The Mango tree has the scientific name Mangifera Indica L, belongs to the Anacardiacae family, the English name is Mango. It is one of the most popular fruits with a characteristic and attractive aroma, high nutritional content, good for health.
Mango is nutritious and brings many health benefits. It is called "the king of fruits" not only because of its attractive sweetness but also because of the amount of vitamins, minerals and antioxidants. Mango has a lot of fiber, so you only need to eat at least one fruit a day to prevent constipation, hemorrhoids or colon spasms and many other health benefits.
Every 100g of mango contains about 60 kcal. The health benefits all come from the nutritional value of mango. Mango contains very little saturated fat, cholesterol and sodium. It is also a great source of 1.6g of daily fiber (per 100g), along with many vitamins B5, vitamin A and vitamin C. Mangoes are also rich in minerals such as potassium, magnesium and copper.
In addition, this fruit also provides a lot of quercetin, beta-carotene and astragalin. These substances have strong antioxidant properties and neutralize free radicals in the body. Diseases such as heart disease, premature aging, cancer or degenerative diseases are caused by these free radicals that damage cells.
Nutritional and health benefits of Mangoes
1. Control blood pressure and minerals in the body
Mangoes contain many vitamins that are beneficial for health. Mangoes are rich in potassium (4% in 156mg) and magnesium (2% in 9mg), so they can be a natural remedy for high blood pressure.
In addition, mangoes are rich in minerals such as selenium, calcium, iron, phosphorus, etc. At the same time, mangoes provide many vitamins such as riboflavin, vitamin B6, vitamin A, vitamin C, vitamin E, vitamin K, niacin, folate, thiamine and panthothetic acid.
The nutrients in mangoes help you avoid diseases caused by vitamin and mineral deficiencies. Vitamin E in mangoes also activates sex hormones and helps your sex life to be more sublime.
2. Strengthen the immune system:
The amount of vitamin C and vitamin A in mangoes plus 25 different types of carotenoids keep your immune system healthy.
3. Prevent and inhibit cancer
The nutritional value of mangoes brings benefits in preventing cancer cells. Mangoes contain a lot of soluble fiber called pectin, which plays a role in reducing cholesterol levels in the blood. Pectin in mangoes can also prevent prostate cancer. Pectin and carotenoids have the ability to neutralize gelatin 3, a protein that can cause cancer, so mangoes can help reduce the risk of digestive system, colon, and breast cancer
4. Helps gain weight
Eating mangoes is one of the easy ways to gain weight. In 150g of mango, there are about 86 calories that the body can easily absorb. Mangoes also contain a lot of starch that can be converted into sugar and help you gain weight.
For those who have tried many ways to gain weight but have not succeeded. Add mangoes to your weight gain diet. Mango milk shakes will help you gain weight quickly because they are supplemented with fat and rich protein from milk.
5. Support the digestive system
Mangoes contain a group of digestive enzymes called amylases. These digestive enzymes will break down large food molecules so that your body can easily absorb them. Amylase in mangoes breaks down complex carbs into sugars, such as glucose and maltose. The biological compounds in mangoes such as esters, terpenes and aldehydes also help to improve your appetite and improve the function of the digestive system. In addition, the nutritional composition of mangoes contains a lot of water and fiber. Thanks to that, this fruit can help improve digestive problems such as constipation and diarrhea.
6. Treat anemia and help pregnant mothers stay healthy
The nutritional composition of mangoes is rich in iron. This is an extremely necessary mineral for patients with anemia. Eating mangoes regularly and moderately will help increase the number of blood cells in the body. For pregnant women, this iron is an essential mineral
7. Treat acne and beautify the skin
Eating mangoes not only makes your skin brighter and healthier, but also makes your skin whiter. You can beautify extremely easily by adding this fruit to your daily meals. Mangoes are very effective in treating acne by opening clogged pores. When the pores are no longer clogged, acne will also disappear. In addition to eating, you just need to apply the mango flesh on your face for about 10 minutes and then wash it off.
8. Slows down the signs of aging
Vitamin A is an abundant nutrient in mangoes. This vitamin has the effect of slowing down the aging process. Vitamin A is abundant in mangoes, promoting the production of collagen in the body. Collagen helps protect blood vessels and connective tissues in the body. Therefore, people call mangoes an anti-aging food.
9. Boosts brain health
The health benefits of mangoes also come from the abundant vitamin B6 content. Vitamin B6 in mangoes is extremely important for maintaining and improving brain function. These vitamins help integrate important neurotransmitters that control mood.
10. Increase the body's immunity
Mangoes contain a lot of beta-carotene. This substance helps improve the body's immune system and helps fight bacteria and toxins. If there is an excess of beta-carotene, the nutritional value of mangoes will be converted to vitamin A in the body. Vitamin A is also an antioxidant that helps protect your body from free radicals that are harmful to the body's internal organs.
11. Support the prevention and treatment of diabetes
Mangoes have the effect of normalizing insulin levels in the blood, thereby regulating blood sugar. However, because mangoes have a high sugar content, each 165g of mango contains up to 22 grams of sugar. Therefore, people with high blood sugar should eat mangoes in moderation.
12. Helps cool down:
Drinking a glass of green mango juice with filtered water and sugar will help cool the body and prevent the harmful effects of heat.
But note when eating mango
People with severe diabetes should not eat too much mango, only a small amount and need to follow the doctor's instructions.
Eating a large amount of mango can increase blood sugar. The reason is because this fruit is mainly carbohydrates and natural sugars. In theory, natural sugars from fibrous fruits will increase blood sugar more slowly.
Eating a lot of mango causes stomach problems
Consuming too much mango can cause some digestive problems such as: bloating, reflux, nausea, vomiting, diarrhea, ... The reason is because mangoes contain a lot of carbohydrates that can ferment.
People with allergies
Mango peel contains a compound called urushiol. This substance is also found in poison ivy. Urushiol is the cause of itchy red rashes after touching poison ivy. Therefore, mango peel should not be eaten.
People with kidney disease
Eating a lot of mango is not good for the kidneys, so people with acute and chronic nephritis should not eat it.
People with skin diseases
The high sugar content in ripe mangoes will make skin diseases worse. In addition, people with itchy rashes, ulcers, and pus should also limit eating mangoes.
Overweight people
Eating too much mango is not good for your health. Especially for those who are on a diet such as overweight, obese, diabetic, etc. Each person should only eat 200 - 250g of mango per day, which is the best way to provide enough vitamins, fiber and minerals for the body.
References:
https://vov.vn/dinh-duong-mon-ngon/nhung-gia-tri-dinh-duong-vuot-troi-cua-xoai-424433.vov
https://medlatec.vn/tin-tuc/10-loi-ich-cua-xoai-it-nguoi-biet
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