blood vessels, healthy collagen, and healing. In addition to strengthening the immune system, this water-soluble vitamin promotes cell growth and repair. Mango is also rich in copper and folate, essential nutrients for proper fetal development, cell growth, and DNA replication. Physicians recommend pregnant mothers consume 400 mcg of folate daily to avoid birth abnormalities.
Mangos’ vitamins, minerals, and antioxidants can be essential for health. Vitamin K, for example, helps in blood clotting and prevents anemia. It also helps strengthen your bones.
| Calories: 99 | Fat: 0.6 g | Vitamin C: 67% | Vitamin B6: 12% |
| Protein: 1.4 g | Vitamin K: 6% | Copper: 20% | Vitamin A: 10% |
| Carbs: 24.7 g | Riboflavin: 5% | Folate: 18% | Vitamin E: 10% |
| Sugar: 22.5 g | Niacin: 7% | Potassium: 6% | Thiamine: 4% |
| Fiber: 2.6 g | Magnesium: 4% |
Low in calories
Mango is also low in calories. A cup of fresh mango has less than 100 calories. Remember that this may not be true for dried mango. One cup of dried mango has 510 calories and 106 g of sugar. Dry mango is still full of vitamins, minerals, and antioxidants, but its high-calorie density and sugar content make it best consumed in moderation.
In reality, most fresh fruits and veggies are low in calories. One research indicated that eating fresh fruit like mango before a meal may help you avoid overeating later.
Enriched with healthy plant compounds Mango contains polyphenols, which are plant chemicals that serve as antioxidants. This fruit’s meat, skin, and even seed kernel include over a hundred varieties—Mangiferin, anthocyanins, gallic acid, kaempferol, rhamnetin, and benzoic acid. Antioxidants protect your cells from free radicals. These reactive substances may harm your cells. Free radical
harm has been related to ageing and chronic illnesses. Mangiferin, a potent polyphenol, has attracted the most attention.
Health facts
Mango has roughly 22 g of natural sugar per cup, impacting people seeking to reduce sugar consumption. Mangoes do not cause diabetes or harm diabetics. Consumption of fresh fruit reduces diabetes risk. For 12 weeks, eating 10 g of freeze-dried mango daily improved blood sugar levels.Studies show vitamin C and carotenoids may help prevent diabetes. Mango has both nutrients, but further investigation is required. Mango may produce a blood sugar surge. So, eat 1 cup of mango at a time. The addition of fibre and protein may help reduce blood sugar increases. Fresh mango has less sugar per serving than dried.
Sugary snacks may raise blood sugar levels, say OSU research. For 12 weeks, 20 obese people ate 10 g of freeze-dried mango pulp daily. The patient’s blood glucose levels were lower after the research. Fruit antioxidants may be functioning.
Promotes cardiac health Mangos also boost heart health. They are high in potassium and magnesium, which help maintain normal blood pressure. Mangos also contain a powerful antioxidant, mangiferin,
which early research suggests may help lower heart inflammation, oxidative stress, and cell death in mammals. It may also help decrease cholesterol, triglycerides, and free fatty acids.
Skin and hair
Mangoes are high in vitamin A, which helps hair health. This vitamin aids the skin in producing sebum, which moisturises the hair. Vitamin A is also required for the development of skin and hair. The daily minimal vitamin C requirement is also met by one cup of mango. That is necessary to keep skin smooth and free of wrinkles and sagging. For two months, four times a week, a half cup of Ataulfo mangoes (champagne mangoes) reduced profound wrinkles by 23%.
Contains immune-boosting nutrients
Mango has immune-boosting elements. One cup mango offers 10% daily vitamin A requirements, that a crucial ingredient in immune system function. Vitamin B12 deficiency is linked to increased infection risk. With over 75% of your daily vitamin C requirements in 1 cup mango, this vitamin may assist in promoting white blood cells formation, as well as your skin’s resistance.
Enhance digestive fitness
Mangos may aid with digestion. They include amylase chemicals and dietary fibre, which may assist with constipation. Amylase molecules help break down tricky carbohydrates in the stomach. Mango fibre is more helpful than other fibre supplements in alleviating diarrhoea. A four week trial of persons with severe diarrhoea indicated that consuming
mango regularly was far more beneficial than taking a supplement with identical amounts of dietary fibre.
Promote eyesight
It has eye-friendly nutrients. The antioxidants lutein and zeaxanthin are eye-friendly. They have improved contrast, visual range and speed up eye recovery from intense light (blue light) stress. The combo also safeguards eyes from damaging UV rays and macular degeneration. Mangoes include vitamin A for dry eyes, and night major defects might leave corneal scarring.
Beta-carotene is a yellow-orange pigment and antioxidant in mangos. Cancer-causing atherosclerotic free radicals. It may also help the immune system. It includes hundreds of polyphenols. Prevent cells against degenerative disorders and diabetes, decrease inflammation and oxidative stress, and eliminate cancerous cells.
The Skin Cancer Foundation recommends consuming beta-carotene-rich foods like mangoes.