You may have heard nutritionists say that we need to “eat a rainbow of color” every time we sit down at a meal. The best way to get color into our meals is by incorporating fruits and vegetables. Think of a color in the rainbow color scheme, and you can find a fruit or vegetable to match. Mangoes are a great example. The fleshy part of this fruit is a deep yellow, while the skin is a myriad of reds, oranges, and greens. Along with being such a colorful fruit, the mango provides many benefits to your health. The health benefits of mangoes range from aiding in digestion to reducing the risk of kidney stones.
Mangoes are a great low calorie fruit. One mango contains roughly 135 calories, which provides a lot of food for the size of the fruit. Mangoes are packed full of vitamins and minerals. One quarter of the recommended daily allowance of Vitamin C is found in a small mango. Good amounts of Vitamins A, E, and K are also present. Not to mention beta carotene, magnesium, phosphorus, and potassium. Potassium is a wonderful nutrient for a person’s health. It not only reduces the risk of high blood pressure, it also is great to consume for aching muscles or muscle knots. High amounts of iron are found in this amazing fruit. Iron is especially important for women during their menstrual cycles and during pregnancy. This is a great fruit to consume if you suffer from anemia (iron deficiency).
Mangoes are an excellent source of fiber. Fiber helps to improve your digestive system by flushing out waste. Fiber helps food move more easily through the digestive tract. A soluble type of fiber called pectin is found in mangoes, which helps to lower cholesterol. That’s just the beginning of what pectin can do. This type of fiber has been discovered to release fragments that bind to a protein called galectin 3 and inhibits it from spreading. The galectin 3 protein is found in all stages of cancer. Stopping this protein in its tracks can lower the risk of getting cancer.
Due to the mango having a great amount of beta carotene, this fruit provides anti-oxidants that eliminate free radicals from the body. Free radicals can cause cell damage and can lead to premature aging, cancer, heart disease, and degenerative diseases. Another benefit that mangoes can provide the skin is the potential to get rid of acne. Applying slices of the fruit to your skin can help to unclog pores. Clogged pores is a large part of what causes acne.
Helps With Inflammation
Anti-inflammatory properties are also found in mangoes. These properties make mangoes a great fruit for people suffering from arthritis, as it can help to reduce the pain of joints. The anti-inflammatory properties can also ease the symptoms of asthma and other respiratory ailments.
Mangoes provide benefits to people who deal with the following issues:
- Bacterial infections
- Hair loss
- Eye disorders
- Liver disorders
- Heat stroke
- Piles or hemorrhoids
- Menstrual disorders
- Morning sickness
Mangoes are able to treat some of the following ailments in Chinese Medicine:
- Bleeding gums
- Weak digestion
- Sea sickness
The mango fruit definitely deserves the title of being one of the many super foods. The health benefits of mangoes are vast and cover a wide range of issues. Mangoes can be incorporated into the diet very easily. They can either be eaten whole or added into smoothies to boost your intake of nutrients. With all of these benefits, mangoes should be one of those foods to add to your regular diet.
Photo by TeeJe