Health Benefits of Mango

Mango Benefits

Mangoes offer many health benefits. They help reduce inflammation, boost the immune system, and lower cardiovascular disease risk. These benefits come from high levels of vitamin A, C, magnesium, potassium, and polyphenols like mangiferin.

However, mangoes are also high in fructose. Riper mangoes contain more fructose. Therefore, those trying to lose weight should limit their intake.

Mangoes are versatile fruits. You can eat them with or without the skin. They can be enjoyed alone or in juices, jams, smoothies, salads, and sauces. Additionally, mango leaves can be used to make medicinal tea.

Improving Digestion

Mangoes help relieve constipation due to their soluble fiber content. This fiber absorbs water in the digestive tract and forms a gel. It makes bowel movements easier and more regular.

Mangiferin acts as a natural laxative by increasing gut motility. It also protects the liver by improving bile salt action for fat digestion. Furthermore, it may help treat worms and intestinal infections.

Mangoes contain amylase too. This enzyme breaks down nutrients and aids absorption in the gut.

Preventing Gastritis

Mangiferin and benzophenone have antioxidant properties that protect the stomach lining. They decrease stomach acid production and reduce cellular damage. Thus, mangoes may assist in treating gastritis and gastric ulcers.

Controlling Blood Sugar

Some studies suggest polyphenols like gallic acid stimulate insulin production. This helps lower blood sugar levels and hemoglobin A1c (HbA1c). Polyphenols could support diabetes management.

It's best to consume mangoes in moderation and small portions. Eating them with high-fiber foods is beneficial too. Green mangoes provide more glycemic benefits than ripe ones since they have less fructose.

Reducing Inflammation

Mangiferin, gallic acid, and benzophenone have anti-inflammatory properties. They decrease inflammatory substances like prostaglandins and cytokines. This can help treat intestinal inflammation related to ulcerative colitis or Crohn's disease.

The anti-inflammatory effects of mangoes may also prevent cellular damage linked to rectal or intestinal cancer.

Protecting Against Cardiovascular Disease

Soluble fiber in mangoes reduces fat absorption in the gut. This helps lower "bad" (LDL) cholesterol levels and triglycerides in the blood. Eating mangoes can improve arterial function and reduce heart attack risk.

Additionally, mangiferin and vitamin C have anti-inflammatory properties that protect vascular health. Polyphenols along with magnesium and potassium relax blood vessels and control blood pressure.

Strengthening the Immune System

Mangoes are rich in B vitamins (including folate) as well as vitamins A, C, E, and K. These nutrients boost white blood cell production essential for fighting infections. Thus, mangoes strengthen the immune system.

Moreover, mangiferin stimulates defense cells against infections.

Treating Oral Herpes

Some studies indicate that mangiferin inhibits oral herpes virus multiplication. This suggests it could aid oral herpes treatment significantly; similar effects might apply to genital herpes as well.

Further studies on human subjects are needed for confirmation of these findings.

Preserving Eye Health

Mango benefits include preserving eye health through antioxidants like lutein and zeaxanthin. These block solar rays that damage eyes from sunlight exposure.

Vitamin A found in mangoes also helps prevent dry eye conditions and night blindness.

Improving Skin Quality

Mangoes contain vitamins A and C which combat free radicals causing skin aging. Vitamin C enhances skin quality by boosting collagen production—important for preventing wrinkles.