Mango is an ancient fruit and undoubtedly the most popular in many parts of the world, mangoes belong to the same family of plants as pistachios and Walnut from India, which is also tropical and fruit trees that can grow up to 100 feet height. The mangoes are oval in shape and about five inches long, and are heavy because of the large seed or bone in their center, which makes them a drupe. I will explain the benefits of mango fruit that can bring your consumption to your health.
Mangoes have a golden-yellow hue when ripe, and sometimes with green patches. The fruit surrounding the seed is succulently sweet, fresh and juicy with a fair touch of acidity. It’s natural softening properties make the mango a perfect ingredient to marinate any type of meat.
Mangoes were first cultivated in India several centuries ago. Most of the mangos consumed in the United States are produced in Mexico, Ecuador, Peru, Brazil, Guatemala, and Haiti.
The best way to choose a mango in the supermarket is by concentrating not so much on color but on its firmness. Gently press the skin with your thumb. If it is “soft”, it is too mature; if it is very hard, then it is not ready yet. It is perfect when the skin yields under a little gentle pressure and may have a fruity aroma at the end of the stem. If it is not ripe, keep it at room temperature – without refrigeration – so that it can become not only more tender but also sweeter. To speed up the maturation process, place it in a paper bag for a few days, checking it regularly.
Refrigerate mangos only when ripe. Uncut handles can be maintained for about five days. If they are peeled and chopped, they should be kept in the freezer in an airtight container for six months or less.
Nutritional Properties Mango
Its main component is water, it contributes many carbohydrates increasing its energetic value, the mango is very rich in magnesium and possesses other minerals like Phosphorus, Calcium, and Potassium, and vitamins like provitamin A and vitamins E and C, of great importance for our organism. Among the functions of vitamin A are maintaining good skin, hair, bones, vision and immune system, and vitamin C help in the formation of bones and teeth, promote iron absorption and improve resistance to infections. In addition, both vitamins work as antioxidants, that is, they can help us to reduce the risk of developing certain types of cancer.
It is antioxidant and anticancer. It is a fruit rich in acids such as malic and myristicin, flavonoids like quercitin, vitamin A and vitamin C, which help the body to fight free radicals.
The mango has antioxidant properties thanks to its high content of vitamin C. Very important in cases of degenerative diseases, smokers, etc. Mango is a good alternative for people who do not tolerate other sources of vitamin C like oranges, peppers, lemons or kiwis. This contribution of vitamin C will also help to have a good immune system to defend us against infections.
The mango exerts a diuretic effect thanks to its contribution of potassium, being very beneficial to people who need to eliminate liquids (in some cases of obesity and hypertension). However, those people who have an excess of potassium or are not suitable (renal insufficiency, etc.) should avoid it or consult their doctor.
Thanks to its fiber content, it is able to prevent or improve constipation, reduce cholesterol, regulate blood sugar and is a satiating fruit, so it is beneficial in case of diabetes and excess weight in moderate amounts.
Because of its content in Folic Acid, the mango is an ideal fruit to eat during pregnancy and breastfeeding, during growth, or if you do a lot of sport, thanks to its great contribution of nutrients.
Mango is a fruit that also collaborates in diets to lose weight since it is satiating, with a mild laxative effect, rich in nutrients, low in fat and diuretic.
The mango: a fruit of delicious flavor
Mango is a delicious fruit that is grown mainly in areas of the tropics. Its origin seems to be in India, although it gradually spread to other countries and continents. The tree of this exotic fruit is from the same family to which belong other species of tropical trees with flowers such as cashew and pistachio.
The mango has many nutrients, besides a unique flavor, fragrance, taste and great benefits for the human being, that makes it considered in the group of super fruits. This consideration is because it is rich in iron, vitamin C, vitamin A, vitamin B6, potassium and folic acid, in addition to possessing a lot of fiber, so they become a great source of energy and antioxidants.
The best way to enjoy this fruit and its nutritional properties are to eat it naturally, with a few drops of lemon to accentuate its flavor. It is important to choose those that emit a good smell, feel flexible to the touch, but do not sink with pressure. It is preferable to discard those that have black areas, many spots or are much wrinkled.
