11 Surprising Health Benefits of Mango

Who does not enjoy a good mango as a rich and nutritious dessert? This fruit has an exceptional flavor and is appreciated both in Eastern and Western countries.

With a large seed and a juicy but firm texture, there are different types of mangoes on the market that offer us different flavors, colors and shapes. Externally, the mangoes are usually green, red and yellow, but inside they share the same golden tone.

Fruit of the tree Mangifera indica, from the same botanical family as the cashew and pistachio, is native to the region at the foot of the Himalayas, in northwestern India, although it found fertile soil throughout Southeast Asia, where it is grown for more than 4,000 years. From there it has spread to all the warm areas of the planet in the hands of Buddhist monks and Persian, Portuguese, Spanish and English merchants.

Almost all languages ​​have incorporated into their vocabulary a derivation of the Tamil (language of Southeast India) "mangkay", which the Portuguese transformed into "manga" and the English into "mango". However, in India it is known by the Hindi term "aam", which means "common".

National fruit of India

It is not strange, because it is a ubiquitous fruit in the subcontinent, whereas many mangoes are produced as the rest of the fruit together.

It is estimated that India produces two-thirds of the world's mangoes, about 14 million tons per year. It is, therefore, the national fruit and is linked to a thousand and one legends.

Mango properties

The mango stands out for the set of nutrients and antioxidant substances that are found in its composition.

Vitamins C and A

A single piece of 200 g provides the recommended daily amount of vitamin C (about 60 mg) and 60% of vitamin A, in the form of beta-carotene. Mango is one of the most important sources of this nutrient.

Fruit rich in vitamin E

Although vitamin E, one of the most effective antioxidants and heart protectors is usually found in fatty foods, mango has an extraordinary amount in the case of fruit. A piece of 200 g provides 2.3 g, that is, 23% percent of the recommended daily amount.

Provides magnesium and potassium

Regarding its mineral content, the proportions of magnesium and potassium stand out (in both cases, a mango provides 10% of daily needs).

Contains depurative acids

In addition to nutrients, mango provides other substances with beneficial effects on health. The tartaric and malic acids help counteract the effect of metabolic waste acidic.

Properties, benefits and ways to eat mango

Its pleasant texture and its sweet flavor make mango one of the most consumed fruits in the whole planet. But its appeal lies not only in the culinary, but also in their nutritional and dietary contributions: mangoes contain more than 20 vitamins and other minerals.

In today's article, we will explain what are the properties and benefits of eating mango for your physical and mental health.

1. Prevents asthma

Thanks to the beta carotene present in the mango pulp it is easier to prevent the development of respiratory diseases such as asthma. This nutrient is also present in broccoli, apricots, squash or even cheese.

2. An aid against cancer

Again, thanks to the beta-carotene present in mango, our body is able to prevent certain forms of cancer, especially prostate cancer, as detected by an extensive study carried out at Harvard University. This antioxidant has also been shown to have a protective effect on the appearance of colon cancer.

3. Improve our ocular health

Another antioxidant present in mango, zeaxanthin, is able to filter part of the blue light rays that damage our eyesight. In this case, zeaxanthin acts as a protector in our visual health, as different investigations have detected. In addition, it should be noted that eating several pieces of fruit daily is one of the protective factors for vision problems such as macular degeneration suffered by many elderly people.

4. Protect your bones

Being especially rich in vitamin K, mango is one of the best foods to prevent deterioration of bone mass. Vitamin K allows us to increase the amount of essential calcium that we absorb after each intake of dairy or other foods rich in this mineral, and this is a very important help to avoid fractures and have a perfect bone health.

5. Especially indicated for diabetes patients

Patients with type 1diabetes benefit from the large amount of fiber provided by the mango. Different studies have shown that fiber keeps glucose at controllable levels. In addition, people with type 2 diabetes also notice an improvement in their blood sugar level and insulin levels.

6. Prevents heart diseases

Mango is a food rich in fiber, vitamins and potassium. Just these three nutritional components are essential to help our body to prevent diseases and cardiovascular problems. Several studies have shown that ingesting foods with potassium and reducing sodium intake is the basis for a diet that protects our heart from suffering certain disorders.

7. against constipation

We tend to pay little attention to our digestive health, but the truth is that the mango, as well as most fruits, is rich in water and fiber. These two components help us prevent constipation and go to the bathroom regularly.

8. Brightens skin and hair

People especially interested in improving the shine of their skin and hair also find a great ally in this fruit. Mango contains a lot of vitamin A, a nutrient that regulates the production of sebum. Thanks to this component, eating mango helps us keep skin and hair shiny and properly hydrated.

9. Friends of slimming diets
The mango can fit perfectly in a slimming diet. In these cases, it is better to take it less ripe so that its sugar content is lower. 

10. Cure anemia

People who are more prone to anemia, such as pregnant women, have an ally in the mango. It is a fruit with a high content of iron, which is also reinforced by the presence of vitamin C. 

11. Good for the liver

The best benefit of eating green mango is its ability to treat liver disorders. Eating a piece of green mango increases the secretion of bile acids and cleanses the intestines of infectious bacteria.

Mango varieties

In the world there are more than 40 species of mango and a number of varieties that reaches the thousand. But food multinationals have privileged a few, the most resistant to pests and appreciated by the taste of Westerners.

The most important varieties -the majority are grown in Málaga, Granada and the Canary Islands- are the following:

Osteen: at its proper point of ripeness, the Osteen mango is a striking red-orange color, with crimson touches at the top and greens at the base. Its pulp is light, of moderate firmness, soft, sweet and free of fibers. Its weight usually ranges between 500 and 600 g per piece.

Mulgoba: medium-sized fruit (9-12 cm long and 7-9 cm wide), of a strong yellow color, sometimes red at the apex and next to the peduncle, with superficial spots of small size. The skin is thick and the meat is soft, without fibers, pleasant aroma and flavor, a little spicy.

Amini: small in size (7-9 cm long and 7-8 cm wide), it is yellowish green, scarlet at the base and with pale yellow spots. The pulp is of excellent quality, without fibers, pale reddish and very juicy. 

Pairi: differs from the "amini" variety in that the skin is thinner and the pulp gives off a pronounced perfume.

Cambodian: regular in size (10-12 cm long and 6-7 cm wide) and elongated in shape, it is yellow-green in color, has a soft, thin skin, and the flesh is very juicy, aromatic and slightly acidic.

Sansersha: large (between 500 g and one kg, 17-22 cm long and 9-11 cm wide) is a somewhat reddish yellow, with numerous small gray-yellow spots. Its pulp is fleshy, without fibers and somewhat acidic. It is excellent for canning.

How to eat mango?

Cut into slices in the dessert, with a little honey, chopped in yogurt ... Even Japanese cuisine has reserved an important role to mango in their delicious 'makis'. See, mango is the most delicious fruit as well as good for health.