King of Fruits : nutrition and benefits of Mango
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King of Fruits : nutrition and benefits of Mango

Mango is a drupe, or stone fruit, therefore it has a huge seed in the center. Mango (Mangifera indica), a member of the cashew family and one of the most significant and frequently cultivated tropical fruits.Mango is known as the “King of Fruits” in various regions of the world. it is native to India and Southeast Asia, and it has been grown for for 4,000 years. There are hundreds of varieties of mango, each with its own own flavor, shape, size, and color. This fruit is not only tasty, but it also has a high nutritional profile.

The nutritional content of Mango

King of Fruits : nutrition and benefits of Mango

    • Antioxidants: Mango fruit contains many polyphenols, which are antioxidants that protect cells from the risk of damage caused by free radicals. In addition, it contains some types of antioxidants that are important for the health of the eyes, such as lutein and zeaxanthin, which accumulate in the retina, protect the eyes from sunlight, absorb excess light, and reduce the risk of exposure to harmful blue rays.
    • Vitamin C: One cup of mango covers the daily needs of vitamin C, which is necessary for a healthy immune system, healthy blood vessel walls, as well as maintaining the strength of connective tissue.
    • Vitamin A is one of the important vitamins for healthy eyesight, skin, the reproductive system, and cell growth. Mango is a good source of this vitamin, which promotes hair growth and the secretion of sebum that moisturises the scalp and maintains healthy hair.
    • Folate: Folate is a B-complex vitamin that is important for heart health and the production of blood cells.
    • Potassium: Mango is rich in potassium, while almost free of sodium, so it helps regulate blood pressure and maintain fluid balance in the body.

 Benefits of Mango

    • Promote Digestion: Mangoes contain a group of digestive enzymes known as amylases that break down large food particles for easier absorption. Mango also helps relieve digestive problems, such as diarrhoea and constipation, because it contains a high percentage of fiber and water.
    • Encourage heart health.The fiber, vitamins, and potassium in mangoes help improve the work of the arteries and reduce the risk of heart disease. Magnesium and potassium also contribute to improving blood pressure and maintaining a healthy heartbeat.
    • Reducing the risk of some types of cancer: The mango fruit contains a high percentage of polyphenols that have anti-cancer properties. They help reduce the risk of oxidative stress associated with more than one type of cancer.
    • Reducing the risk of diabetes A laboratory study published in the journal Medicina in 2019 showed that mango leaves may help reduce the risk of diabetes, by reducing sugar levels and fats in the blood, and contributing to reducing excess weight.

Mango peels and their benefits

Most people get rid of the peels of fruits and vegetables, including mangoes, although they are edible, and are loaded with beneficial nutrients, such as: polyphenols, carotenoids, vitamin C, and vitamin E, in addition to the fiber necessary to improve digestion and delay the feeling of hunger for a longer period.  But there are some caveats to consuming mango peels.

  • The possibility of causing allergies as the mango peels contain a mixture of organic chemicals which may cause allergic reactions in some people.
  • Pesticides are used to eliminate bacterial infections, and insects that may destroy vegetable and fruit crops. Eating mango peel may cause consumption of these pesticide residues, which may lead to endocrine system disruption, reproductive problems, and may increase the risk of some types of cancer.

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