Damien tries frozen mangoes for the first time!
Via Ryan Raman of Healthline
In some parts of the world, mango (Mangifera indica) is called the “king of fruits.”
It’s a drupe, or stone fruit, which means that it has a large seed in the middle.
Mango is native to India and Southeast Asia and has been cultivated for over 4,000 years. There are hundreds of types of mango, each with a unique taste, shape, size and color
This fruit is not only delicious but also boasts an impressive nutritional profile.
In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.
It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron.
One cup (165 grams) of mango provides nearly 70% of the RDI for vitamin C — a water-soluble vitamin that aids your immune system, helps your body absorb iron and promotes growth and repair
High in Antioxidants
Mango is packed with polyphenols — plant compounds that function as antioxidants.
It has over a dozen different types, including mangiferin, catechins, anthocyanins, quercetin, kaempferol, rhamnetin, benzoic acid and many others.
Antioxidants are important as they protect your cells against free radical damage. Free radicals are highly reactive compounds that can bind to and damage your cells.
Research has linked free radical damage to signs of aging and chronic diseases.
Amongst the polyphenols, mangiferin has gained the most interest and is sometimes called a “super antioxidant” since it’s especially powerful
Test-tube and animal studies have found that mangiferin may counter free radical damage linked to cancers, diabetes and other illnesses
Mango is a good source of immune-boosting nutrients.
One cup of mango provides 10% of your daily vitamin A needs
Vitamin A is essential for a healthy immune system, as it helps fight infections. Meanwhile, not getting enough vitamin A is linked to a greater infection risk
On top of this, the same amount of mango provides nearly three-quarters of your daily vitamin C needs. This vitamin can help your body produce more disease-fighting white blood cells, help these cells work more effectively and improve your skin’s defenses
Mango also contains folate, vitamin K, vitamin E and several B vitamins, which aid immunity as well
May Support Heart Health
Mango contains nutrients that support a healthy heart.
For instance, it offers magnesium and potassium, which help maintain a healthy pulse and your blood vessels relax, promoting lower blood pressure levels
Mango also contains a unique antioxidant called mangiferin
Animal studies have found that mangiferin may protect heart cells against inflammation, oxidative stress and apoptosis (controlled cell death)
In addition, it may lower blood cholesterol, triglycerides and free fatty acid levels
While these findings are promising, research on mangiferin and heart health in humans is currently lacking. Therefore, more studies are needed before it can be recommended as a treatment.
May Improve Digestive Health
Mango has several qualities that make it excellent for digestive health.
For one, it contains a group of digestive enzymes called amylases.
Digestive enzymes break down large food molecules so that they can be easily absorbed.
Amylases break down complex carbs into sugars, such as glucose and maltose. These enzymes are more active in ripe mangoes, which is why they’re sweeter than unripe ones
Moreover, since mango contains plenty of water and dietary fiber, it may help solve digestive problems like constipation and diarrhea.
One four-week study in adults with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than a supplement containing a similar amount of soluble fiber
This indicates that mango has other components aside from dietary fiber that aid digestive health.
May Support Eye Health
Mango is full of nutrients that help support healthy eyes.
Two key nutrients are the antioxidants lutein and zeaxanthin. These accumulate in the retina of the eye — the part that converts light into brain signals so your brain can interpret what you’re seeing — especially at its core, the macula
Inside the retina, lutein and zeaxanthin act as a natural sunblock, absorbing excess light. In addition, they appear to protect your eyes from harmful blue light
Mangoes are also a good source of vitamin A, which supports eye health.
A lack of dietary vitamin A has been linked to dry eyes and nighttime blindness. More severe deficiencies can cause more serious issues, such as corneal scarring
The Bottom Line
Mango is rich in vitamins, mineral and antioxidants and has been associated with many health benefits, including potential anticancer effects as well as improved immunity, digestive, eye, skin and hair health.
