What are the benefits of mango and who can it harm?

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Lifehacker has collected nine reasons to eat this fruit as often as possible.

In India and Southeast Asia, where mango has been known for over 4,000 years, the fruit was called the king of fruits. And this is not an exaggeration.

100 g of yellow juicy pulp contains Mango, Raw, only 60 kilocalories, which makes mango an ideal dessert for those planning to lose weight. And about two dozen vital vitamins and minerals that can quite significantly affect the condition of the skin, hair, eyes, immunity and other organs and systems. For the better, naturally, the side.

What are the benefits of mango

Here are some scientifically proven reasons for Mango: Nutrition, Health Benefits and How to Eat It to eat this sweet fruit more often.

Please note: since mango is not a medicine, its dosage is out of the question. No doctor will tell you exactly how much and what kind of fruit you need to consume in order to be guaranteed to improve your health. In general, one medium fruit per day is sufficient to benefit.

1. It will be easier for you to lose weight

It's not just about the minimum amount of calories. The fruit is rich in fiber with an average of 1.6 g per 100 gram serving. This means that, despite the low calorie content, mango is very satisfying.

Try adding it to dinner as a dessert or replacing dinner with it. This snack will help you stay full longer and not reach for a packet of chips or another cutlet.

There is one more secret. At least one study of Mango polyphenols (Mangifera Indica L.) and their microbial metabolites suppress adipogenesis and fat accumulation by mediating AMPK signaling pathways in 3T3L-1 adipocytes has shown that phytochemicals found in mango pulp promote cell breakdown in adipose tissue and suppress the accumulation of fat. Scientists suggest that the inclusion of this fruit in the diet may be a good prevention of obesity.

2. Your immunity will work normally

Mango is one of the most generous sources of vitamin C. 200–250 g of pulp is enough to get the Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium and Carotenoids of ascorbic acid. This is extremely important for the immune system, since the substance stimulates the production of white blood cells - white blood cells that are the first to rush to protect the body from viruses, bacteria, toxins and other harmful invasions.

3. Perhaps you will become more cheerful

The same vitamin C improves Iron bioavailability and dietary reference values the absorption of iron from food. If we do not get enough of this mineral from food, it is more difficult for the body to produce hemoglobin - a blood protein that transports oxygen from the lungs to all organs and tissues. The fact that hemoglobin is not enough is signaled by the following symptoms:

• fast fatiguability;
• constant fatigue;
• dizziness;
• pallor;
• dark circles under the eyes;
• cold hands and feet.

If this sounds familiar to you, try eating mangoes for dessert. The sweet fruit will help compensate for iron deficiency.

4. The risk of chronic diseases will decrease, and youth will last

All the same vitamin C is also a powerful antioxidant.

This is the name of substances that protect cells from damage by free radicals. The more free radicals in the body, the stronger the so-called oxidative stress. His doctors associate Chronic inflammation and oxidative stress as a major cause of age-related diseases and cancer with the occurrence of many chronic diseases - from diabetes and cardiovascular disorders to autoimmune, oncological processes and dementia. Among other things, oxidative stress causes accelerated external aging - wrinkles, age spots appear on the skin more easily and faster, it sags.

In mango, the effect of vitamin C is supplemented by Major Mango Polyphenols and Their Potential Significance to Human Health and other antioxidants - plant polyphenols, including mangiferin, catechins, anthocyanins, quercetin, kaempferol, rhamnetin, benzoic acid and more. Thanks to this, the fruit is able to stop aging and the development of chronic diseases.

5. Heart condition will improve

Mangoes contain nutrients for a healthy cardiovascular system. For example, Magnesium basics and potassium from The heart and potassium: a banana republic (they help maintain a healthy heart rate and normalize blood pressure).

Or the already named mangiferin. Studies on Protective effect of mangiferin on myocardial ischemia ‑ reperfusion injury in streptozotocin ‑ induced diabetic rats: role of AGE ‑ RAGE / MAPK pathways, Mangiferin protects rat myocardial tissue against cyclophosphamide induced cardiotoxicity in animals show that this antioxidant is able to protect heart cells from cardiotoxicity and inflammation. Experiments on humans have not yet been carried out, but scientists call the existing data promising.

6. Digestion problems will decrease

Due to its high fiber content, mango helps relieve constipation and diarrhea. One four-week study of Polyphenol-rich Mango (Mangifera indica L.) Ameliorate Functional Constipation Symptoms in Humans beyond Equivalent Amount of Fiber in adults with chronic constipation showed that daily consumption of the fetus was more effective in relieving the condition than a supplement containing the same amount of soluble foods. fibers.

In addition, there is Mango starch degradation in mango. II. The binding of alpha-amylase and beta-amylase to the starch granule are digestive enzymes that improve the breakdown of food. As a result, the food is absorbed better.

7. You will protect your eyesight

Fruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eyes affect the condition of the retina and protect it from damage caused by excess light.

8. The condition of the skin and hair will improve

Vitamin C also enhances the production of collagen, a protein that helps skin and hair maintain its firmness and elasticity.

In addition, mango is a good source of vitamin A: it promotes endogenous retinoids in the hair follicle and sebaceous gland hair growth.

9. The risk of certain types of cancer may decrease

The plant antioxidants mentioned above - polyphenols - are responsible for this.

Test-tube and animal studies show that anticarcinogenic effects of polyphenolics from mango (Mangifera indica) varieties can inhibit and even reverse the development of cells in various cancers - in particular colon, lung, prostate Induction of apoptosis by lupeol and mango extract in mouse prostate and LNCaP cells, breast Mango polyphenolics suppressed tumor growth in breast cancer xenografts in mice: role of the PI3K / AKT pathway and associated microRNAs and blood.

Naturally, in case of cancer, no mango can replace full-fledged professional therapy. But the fruit is still capable of supporting the body in the fight for health.

How and to whom can a mango harm?

In the vast majority of cases, the fruit is safe. There are only two points to consider.

1. Make sure you are not allergic to it

For some people, substances in mangoes (especially in the peel) can be allergens.

Most often, the reaction to them is Delayed allergic reaction after eating mangoes? in the form of contact dermatitis affecting the area around the mouth: lips and skin become inflamed, cracked, painful and itchy. But in some cases, Hypersensitivity manifestations to the fruit mango can even lead to anaphylactic shock.

In general, if you have ever had any allergic reaction to a mango, even in the form of a slight burning sensation on the lips, the fruit, for all its usefulness, should be discarded.

2. Don't eat too much

One medium fruit a day is more than enough to squeeze out all the benefits you need. More is already bad. In the sweet pulp of mango, there are enough natural sugars Mango, Raw, which, in excess, can cause health problems - for example, an increase in blood sugar levels (this is especially dangerous for diabetics) or weight gain.