Evidence-Based Health Benefits of Mango Discovered by GHA
On realizing the numerous benefits of mango, your love for this fruit will increase manifold. It not only tastes good but has many health benefits. Here we give you 15 top healthy reasons why you should eat mangoes during summer. Eating mango is a great way to improve your skin from the inside out. Mangoes are rich in vitamin C, which plays a significant role in skin health and may even help reduce the signs of ageing. Here are plenty of other foods that are good for your glow.
May Reduce The Risk Of Heart Disease: Including mangoes in a balanced diet could help reduce body fat and control blood sugar levels. This fruit offers potassium and magnesium that may reduce the risk of heart disease. A study conducted by the RWTH Aachen University found that intake of magnesium may improve heart health. Potassium acts as a vasodilator. It may help reduce stress on the blood vessels and promote cardiac function. Mangoes are a rich source of beta-carotene. Carotenoids may reduce heart disease risk by preventing the oxidation of cholesterol in the arteries.
May Improve Digestive Health: Mangoes contain digestive enzymes like amylases. These break down complex carbohydrates into simple sugars. This may help improve the digestive process, though more research is warranted in this aspect. A study conducted by Texas A&M University found that the polyphenols in mangoes may relieve the symptoms of constipation.
May Reduce Cancer Risk: The pulp of the mango fruit contains carotenoids, ascorbic acid, terpenoids, and polyphenols that are said to possess anti-cancer properties. Mangoes are also found to contain unique antioxidants that are absent in other fruits and vegetables. A study conducted by Texas University found that the polyphenols in mangoes have anti-carcinogenic effects that may help decrease oxidative stress. The anticancer properties of mango are also attributed to mangiferin, a compound primarily found in the fruit. Another mice study conducted in 2015 found that mango polyphenols may suppress breast cancer. Mangiferin has also been found to inhibit the growth of colon and liver cancer cells.
Helps in regulating diabetes: Eating mango leaves are great to regulate diabetes. So, people suffering from diabetes should boil 5-6 mango leaves in a vessel. Soak it overnight and drink the filtered decoction early in the morning. Also, mango has a low glycemic index, eating mango in moderation will not increase your blood sugar level.
Helps in digestion: Mangoes could help facilitate healthy digestion. According to the book, 'Healing Foods' by DK Publishing, mangoes contain enzymes that aid the breakdown and digestion of protein, and also fibre, which keeps the digestive tract working efficiently. Dietary fibre helps in lowering the risk of heart disease, type 2 diabetes. Green mangoes have more pectin fibre than ripe mangoes.
Promotes Healthy Gut: According to the book 'Healing Foods', mango flesh contains prebiotic dietary fibre, which helps feed good bacteria in the gut. Healthy gut is detrimental to a healthy state. Leaky gut, apart from poor digestion results in skin conditions like IBS, asthma, slow metabolism and other health issues.
Promotes eye health: Including mangoes in the diet may also help promote your eye health. Mangoes are rich in beta-carotene that helps in the production of Vitamin A. The powerful antioxidant helps improve vision, boosts overall eye health and even prevents age-related macular degeneration or loss of vision.
Clears the Skin: Mangoes are filled with skin-friendly vitamin C and Vitamin A, both of which are crucial for healthy skin and skin repair. Mangoes, eaten in moderation are also known to exfoliate and eliminate dead pores. According to Macrobiotic nutritionist and Health Practitioner Shilpa Arora ND, "Mangoes are loaded with skin healing nutrients; for example, the fibre in mangoes cleanses your gut that is overloaded with toxic substances."
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.
Regulates Cholesterol: Mango is filled with fibres, pectin, and high levels of vitamin C that effectively help in lowering the serum cholesterol levels. Also, another known fact is that mangoes are rich in potassium, which happens to be the primary component that helps to control the heart rate and blood pressure.
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