Properties of mango


Antioxidant nutrients of mango

For its wealth in acids (malic, palmitic, myristic and p-coumaric acid), vitamin C and, especially, also for its high content of vitamin A, mango fruit is a good antioxidant. It can neutralize free radicals and provide your body with an extra defensive power against degradation of the cells.

Mangoes have a very effective anti-cancer function because of these vitamins as well as for its richness in flavonoids, among which kaempferol and quercetin are the main ones.

Vitamin C will help prevent many diseases like cancer, or allergies, help lower cholesterol levels and reduce hypertension or improve eye health. A 200 gr mango will provide about 56 mg of this vitamin which represents almost 60% of the recommended daily dose.

The presence of the antioxidant beta-cryptoxanthin helps prevent the onset of cervical cancer in women, as seen in some studies that showed that women who had high levels of this component were less prone to this type of cancer.

Mangoes have many carotenoids that are converted in the body into vitamin A. This vitamin, like vitamin C, has antioxidant properties and helps with vitamin C, to maintain the good condition of the cells.

Among other properties, Vitamin A helps to preserve vision and hearing and helps correct or prevent many skin diseases. A medium mango provides much more vitamin A than the required daily amount for an adult in the form of carotenoids which are mostly those which give to the pulp of this fruit its unique yellowish or reddish color. (A piece mango, weighing about 200 gr., contains about 8000 IU of vitamin A, which is 60% more than the recommended daily dose. Only cantaloupe melons have a higher amount of this component)

Photo of mangoes

Mangoes make you feel better and look after the appearance of your hair and skin

Besides vitamins A and C, mango is rich in B vitamins, including niacin (Vitamin B3) necessary for the proper functioning of the nervous system, skin health and metabolism of fats) and, above all, pyridoxine (vitamin B6), whose importance is crucial for the synthesis of amino acids, fat metabolism and healthy hair and skin or fluid balance in the body.

Thus, eating mango is a good way to prevent hair loss and dermatitis, but also to overcome insomnia, to be more relaxed or prevent the onset of cramps or muscle weakness.

Mangoes contain a lot of tryptophan, an amino acid with soothing properties. Together with vitamin B, it will help us keep calm, enable us to have a more restful sleep and, at the same time, will make us feel happier, because, from tryptophan, our body produces the hormone serotonin, a neurotransmitter commonly known as " the hormone of happiness" because it helps us feel better, to have no negative thoughts, depression, compulsive thoughts or other behaviors that make us unhappy.

Mangoes cleanse our body and increase our muscle mass

Mangoes, along with papaya, pineapple and kiwis, contain proteolytic enzymes, that's to say, enzymes that digest proteins.

The importance of these enzymes is crucial to help us make better use of nutrients, to prevent accumulation of unusable nutrients in the intestine that are responsible for intestinal discomfort, flatulence, diarrhea, etc..;

Proteolytic proteins aid to boost our immune system by means of helping it to eliminate foreign substances.

Ingestion of these proteins not only helps us to keep our body cleaner inside, but it also helps as to look younger and purer, without the presence of many skin diseases once skin impurities are removed.

In addition, more use of proteins allows a greater increase in muscle mass, which is why many athletes or bodybuilders eat proteolytic enzyme supplements to achieve better marks or to obtain a more muscular body. These supplements are well known as papain from papaya and bromelain from pineapple. Not pretending to obtain exactly the same result, we can also take advantage of these properties mentioned only eating mangoes.

From a cooking point of view, proteolytic enzymes are very interesting to soften the meat and make it softer and more digestible. In Asian countries, mango juice is commonly used to flavor and preserve fish or meat.

Mangos are fiber-rich fruits with moderate calories

Mangoes are rich in fiber. Some varieties have such a large proportion of this element that even they are too fibrous and difficult to swallow. Eating mango is a good way to increase bowel movement and prevent accumulation of feces in the intestine that is responsible for the occurrence of constipation, and facilitate the formation of intestinal putrefaction which can oxidize our body

Mangos do not contain any cholesterol and very little fat. Its content in calories is moderate - about 130 calories per one medium piece - and has very little sodium. Otherwise, they are rich in carbohydrates and sugars that are very easily assimilated.

This makes it suitable as a snack in between meals or snacks to eliminate hunger without having to resort to higher-calorie foods without the vitamin and mineral wealth that this fruit has. It is a fruit that may well be included in the diet to lose weight.

A fruit with various minerals

Mangoes contain iron which is interesting to prevent anemia, especially for vegetarians who eat little meat or during certain periods of women life, such as during pregnancy or menstruation. Equally important when you lose a lot of blood as in the regular nosebleeds. Do not forget eating mangoes for its richness in vitamin C and carotenoids that facilitate the absorption of iron.

They also contain good levels of potassium, which is adequate to prevent fluid retention, for the proper functioning of the heart and nerves, as well as the formation of bones with calcium.

Other minerals that appear in its composition are:

- Zinc: interesting for hair health, vision, and for the maintenance of sexual desire or libido and to achieve better orgasms

-Copper: needed for collagen formation, for maintaining the color and appearance of hair, or for the adequate formation of iron in the body.

- Magnesium: necessary for good health of the nerves, muscles, and the formation of proteins.

Composition of mangos per 100 gr.
Water 81,7 g
Calories 65 kcal
Fat 0,45 g
Protein 0, 51 g
Carbohydrates 17, g
Fiber 1, 8 g
Potassium 156 mg
Phosphorus 11 mg
Iron 0, 13 mg
Sodium 0 mg
Magnesium 9 mg
Calcium 10 mg
Copper 0, 11 mg
Zinc 0, 04 mg
Selenium 0, 6 mcg
Vitamin C 27, 7 mg
Vitamin A 3.894 UI
Vitamin B1 (Thiamin) 0,058 mg
Vitamin B2 (Riboflavin) 0, 057 mg
Vitamin B3 (Niacin) 0, 58 mg
Vitamin B6 (Pyridoxin) 0, 134 mg
Vitamin E 0, 100 mg
Folic acid 14 mcg

punto rojo More information about mango in the listing above

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This material is for informational purposes only. In case of doubt, consult the doctor.
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