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Nutrition and Benefits of Mango for Health

Nutrition and Benefits of Mango for Health
InfoHealthyLife.Com - Mango originates from Southeast Asia and South Asia. From here, including Indonesia, mango is distributed throughout the world and is one of the most cultivated fruits in the tropics.

Indonesia itself is the fourth largest mango producer in the world under India, China and Thailand in 2014. Consumer demand for mangoes is indeed quite high. Besides the sweet and fresh taste, you can get various benefits of mango for health. Mangoes can also be consumed directly or processed into juice or various other dishes.

Nutritional Content of Mangoes

Mangoes are rich in vitamins A and C. About 100 g of mango provides 27.7 mg of vitamin C and 765 IU of vitamin A, which can meet 46% and 25.5% of daily needs, respectively. Mango also contains moderate amounts of vitamins B6, E, and K. Mango is also rich in important minerals and electrolytes. The most prominent is potassium, which is around 156 mg per 100 g, and copper. In addition, there are magnesium, selenium, iron, calcium, manganese, and phosphorus.

No less important, mango contains various phytochemical compounds that differ according to the variety. It is noted that there are 25 different carotenoids in various mango cultivars, but the most common are beta carotene which gives an orange color to mangoes. There are also alpha carotene, beta cryptoxanthin, zeaxanthin lutein, and lycopene. Important polyphenols are also found in mango leaves, including mangiferin, xanthonoid, and gallic acid.

Benefits of Mango for Health

You can get various health benefits from mangoes, as listed below:

Control blood pressure and nourish the heart
The content of potassium and magnesium in mangoes is good for people with hypertension. Potassium is an important component of cells and body fluids that can control blood pressure and heart rate. About 100 g of mango contains 156 mg of potassium while sodium is only 2 mg. Diets with an increase in potassium intake and sodium reduction are highly recommended for people who want to prevent heart disease. Mangga also has pectin, a soluble fiber that contributes to lowering cholesterol levels in the blood.

Cancer prevention
Pectin also helps prevent the development of prostate cancer. Research conducted by the Institute for Food Research found that compounds in pectin can bind and inhibit the work of galectin 3 (a protein that plays an important role in all stages of cancer development).

The European Prospective Investigation of Cancer also reveals the close link between consumption of mangoes and a reduced risk of gastrointernal cancer. Another study from Texas Agrilife Research said that polyphenol antioxidants in mangoes offer protection against blood cancers, and lungs, and are the most effective against colon cancer and breast cancer.

Gain weight
Mangoes have high enough calories from sugar in them. About 150 g of mangoes contain 86 calories which can be absorbed easily by the body. Mangoes also contain starch which can turn into sugar and help gain weight.

Digestion
Mango plays an important role in overcoming digestive problems and excess acid. Digestive enzymes in mangoes help facilitate digestion naturally, supported by high content of fiber in food and water. Bioactive compounds in mangoes such as esters, terpenes, and aldehil contribute to increasing appetite and digestive system function.

Overcoming anemia and good for pregnancy
Mangoes contain iron which is good for people with anemia. Regular consumption of mango in sufficient quantities helps overcome anemia by increasing red blood cells in the body. Cooked mangoes are also good for pregnant women who need a lot of iron, vitamin C, B6, potassium, and folic acid.

The high fiber in mangoes can prevent constipation. Mango also provides many calories needed in the first trimester of pregnancy. However, be careful when choosing ripe mangoes. Choose ripe mango naturally, not because of chemicals that can be dangerous for pregnant women and fetuses.

Increase endurance
The most prominent vitamins from mangoes are vitamins A and C. Both are known to be very good for boosting the immune system. Vitamin A is needed to maintain the health of mucous membranes, including the outermost body defense system. Mangoes also contain beta carotene, a powerful carotenoid that helps protect the body from bacteria and poisons.

Improve brain function
Another vitamin that mango has is a B-6 that is important for maintaining and improving brain function. This vitamin helps the main merging process that affects mood and modification of sleep patterns. Glutamine acid in the brain also helps increase concentration and strengthen memory.

Control and prevent diabetes
Further research is still needed, but several studies have revealed that good mangoes are used to control diabetes. One of them was carried out by the Federation of American Societies for Experimental Biology (FASEB), which said that daily consumption of mangoes helps reduce and maintain blood pressure to remain normal.

Another study from the Oklahoma State University found that consumption of mangoes helped reduce insulin resistance and increased glucose tolerance in mice. The same experiment found that mangoes help normalize blood lipid levels, which can prevent the development of cardiovascular disease. However, it's a good idea to consult a doctor before consuming mango because of the high sugar content in it.

Prevent macular degeneration
The zeaxanthin antioxidant in mangoes helps filter out harmful blue rays. Mango also contains lots of vitamin A which is good for the eyes. Eating 3 or more servings of mangoes and other fruits every day can also reduce the risk of developing macular degeneration associated with increasing age.

Prevention of asthma
The risk of developing asthma is known to be lower in people who consume certain amounts of high nutrients. One of them is beta carotene contained in mango. This fruit has also been used as a traditional medicine in China to treat inflammatory related diseases including asthma, fever, bleeding gums, coughing, constipation, nausea, and digestive problems.

Slowing down aging
Not only on the body, you can also get the benefits of mango for skin health. Vitamins A and C in mangoes help increase collagen production in the body. Collagen can protect blood vessels and other connective tissue, thus slowing down the aging process. Mango also contains various polyphenols and antioxidants which protect the body from free radicals. With this content, mangoes are also good for dealing with various skin problems such as acne.

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