Mango is a delicious and juicy fruit cultivated that belongs to the Mangifera genus and is native to South Asia. It is cultivated in the tropical and subtropical regions of the world. In some South Asian countries like India, Pakistan, and Srilanka, mango is known as the “King of fruits”. Magno provides several health and beauty benefits as they contain essential nutrients like vitamins, minerals, antioxidants, phytonutrients, polyphenols, and dietary fibers, etc.
Health Benefits of Mango
Nutrition Chat of Mango
Mangoes are rich in many essential nutrients, vitamins, minerals, etc and these compounds are responsible for all the health & beauty benefits of mango, and also for the risks and side effects associated with mango. Take a look at the below-mentioned table to know about what nutrients are present in mangoes and in what quantity.
Health Benefits of Mango
Some major health benefits of mangoes are as follows.
(1) Maintains Ocular Health
Mango helps in maintaining our ocular health because of its rich nutritious profile.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in mango protects our eyes from free radical damage and thus minimizes the risk of age-related macular degeneration, cataract, and glaucoma, etc.
Vitamin A is an essential nutrient for the eyes as it improves vision, prevents eye dryness, and minimizes the risk of night-blindness.
(2) Reduces Risk of Several Cancer(s)
Mango contains antioxidants like vitamin C, vitamin A, and vitamin E as well as other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids that protect our cells and tissues from free radical damage and minimizes the risk of several cancers like colon cancer, abdominal cancer, lung cancer, pancreatic cancer, stomach cancer, leukemia, breast cancer, and prostate cancer, etc.
Free radicals are the unstabilized ions that stabilize by stealing electrons from the neighboring molecules, and doing so causes oxidative damage to them.
(3) Helps In Cholesterol Management
Dietary fibers in mango reduce LDL cholesterol in the body and minimize the risk of atherosclerosis.
Atherosclerosis is a condition that leads to hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits in the arterial walls and is a leading cause of several cardiovascular problems like heart attack, heart stroke, and coronary artery disease.
(4) Maintain Alkaline Balance
Malic acid, tartaric acid, and citric acid in mango aids in maintaining alkaline balance in the body.
(5) Boost Our Immunity
The immune system is the defense mechanism of our body that aids in the prevention and treatment of various microbial infections, diseases, and as well as injuries, and wounds.
Antioxidants like vitamin C, vitamin A, vitamin E, and other relevant compounds like phytonutrients, polyphenols, carotenoids, and flavonoids, etc in mango strengthens our immune system as they protect our immune cells or the white blood cells from free radical damage.
Vitamin C enhances the production of white blood cells, and further strengthens our immunity.
With stronger immunity, our risk of getting a cough, cold, fever, and flu diminishes significantly.
The antimicrobial properties of mango reduce the risk of various bacterial, viral, and fungal infections.
Other nutrients like zinc, potassium, magnesium, iron, and folate, etc in mango also contribute to better immune health.
(6) Reduces Risk of Miscarriage
Deficiency of folic acid or folate during pregnancy can increase the risk of miscarriage by about 50 percent.
The folic acid present in mango helps in minimizing this risk.
(7) Promotes Sexual Health
Mangoes are very effective in making the sexual life of a person better because of the presence of vitamin E (which helps in increasing & improving sexual drive) in them.
Mangoes help in maintaining sexual health because of their aphrodisiac properties.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in mangoes protect sperm cells and egg cells from free radical damage.
Iron and potassium in mangoes improve blood flow and aids in maintaining an erection.
Vitamin E in mango improves sexual drive.
(8) Regulates Blood Sugar
With a low glycemic index of 51, mango slows down the rate at which sugar is released into the bloodstream, prevents a sudden spike in blood sugar level, and thus helps in managing diabetes.
The dietary fibers in the mango slow down the rate at which sugar gets absorbed by the bloodstream and helps in controlling blood sugar levels.
Consume mangoes moderately as overeating them may drop the blood sugar to an abnormally low level giving rise to symptoms like shakiness, dizziness, excessive sweating, excessive hunger, fast heartbeat, confusion, and irritability or moodiness.
If you are on diabetic medication, consult your doctor before adding mango to your diet to avoid the risk of food-drug intolerance.
