“King of fruits”, Mango, is one of the most popular and almost everyone’s favourite fruit. Mangoes have something to offer you. Not just the cool, refreshing, sweet taste; but a lot of somethings.
Because of high sugar content, mangoes are rich in calories and thus a wonderful source for individuals who desire to gain weight. Quantity matters. A medium-sized ripe mango gives 130-150 calories. So the next question arises that should diabetics and weight watchers are banned from consuming it? Well, the answer is NO, if calories are adjusted and substituted.
Mangoes are also high in carbohydrates. Carbs can get a bad rap. But carbohydrates shouldn’t be avoided as they provide energy and fibre. Research has suggested that an important natural compound in mango, “Mangiferin” may actually be protective against high blood sugar.
Mangoes are known for their superfruit status and strong nutritional profile. They are bursting with antioxidants and densely packed with different vitamins and minerals such as Vit A, Vit C, Vit B6, Folate, and Fibre – all working around the clock to help our body carry its most crucial functions. Mango pulp is a rich source of phytochemicals like gallic acid, mangiferin (a xanthonoid), quercetin (a flavonoid), and carotenoids. With the good amount of B- carotene and Vitamin C, mangoes boost immunity and enhance iron absorption. It’s a good source of potassium (which helps control heart rate and blood pressure); phosphorous (which helps with the formation of bones and teeth); magnesium (good for maintaining strong muscles and nerves).
And this makes them a good source of antioxidants that fight free radicals which help prevent chronic diseases, anti-inflammatory and anti-cancerial properties. They have anti-aging effect too. A good fibre source, mango, provides pre-biotic dietary fibre (which helps manage blood cholesterol and blood sugar levels).
Particularly for weight watchers, diabetics and people with high cholesterol profile, there is a need for caution and portion control as mangoes are high in sugars (mainly fructose).
Recent researches indicate that there’s more to mangoes health – affirming properties in association with healthier diets.
Emerging Nutrition Research :
NHANES (National Health And Nutrition Examination Survey) noticed that adults who consume mangoes tend to have lower levels of C-Reactive protein (an inflammation marker where high levels in the blood may be linked to heart disease) and had the lower intake of added sugars, sodium and saturated
fats. 1 A study conducted by Oklahoma State University suggests that mango consumption may help lower blood sugar levels in obese adults. Although the mechanism by which mango exerts its effects warrants a further investigation, we do know that mangoes contain a complex mixture of polyphenol compounds. 2
Diets high in saturated fats can impair bone mineralization. A research study found that mango supplementation (about 50 – 100 grams of fresh fruit) lead to better bone quality and help counteract the negative effects on bone parameters caused by high-fat diets in mice.3
Extensive research is needed to reveal more potential health benefits.
Go to a mango party today and have fun!