Health Benefits of Mango Fruit

Mango (Mangifera indicais) is a delicious summer fruit and a natural dessert that is consumed across the globe. Apart from the taste, it has great nutritious value and acts a natural medication that improves digestion and immunity. Mango is rich in polyphenols that contain anti-inflammatory, anti-oxidant and anti-cancer properties (1).

Some of the benefits of mango are listed below;

1.      Nutritional value

Mangoes are full of nutrition and a single cup of mango (165 g) contains

§   Water    138 grams

§   Energy   99 kcal

§   Protein  1.35 grams

§   Total lipid (fat)   0.62 grams

§   Carbohydrate 24.8 grams

§   Fiber, total dietary 2.6 grams

§   Sugars 22.6 grams

§   Calcium 18.2 milligram

§   Iron 0.26 milligram

§   Vitamin C: 67% of the Daily Value (DV)

§   Copper: 20% of the DV

§   Folate: 18% of the DV

§   Vitamin B6: 12% of the DV

§   Vitamin A: 10% of the DV

§   Vitamin E: 10% of the DV

§   Vitamin K: 6% of the DV

Vitamin C strengthens the immune system and facilitates the absorption of iron thus promotes cell growth and amazingly you can fulfil 67% of daily vitamin C requirement through a single cup of mango.

Mango also contains a big proportion of folate that is really important for healthy pregnancy so eating mangoes support fetal growth and development (2).

2.      Gastrointestinal effects

Dietary fiber present in mango improves digestive health and it is reported that mango consumption relieves constipation and raw mango was more effective than the similar amount of fiber supplementation (3).

Research studies revealed that mangiferin (an active constituents of mango) reduces intestinal inflammation and helps gastrointestinal transit thus exhibits anti-ulcerogenic potential. Mangiferin also protects against ethanol-induced gastric lesions and ulcer score. Interestingly, it effectively eliminates Helicobacter pylori, the most harmful bacteria that causes ulcer, chronic gastrointestinal inflammation, and gastric cancer (4).

3.      Anti-diabetic effects

In diabetic patients, blood sugar level is increased due to the decreased production of insulin or resistance to the available insulin. A study revealed that freeze dried mango pulp reduced the blood sugar levels similar to the anti-diabetic drug rosiglitazone. However, rosiglitazone has various side effects whereas mango pulp is relatively safe and does not produce adverse effects (5).

There is a general misconception that mango should be avoided by diabetic individuals due to high sugar content but it is reported that mango consumption causes similar rise in glycemic index as the white bread and rice (6). However, this is an intensive topic that requires further research and we will discuss it in detail in upcoming articles so, keep reading!

 

      References

1.https://www.mdpi.com/2072-6643/9/5/525

2.https://www.healthline.com/nutrition/mango#1.-Packed-with-nutrients

3.https://www.everydayhealth.com/diet-nutrition/diet/mangoes-nutrition-benefits-types-and-more/

4.https://japanjournalofmedicine.com/wp-content/uploads/2018/04/JJM-109.pdf

5.https://setpublisher.com/pms/index.php/jpans/article/view/1401

6.https://www.academia.edu/39958509/Mango_Yes_or_No_for_Individuals_with_Diabetes