(9) Reduces Risk of Hypertension
Potassium, a natural vasodilator in mangoes relaxes our blood vessels, improves blood circulation, and thus provides relief from high blood pressure or hypertension.
Hypertension is a silent killer that affects millions of people around the world and gives rise to various health problems like severe headaches, nose bleed, chest pain, fatigue, irregular heartbeat, difficulty in breathing, vision problems, and blood in urine, etc.
Zinc and magnesium in mango also aid in regulating high blood pressure.
Consume mango in moderation as over-intake of potassium may lower the blood pressure to an abnormally low level giving rise to symptoms such as dizziness, fainting, nausea, dehydration, lack of concentration, blurred vision, and pale skin, etc.
If you are already on blood pressure medication, then consume mango after having a word with your doctor to avoid the risk of food-drug intolerance.
(10) Promotes Cardiovascular Health
Mango improves our cardiovascular health.
Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols, etc in mango protect our cardiovascular system from free radical damage and improves its efficiency.
Dietary fibers in mango reduce LDL cholesterol and thus minimizes the risk of atherosclerosis which is a leading cause of several cardiovascular problems.
It also contains potassium that relaxes our blood vessels and controls hypertension or high blood pressure which is a major cause of several cardiovascular and other health problems.
Other nutrients like zinc, iron, magnesium, manganese, and copper, etc in mango also contribute to our cardiovascular health.
(11) Promotes Digestive Health
Mango is beneficial for our digestive health.
Antioxidants like vitamin C, vitamin A and antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in mango protect our digestive system from free radical damage and minimizes the risk of colon cancer, abdominal cancer, pancreatic cancer, intestinal cancer, and stomach cancer, etc.
The laxative properties of dietary fibers in mango improves bowel movement, aids in stool elimination, and thus relieve constipation and other gastrointestinal issues like abdominal pain, irritable bowel syndrome, gas, bloating and flatulence, etc.
Other nutrients like zinc, iron, magnesium, and folate, etc also improves our digestive health.
(12) Prevents Heat Stroke
Mango is widely popular during summer as it can provide quick relief from heatstroke.
Blend a few chopped mango slices ( without peel and kernel), one cup of low-fat milk, and one tablespoon of honey. Add some ice cubes, and enjoy this nutritious and delicious drink to get instant relief from heatstroke.
(13) Improves Neurological Health
Mangoes aids in maintaining our neurological health because of their rich nutritious profile.
Antioxidants like vitamin C, vitamin E, and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in the mango protects our brain cells or the neurons from free radical damage, and thus minimizes the risk of various neurodegenerative diseases like Parkinson’s disease, Alzheimer’s disease, amnesia, and dementia, etc.
Glutamine acid in mango enhances brain functioning as it boosts neurotransmitters like Glutamic acid and Gammaaminobutyaric acid.
Other nutrients like iron, potassium, zinc, iron, and magnesium, etc in the mango also contribute to neurological health as they provide several cognitive benefits like a sharper memory, better focus, improved concentration, and reduced mental confusion, etc.
(14) Aid In Preventing Iron-Induced Anemia
Iron, a vital mineral present in the mango increases the production of red blood cells that carries oxygenated blood to cells and tissues and provides nourishment to them and minimizes the risk of iron-induced anemia.
Iron-induced anemia is a blood disorder mainly caused by the deficiency of iron in the body. It gives rise to symptoms like fatigue, weakness, pale skin, irregular heartbeat, shortness of breath, dizziness, chest pain, and cold hands or feet, etc.
This minimizes the risk of anemia.
Vitamin C in the mango enhances iron absorption in the body and is beneficial against anemia.
(15) Beneficial During Pregnancy
Essential nutrients like vitamins, minerals, and antioxidants, etc make mango beneficial during pregnancy.
Vitamin C and other antioxidantal compounds like phytonutrients and polyphenols etc in mango protect the uterus and the fetus developing in the womb from free radical damage.
Folate or folic acid in it promotes the brain development of the fetus and minimizes the risk of neural tube defects and spina bifida. It also reduces the risk of miscarriage.
This delicious fruit regulates blood sugar and minimizes the risk of gestational diabetes.
Other nutrients like zinc, iron, potassium, magnesium, choline, and manganese, etc also play an important role in maintaining a healthy pregnancy.
Consult your doctor before adding mango to your diet to avoid food-drug intolerance and ensure the safety of both pregnant women and the fetus developing in them.
