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Mangoes are sweet, creamy fruits that have a range of possible health benefits. They are highly popular around the world. The mango is a member of the drupe family. This is a type of plant food with a fleshy outer section that surrounds a shell, or pit.
This pit contains a seed. Olives, dates, and coconuts are also part of this family. There are many different kinds of mango. They vary in color, shape, flavor, and seed size. Although mango skin can be green, red, yellow, or orange, its inner flesh is mostly golden yellow. This feature is part of a collection of articles on the health benefits of popular foods. In this article, we explore the many benefits of mangoes, explain their nutritional breakdown, and provide a few healthful recipe ideas.
Consuming mangoes can help protect and strengthen the body in several ways. The sections below discuss these benefits in more detail. Mangoes contain an antioxidant called zeaxanthin. A review suggests that zeaxanthin may play a protective role in eye health and could prevent damage from macular degeneration. This is an eye condition that gets worse with age. The review cites the anti-inflammatory properties of zeaxanthin as a possible cause of this protective mechanism. A study from Japan found that carotenoid-containing fruits and vegetables such as mangoes may reduce the risk of colon cancer.
Also, the Skin Cancer Foundation suggest that a diet high in beta-carotene content can help protect against skin cancer.
Orange fruits and vegetables, such as mangoes, contain beta-carotene. They also suggest that it can boost the action of the immune system against disease. A mouse study into mango leaves found that some plant compounds had a powerful effect on risk factors for diabetes. These included lower body weightreduced blood sugar levels, and lower levels of fats in the blood. This study does not clarify whether or not mango flesh provides the same benefits. However, one study found that eating freeze-dried mangoes reduced blood sugar levels in people with obesity. The fiber, potassiumand vitamin content in mangoes all help keep the arteries working and reduce the risk of heart disease.
Increasing potassium and decreasing sodium in the diet are among the most important dietary changes a person can make to reduce their risk of high blood pressure. Mangoes also support hair health, as they provide a good amount of vitamin A. This nutrient helps the skin provide an oily substance called sebum, which moisturizes the hair.
Vitamin A is also necessary for the growth of all bodily tissuesincluding skin and hair. One cup of sliced mango provides Consuming enough vitamin C supports the development and maintenance of collagen. This provides structure to the skin and hair. One gram g cup of sliced, raw mango provides :. Mangoes are a good source of vitamins and minerals. They can contribute heavily to the daily requirement for several nutrients, including :.
Mangoes also contribute coppercalciumand iron to the diet, as well as the antioxidants zeaxanthin and beta-carotene. It is best not to judge the ripeness of a mango by its color. People should look for fresh mangoes that yield slightly to the touch when they are ripe. Mangoes should not have black freckles on the skin. They will continue to ripen at room temperature.
When they reach the ideal ripeness, it is best to store them in a plastic bag in the refrigerator for no longer than 2—3 days. Mangoes taste best when slightly chilled, if not eaten straight from the tree. One of the best ways to enjoy a fresh mango is by dicing it and eating it without any extra ingredients. Alternatively, people can try the following recipe for black bean burgers with chipotle mango guacamole. It provides a combination of plant-based proteins and complex carbs with an additional antioxidant boost. People with an allergy to latex may have a cross-reaction to mangoes.
People should try to adopt a well-rounded, varied diet. This provides access to a broad range of nutrients, rather than focusing on the benefits of one particular fruit or vegetable. Bananas may help lower blood pressure and reduce the risk of developing cancer.
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They argue that international trade contributes to the increased incidence of diet-related…. What to know about mangoes. Medically reviewed by Natalie Butler, R. Benefits Nutrition Recipes Risks Summary Mangoes are sweet, creamy fruits that have a range of possible health benefits. Share on Pinterest The zeaxanthin in mangoes may prevent age-related macular degeneration. Latest news Hypertension linked to 2. Exercise lowers inflammation with the help of gut microbes and endocannabinoids.
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What to know about mangoes