(AscendHealthy.com) – It may seem like mangoes are too delicious to be healthy, but they’re packed with essential vitamins and nutrients that lead to numerous benefits. This is one super fruit that is easy to add to your diet. Let’s look at six of the best reasons to eat mangoes.
When it comes to nutrition, mangoes are a heavy hitter. They provide excellent health benefits from possibly preventing cancer to improving eye and skin health to controlling blood sugar levels. Keep reading to see some of the best perks to this tasty tropical fruit.
The King of Fruit Is Just As Healthy As It Is Delicious.
Mango: The King of Fruit
Mango is a delicious, low-calorie fruit that is loaded with fiber and Vitamins A and C. This colorful fruit also contains iron, B6, folate, Vitamin E, zinc, and calcium. And they are loaded with antioxidants, which have been proven to offer excellent health benefits.
Mangoes are sweet, juicy, and refreshing, and they provide some great nutritional benefits. Here are six of the best reasons to add this tropical fruit to your diet:
1. Mangoes Could Help to Prevent Cancer
One of the great things about mangoes is that they are full of polyphenols. Polyphenols are micronutrients found in plants that have antioxidant properties. They protect cells from DNA damage.
2. They Could Improve the Regulation of Blood Sugars
A study at Oklahoma State University found that mangoes could improve blood sugar levels in obese people. In their research, 20 obese men and women ate the equivalent of half a fresh mango every day for 12 weeks. By the end of the study, all of the people had lower blood glucose levels. Scientists believe the antioxidants are responsible.
Mangoes are also okay for people with diabetes. On average, mangoes have a glycemic index of 51. That rating is on the lower end of the scale. Any food rated at less than 55 is considered safe for diabetics to eat. Mangoes are also full of dietary fibers, which have been shown to regulate blood sugar levels.
3. Mangoes Promote Eye Health
This tasty fruit also supports good eye health. Two antioxidants found in mangoes, zeaxanthin and lutein, actually protect the lens and retina. Research shows that mangoes reduce the time it takes eyes to respond to bright lights, increase visual range, enhance visual contrast, and reduce discomfort from glare.
Mango is also loaded with beta-carotene. That means it helps with the production of Vitamin A. More Vitamin A results in better overall eye health and improved vision; it even prevents macular degeneration.
4. They Improve Skin and Hair
And speaking of the Vitamin A found in mangoes, it’s also essential for the maintenance and development of healthy hair, skin, and sebaceous glands. In laboratory animals, the lack of Vitamin A is tied to hair loss.
Mangoes have plenty of Vitamin C, too. We can get around 75% of our daily Vitamin C intake from just one cup of mango. The production of collagen comes from this nutrient. More collagen means more skin elasticity, fewer wrinkles, and less sagging. Vitamin C also boosts the immune system.
Macrobiotic nutritionist Dr. Shilpa Arora says that mangoes are full of skin-healing nutrients. And she points out the high fiber content of the fruit, which can cleanse a gut overloaded with toxic substances.
5. Mangoes Help with Digestion and Constipation
Mangoes aid with digestion because they contain enzymes that help the body to break down proteins. There’s also plenty of fiber in mangoes. That extra fiber means a lowered risk of type 2 diabetes and heart disease. Mangoes are also known to help with weight loss.
Fun fact: green mangoes contain more pectin fiber than ripe ones.
Studies have also found that those with chronic constipation were helped more by eating mango than taking isolated fiber. One thing worth noting is the fiber found in mangoes can trigger gas and bloating in some people, This can be especially a problem for those with irritable bowel syndrome.
6. They Could Be Good for Heart Health
One of the best reasons to eat mangoes is that they may promote heart health. They are full of a phytonutrient called mangiferin. A 2016 study of animals found that mangiferin provided heart-protective benefits. One of them is a reduction in inflammation.
Eating a balanced diet that includes vegetables and fruit like mango is essential to keeping the heart healthy.
A Final Thought
Now you can see why they call mangoes “the king of fruit.” They taste sweet and luscious. It may be surprising that something so decadent can be so good for you. But they really are. One cup of this superfood contains about 100 calories and 25 grams of carbs. It can be added to anything from salsas to salads to smoothies for a burst of flavor.
Mangoes taste great, and they offer some pretty impressive health perks. Summertime is the best time to eat them, so why not add this juicy gem to your diet today?
~Here’s to Your Healthy Ascension
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