(16) Good For Kidneys
Mangoes improve the health of the kidneys, a vital organ that eliminates toxins as well as contributes to other functions like regulating blood pressure, maintaining fluid balance, production of red blood cells, strengthen bones, and control pH level in the body.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids in mangoes protect our kidneys from free radical damage and improve their efficiency.
Detoxifying compounds like dietary fibers and antioxidants like vitamin C in mangoes eliminate toxins, pollutants, and other unwanted substances from our system. To some extent, it reduces the burden of detoxification from the liver and kidneys, allowing them to focus on other functions performed by them.
The low oxalate level in mango minimizes the formation of kidney stones as it is usually the oxalate that binds with the calcium in the body to form calcium oxalate crystals (kidney stones).
(17) Aids In Weight Management
Because of its low calorific value, mangoes help in weight loss as consuming 100 grams of mango provide only 50 calories of energy which mean when consumed moderately, there is no need to worry about calorie overload.
Dietary fibers in mango provide stomach satiety, controls our urge to eat again and again, and thus controls overeating which is a prime cause of obesity.
The abundance of water (around 83 percent) in mango also contributes to weight management as it reduces calorie overload, controls overeating, improves digestion, and increases absorption of nutrients.
(18) Perfect Snack
Mango is a nutritious snack that can be eaten at any time of the day for its juicy taste and amazing benefits. It provides us energy and hydrates us because of the abundance of water ( around 83 percent) in it.
(19) As a stomach tonic
Mango leaves can be used to prepare a wonderful stomach tonic that improves digestion and keep digestive problems at bay.
For this, put 10-5 thoroughly washed mango leaves in a pot of warm water, and close the lid. Leave it overnight, filter it and drink it in the morning on an empty stomach
Beauty Benefits of Mango For Skin
Following are the major beauty benefits of mangoes for the skin.
(1) Provide Anti-Aging Benefits
Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in mango protects our skin cells from the free radical damage, and reduce various signs of premature aging like fine lines, wrinkles, age spots, dark spots, and skin blemishes, etc.
Free radicals are the unstabilized ions that stabilize by stealing electrons from the neighboring molecules, and in doing so they cause oxidative damage to them.
Vitamin C enhances the production of collagen, an amino acid that maintains skin elasticity and prevents wrinkles and saggy skin.
(2) Improve Skin Glow
Vitamin E and beta-carotene in mangoes rejuvenate our skin and aid in bringing out the natural glow of the skin.
Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids in mango protect the skin from free radical damage and keep various signs of premature aging at bay.
(3) For Treating Black Head
For treating blackheads, mix one teaspoon of mango pulp with half a teaspoon of milk or honey. Rub this mixture on your face in a circular motion for 10-15 minutes to get rid of blackheads and dead skin, and for improving skin radiance.
(4) Minimize Sun-Tanning
Mango peels are a wonderful de-tanning agent for the skin.
To reduce suntan, rub mango peels of a raw mango on the sun-tanned area for 3-5 minutes, and apply some milk cream on the affected area. After 15 minutes, wash off with cold water.
Repeat thrice a week to reduce tanning drastically.
(5) Protects from UV rays
Prolonged exposure to the sun’s harmful UV rays may damage the skin and give rise to wrinkles, leathery skin, liver spots, actinic keratosis, and solar elastosis.
Vitamin C and other antioxidantal compounds like phytonutrients, polyphenols, flavonoids, etc in the mango protect our skin from the sun’s harmful UV rays.
Topical application of raw mango helps in treating skin burn and suntan etc.
For this, add some milk on ripe mango peel and rub it on your face and other exposed part of the body. Let it dry for 10-15 minutes, and then wash off with cold water.
Regular use will protect from harmful UV rays and will also reduce suntan.
(6) May Help In Treating Acne And Pimples
Consuming Mangoes moderately helps in the prevention and treatment of skin problems like acne and pimples.
Acne is a common skin problem mainly caused by the accumulation of toxins, pollutants, dirt, impurities, and other unwanted substance within the skin pores, and affects millions of people around the world.
The dietary fibers in mango eliminate toxins, pollutants, and other impurities from our system.
When there are fewer toxins, they are less likely to accumulate in skin pores, and thus minimizes the risk of acne and pimples.
