In some countries, it is called the mango "queen of fruits", It is a single-seeded fruit, and mango cultivation started in India 4000 years ago. It has many varieties worldwide. Besides its delicious taste, it has many health benefits, like improving digestive health, boosting vision, and reducing risks of many types of cancer.
Nutrients found in mango:
One cup of mango slices, about 165 grams, has these nutritional values:
- Calories: 99 calories
- Protein: 1.4 grams
- Carbohydrates: 24.7 grams
- Fat: 0.6 grams
- Fiber: 2.6 grams
- Vitamin C: 67% of your daily needs
- Copper: 20% of your daily needs
- Vitamin B6: 11.6% of your daily needs
- Potassium: 6% of your daily needs.
- Manganese: 4% of your daily need.
It also has small amounts of phosphorus, calcium, and iron, and it's packed with vitamin C which boosts the immune system and helps absorb iron in the body.
Health benefits of mango:
Mango contains a lot of vitamins so it has many health benefits like:
First benefit: full of antioxidants
Mango is full of polyphenols, which are plant compounds that work as antioxidants, And it contains about 12 types of antioxidants They include mangiferin, anthocyanins, ramnetin, kaempferol, benzoic acid, and more. Antioxidants protect the body from free radicals and prevent the resulting chronic aging diseases and some cancers.
Second benefit: Boosts the immune system
Mango is a good source for boosting immunity, and provides 10% of your daily vitamin A needs, Vitamin A is necessary to fight infections, and the vitamin C in it helps produce more disease-fighting white blood cells. It also helps improve your skin more effectively. Mango also has vitamins K and B, which support the immune system in fighting diseases.
Third benefit: Strengthens heart health
Mango gives the body nutrients that help strengthen the heart muscle, like magnesium and potassium, which help improve blood vessel health and relaxation, It also keeps blood pressure low, and some elements proven by experiments protect the body from oxidative stress. Plus, it lowers the bad cholesterol in the body and also cuts down triglycerides.
Fourth benefit: Helps boost digestive system health
Mango contributes to healthy digestion, thanks to digestive enzymes that help the body break down food easily and absorb it faster. It also helps turn carbs into sugars like glucose and maltose. It has a lot of water and fiber, and reduces digestive issues like constipation and diarrhea.
Fifth benefit: Supports eye health
There are two nutrients: lutein and zeaxanthin, These build up in the eye’s retina and help your brain read what you see fasterIt also helps absorb extra light hitting the eye, plus it has vitamin A which supports eye health. Lack of vitamin A can cause dry eyes or night blindness.
Benefit six: It improves skin and hair health.
Mangoes are rich in vitamin C, and if you follow most nutritionists, you’ll see they always recommend, taking vitamin C because it renews skin cells and boosts collagen production.This makes skin glow, fights sagging and aging signs. Also, vitamin A protects from sun damage, antioxidants reduce oxidative stress which lowers wrinkles and fine lines. Mangoes also help strengthen hair and prevent hair loss.
Benefit seven: They reduce the risk of many types of cancer.
Mangoes contain a lot of polyphenols, linked to oxidative stress and cancer protection. Studies show this compound helped control cancer cells in many cases, including blood, colon, and lung cancer.
Benefit eight: You can add them to your diet.
Mango should be part of your diet, and you can add it in many ways like putting it in juices and smoothies, or cutting it up and adding it to salads. One feature of Fitness Garage trainers is they don't forbid any kind of fruit, which lets you enjoy eating all fruits in a healthy way. If you want to know about the follow-up program, you can message us via the Facebook page.
