Let's talk about the benefits of mango | The Daily Star
12:00 AM, July 24, 2018 / LAST MODIFIED: 05:35 AM, July 24, 2018

A Note on Nutrition

Let's talk about the benefits of mango

The mango originated in Southeast Asia where it has been grown for over 4,000 years. The English word "mango" originated from the Portuguese word "manga". Over the years, mango groves have spread to other parts of the tropical and sub-tropical world, where the climate is ideal for mangoes to grow. It is a seasonal fruit and is mainly available during the hot summer season. The scientific name for mango is 'Mangifera indica'. There are many cultures around the world that use the fruit and leaves for rituals and decorations. This tasty fruit has tons of health benefits, and there are many of them that we are not even aware of. Here are just a few of them.



One small mango provides a quarter of your recommended daily allowance for vitamin C, nearly two thirds of your daily quota for vitamin A, good amounts of vitamin E and fibre. They also contain vitamin K, phosphorus and magnesium. Mangoes are particularly rich in potassium which can help reduce the risk of high blood pressure. Mangoes are high in fibre, but low in calories (approx. 110 per average sized mango), fat (only 1 gram) and sodium. For those of us who are physically active, eating mangoes is a great way to replenish that lost potassium.



Mangoes are very beneficial for people suffering from acidity because its enzymes help to relieve indigestion problems. The Bio-active elements present in mango aid digestion. The enzymes of the mango clean the bowel and are an ideal antidote for all toxic effects inside the body. They also provide sufficient resistance to fight any germs and afflictions.



High level of soluble dietary fibre, Pectin and vitamin C present in mangoes helps to lower serum cholesterol levels, specifically Low-Density Lipoprotein (LDL) Cholesterol.



Mangoes are useful for children who have difficulty concentrating in studies as it contains glutamine acid, which boosts memory and keeps cells active. Mangoes also contain a lot of tryptophan and the precursor of the "happiness-hormone" serotonin.



It's a known fact that Mango is rich in Iron. People who suffer from anaemia can regularly take mango along with their dinner. The vitamin C in the mango enhances the absorption of iron from food and vegetables, preventing anaemia in vegetarians.



Mangoes are an excellent natural source for pro-vitamin A, which plays an important role in the development of the placenta and the fetus. It influences growth, metabolism of skin, mucus membranes, teeth, and retina.



Low in calories and high in dietary fibre, mangoes are packed with vitamins, antioxidants and minerals. Recent studies suggest they are also effective against cancer. The phenols in mangoes have healing and cancer-preventing capacities. Mangoes are one of the best sources of powerful antioxidants that neutralise free radicals. Free radicals can damage cells and lead to heart disease, cancer, premature aging and degenerative diseases. There is a strong link between eating lots of fibre and a lower risk of cancers of the gastrointestinal tract.



Having mangoes regularly makes the complexion fair and the skin soft and shining. Mangoes also help in clearing clogged pores that causes acne.



Because of its content in vitamin C and calcium, the mango tightens the capillary vessels and prevents bleedings of inner parts.



Mangoes are considered a 'high volume' food, meaning we get a lot of food for a relatively small amount of calories – one mango contains around 135 calories. However, they are quite high in natural sugar with one mango containing around 30g.



Mangoes eliminate all kinds of bronchial congestion and gives relief from coughs.



Generally, women after menopause become weak, and they should take mangoes and other fruits rich in iron. A pregnant woman should eat at least one mango a day - the calcium and magnesium of the mango relaxes the muscles, relieves stress and prevents abortion.

The average content of one mango (250g) is 1.5g protein, 1g fat, 30g carbohydrates, 3g carotenes (one mango supplies more than the daily need of this precursor of vitamin A), 110g vitamin B1, 125g vitamin B2, 2mg vitamin B3 , 90mg vitamin C, 30mg calcium , 45mg magnesium , 1mg iron, 295g zinc, and 0.5g potassium .

So you can now understand that the mango is the perfect fruit! Truly worthy of the title of 'the king of fruits.'


Photo: LS Archive/Sazzad Ibne Sayed

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