Benefits of Mango for Your Health
Although the proportions of the nutrients in the mangos can vary from one type to another, I will explain the benefits that can bring your consumption to your health:
1. Facilitates the digestive process
Thanks to the digestive enzymes that have the mangoes, it will cost less effort to your digestive system the decomposition of food facilitating the digestive process. These enzymes have the ability to reduce the burning sensation that may appear after some meals.
2. Helps prevent some types of cancer
Mango is a great source of antioxidants, and when consumed frequently, can help in the prevention of some types of cancer, such as breast, colon, prostate, and leukemia.
3. Helps you maintain your ideal weight
Thanks to its fiber and nutrients content, the mango helps to feel the sensation of satiety, which helps to control the appetite. In addition, it contributes to the digestive function of the body managing to burn more calories, so it becomes a good ally to keep you at your ideal weight.
4. Improve heart health
The mango has a high content of vitamin C and fiber, so it is a good ally to reduce bad cholesterol levels, thus reducing the chances of suffering a cardiovascular accident. In addition, thanks to its potassium content, it helps to regulate the heart rate and maintain a good blood pressure.
5. Reduce body acidity
Thanks to its content in malic acid and citric acid, it is beneficial to maintain the alkaline reserve of your body, thus preventing your body from becoming acidic.
6. Helps strengthen bones
Vitamin K helps to fix calcium in bones, and its deficiency is linked to an increased risk of osteoporosis and bone fractures, so mango is a good ally to maintain good bone health.
In addition, the vitamin C they contain, aids in the formation of collagen, which plays an important role in maintaining the bone structure and in the connective tissues that support it.
7. Helps fight anemia
Mango is a good source of iron, and thanks to its content in vitamin C, favors the absorption of it, so it becomes a good ally in case of suffering from anemia. It is a good complement for women when menopause appears since it is normal that they need a greater intake of iron during this stage.
8. Contributes to good liver health
The usual consumption of mango increases the secretion of bile acids, thus helping to maintain the liver in good condition and avoid liver disorders.
9. Improves concentration and memory
The mango is a great source of iron and vitamin B6, which is good food for the brain since iron helps the normal functioning of your brain and vitamin B6 is essential for your cognitive development.
In addition, thanks to its content in glutamic acid, mango can stimulate memory and improve concentration, making it a good ally in times when a lot of concentration or during the testing period is required.
10. Helps prevent stones in the kidney
To prevent the formation of stones in the kidney, it is very useful to consume foods with a low content of oxalates but high in water, such as mango, so the consumption of this fruit can be useful for this purpose.
In addition, thanks to its richness in vitamin B6, it can help reduce the oxalates present in your urine, thus avoiding oxalate calculations. The potassium they contain also helps to reduce that risk, so it is a fruit well indicated to reduce the risk of suffering stones in the kidney.
11. Helps maintain good eye health
Thanks to their high content of vitamin A, beta-carotene and antioxidants, mangos contribute to eye protection making them less vulnerable to harmful sun rays, avoiding dry eyes, improving the normal functioning of the retina and reducing the risk of degeneration Macular disease associated with age according to various studies.
12. Strengthens the immune system
Mango is a good source of vitamin A, C, and zinc, so the fruit helps strengthen the immune system helping to keep the body protected from infections.
Vitamin C has also been associated with the decrease of symptoms in allergic processes, especially in those related to respiratory processes, so it is a good fruit to combat the symptoms of respiratory allergies.
13. Increases fertility
Thanks to its vitamin E content, it is able to increase sexual desire, and thanks to its content in beta-carotenes, this fruit improves the quality of semen in men, protecting it from oxidative damage that may suffer.
Zinc is a mineral that is good for improving male and female fertility, and mangos are a good source of this mineral, making it a good ally to improve fertility.
14. Contribute to maintaining good hair health
Mangoes are rich in vitamin C, so they promote the production of collagen, a good ally to maintain hair health. If your hair is damaged and you do not know how you can give back the sheen you have lost, you have to include vitamin A in your diet, since it has conditioning properties that will bring life back to your hair.
In addition, thanks to its beta-carotene content, mangos, like oranges, will combat the dryness of your hair and help you fight problems such as dandruff, so it becomes a very suitable food to preserve good health hair related.