Dietary fibers also control the secretion of excess oil from skin glands and prevent acne from worsening.
However, when consumed in excess mango may increase blood sugar level and blood insulin level in the body. An increase in blood insulin causes an increase in the IGF-1 hormone in the body. This hormone has a direct effect on the oil glands of the skin as it increases sebum secretion ( oil from skin glands) and thus increases the risk of causing and worsening acne.
(7) Natural Skin Cleanser
Mango is an excellent skin cleanser that cleans our skin pores from deep within.
For skin cleansing, mix one teaspoon of white flour and mango pulp to form a paste.
Apply this paste on the skin, let it air dry for 10-15 minutes, and then wash off with water.
(8) As a face wash
To use mango for face wash, mix and grind one teaspoon mango pulp, one teaspoon powdered almonds, and one teaspoon milk to form a paste. Apply it on the face and let it dry for 10-15 minutes, and then wash off with water.
This face mask is suitable for all skin types, but if you still face any discomfort then discontinue the use.
(9) Wonderful Skin Exfoliator
Mango is a wonderful skin exfoliator that removes dead skin cells and brings out the natural glow of the skin.
Antioxidants and relevant compounds like phytonutrients and polyphenols protect the skin from free radical damage.
Other nutrients like zinc, iron, potassium, B vitamins, and magnesium in mango, etc nourish skin and improves skin radiance.
To exfoliate the skin, blend a quarter of peeled mango with two teaspoons of whole milk, powdered almonds, and crushed oats to form a paste. Apply this paste on your face and neck, and let it dry for 15-20 minutes. Wash off with lukewarm water to clear off dead skin cells.
Beauty Benefits of Mango For Hair
Following are the major beauty benefits of mango.
(1) For Hair Conditioning
Mango conditions our hair follicles and scalp because of its rich nutritious profile.
For hair conditioning, mix one tablespoon of yogurt and two egg yolks to mango pulp.
Apply this mixture to the hair, and leave it for 30 minutes. Wash off with water.
Regular use will make your hair soft and lustrous.
(2) Aids In Treating Dandruff
Mango helps in treating dandruff, a common scalp problem that affects millions of people around the world and is mainly caused by poor scalp health.
Antioxidants like vitamin C and other relevant compounds like phytonutrients, polyphenols, and flavonoids, etc in the mango protect our hair follicles and scalp from free radical damage and make them healthy.
Vitamins and minerals in the mango nourish our hair follicles and scalp and minimize the risk of scalp problems like dandruff etc.
(3) Helps With Hair Loss
Mango contains several essential nutrients like vitamins, minerals, antioxidants and phytonutrients, etc that nourish and strengthens our hair follicles.
With stronger hair follicles, the risk of hair loss diminishes automatically.
It also contains several antioxidants and antioxidantal compounds that protect our hair follicles from free radical damage.
Other nutrients like zinc, iron, potassium, B vitamins, and folate, etc also contribute to scalp health and minimizes the risk of hair fall.
Mango seed oil aids in treating hair loss and prevents premature greying of hair.
To make mango seed oil, remove the outer coating of mango seeds and place them in a jar of coconut, sesame, or mustard oil. Place the jar under sunlight for few days.
Using this concoction regularly prevents hair loss, premature greying of hair improves hair thickness and makes them strong and lustrous.
Facts About Mango
- Mango was first cultivated in India around 5000 years ago, and the word “Indica” in the botanical name “Mangifera Indica” means “of India”.
- The mango tree is the national tree of Bangladesh, and the national fruit of India, Pakistan, and the Philippines.
- Mango trees are long-lived, and some mango trees can bear fruit even at age of 300.
- With a crown radius of about 10 meters, a mango tree can grow up to 35-40 meters in height.
- Of the hundreds of varieties of mangoes, most ripe in summer but some give double crop.
- About forty percent of the world’s total mango supply is cultivated in India but most of it is consumed domestically, and international trade only accounts for about 1 percent of the production.
- As per legends, Gautam Buddha meditated under the shades of a mango tree.
- For centuries, people are using bark, skin, and dry leaves of mango for various home remedies.
- As per Hinduism, mango leaves are sacred and being used for auspicious events like marriage, worship, festivals, etc. in many parts of India.
This article provides general information about the topic and is not be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
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