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Benefits of Mango: Nutrition, Health Benefits, and Recipes

Benefits of Mango: Nutrition, Health Benefits, and Recipes

Benefits of Mango: Nutrition, Health Benefits, and Recipes image
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Benefits of mango, your love for this fruit will increase manifold. It not only tastes good but has many health benefits. Here we give you 15 top healthy reasons for why you should eat mangoes during summer.

Raw mangoes or mangoes are available everywhere nowadays and people also use them for sauces or other things.
In a country like Pakistan where it is very hot, raw mangoes are used a lot, which can be prepared as a drink or the sauces mentioned above.

Benefits of mango:

Mangoes contain antioxidants such as quercetin, fisetin, isoquercitrin, astragalin, gallic acid and methyl gallate. All these properties protect our body against breast cancer, colon cancer, prostate cancer and leukaemia.

Mango Nutrients:

Mango is low in calories but full of nutrients.

One cup (165 grams) of sliced mango provides :

  • Calories: 99
  • Protein: 1.4 grams
  • Carbs: 24.7 grams
  • Fat: 0.6 grams
  • Dietary fiber: 2.6 grams
  • Vitamin C: 67% of the Reference Daily Intake (RDI)
  • Copper: 20% of the RDI
  • Folate: 18% of the RDI
  • Vitamin B6: 11.6% of the RDI
  • Vitamin A: 10% of the RDI
  • Vitamin E: 9.7% of the RDI
  • Vitamin B5: 6.5% of the RDI
  • Vitamin K: 6% of the RDI
  • Niacin: 7% of the RDI
  • Potassium: 6% of the RDI
  • Riboflavin: 5% of the RDI
  • Manganese: 4.5% of the RDI
  • Thiamine: 4% of the RDI
  • Magnesium: 4% of the RDI

It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron.

Mango Maintaining cholesterol level:

Mangoes contain high level of vitamin C, fibre and pectin making it a perfect fruit that helps in controlling high cholesterol level.

Mango for cleansing skin:


Another benefit of eating mangoes is that it cleanses your skin from deep inside your body. It treats pores and gives a glow to your skin. Hence, eat mangoes to get flawless skin.

Mango Protect from dehydration:

Drinking raw mango juice is not only pleasurable but also reduces the effects of extreme heat and prevents dehydration. Excessive sodium chloride and iron can be released in the form of sweat in summer, which causes the body to suffer from dehydration. Carrie syrup helps to prevent this.

Mango Regulating Diabetes:

Eating mango leaves are great to regulate diabetes. So, people suffering from diabetes should boil 5-6 mango leaves in a vessel. Soak it overnight and drink the filtered decoction early in the morning. Also, mango has a low glycemic index, eating mango in moderation will not increase your blood sugar level.

Mango Alkalising your Body:

As mangoes are enriched with tartaric and malic acid and contain traces of citric acid, it helps in maintaining the alkali reserve of our body.

Lose Weight with Mango:

As mango contains a lot of vitamins and essential nutrients, eating one mango makes you feel fuller. Also, as it is loaded with fibrous content, it boosts the digestive function and burns unwanted calories from the body. This, in turn, helps in losing extra weight.

Mango for Healthy Eyes:


Mangoes are also loaded with vitamin A, making it a perfect fruit to improve eye sight. It also prevents night blindness and dry eyes.

Mango Good for the Heart:

Mangoes contain an acid called niacin, which is a heart-healthy ingredient. Niacin reduces the risk of coronary heart disease and improves blood cholesterol levels.

Prevents Heat Stroke:

This summer fruit also helps in preventing heat stroke. Eating it cools you down instantly and hence refreshes you. Add this ‘super fruit’ in summer and stay cool during the got weather.

Mango Strengthening Immune System:

Mangoes also contain vitamin C, A and other different kinds of carotenoids. All these essential nutrients are beneficial for your immune system keeping it strong and healthy.

Mango for Body Scrub:

Apart from eating, applying mango scrub on your body gives you a smoother and tender skin. You can make a paste by mashing mangoes and adding honey and milk to it. Gently massage and leave on for 10-15 minutes and then wash it off to get a great skin.

Mango Beneficial for liver and intestines:

Mangoes are very beneficial for the liver and can be helpful in preventing or treating various liver diseases. Chewing curry pieces inserts the bile into the small intestine, where it increases the ability to absorb fat and kills harmful germs in the diet.

Mango When to Eat and how much to eat:

Thanks to its delectable juicy taste, mangoes are definitely one of the best things about the summer season. The king of fruits can certainly be enjoyed in a variety of ways and is the perfect alternative to processed desserts to keep your sugar cravings in check. However, since mangoes tend to be high in calories and sugar (a cup of diced mangoes contains about 100 calories), it comes as no surprise that diabetics are a little skeptic in consuming this delicious treat.

It should be noted that since 90 per cent of the calories present in this yellow fruit comes from sugar, it may lead to a spike in blood sugar in diabetes patients. However, the glycemic index of mango is 51, which classifies it as a low GI food.

GI index is used to measure the impact of foods on blood sugar levels. Additionally, it is also loaded with antioxidants and fibres, which can help in keeping your blood sugar levels in check. If you have diabetes and you are craving for some mangoes, it is important to practice portion control and avoid eating a lot of it at the same time.

Check your total calorie requirement for the day and start with a small portion of mangoes to check its impact on your blood sugar levels. It is advisable to consume mangoes with its pulp and avoid juices and shakes. Ultimately, it is important to have a word with your doctor to understand the correct portion of mangoes you should consume in a day.

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