25 Health benefits of mango /Mango Benefits, Uses, and Side Effects

 

Mango Benefits, Uses, and Side Effects

              

Even though the summer season is scorching, everyone still waits for this season. Now you will wonder why this is so, and the answer is sweet mango. There would hardly be anyone who would not like to eat mangoes in the summer. As soon as you hear the name of mango, you must have remembered many of your old stories related to it, which revolve around mango. There is no doubt that mango is not only the king of fruits, but mango has many qualities. In this article, we are explaining the benefits of mango, so to know the benefits of mango, definitely read this article.

Before knowing the benefits of mango, let us know some interesting things related to mango.

What is mango? Know some interesting things about mango

               

Mango, the king of fruits, is famous almost everywhere. It is said that sweet speech and sweet behavior win everyone's heart; similarly, the sweet fragrance and sweetness of mango give it the title of king of fruits. 

Some interesting facts about mango are as follows:

Not only the taste of mango, but its name also matters a lot. You may be surprised to know that there is a story hidden behind every name of mango.When mango is slightly unripe, it contains more vitamin C. At the same time, when it ripens, the amount of vitamin A in it increases.The scientific name of mango is Mangifera indica, and in Sanskrit, mango is called Amrah.

If we talk about mango production, India's name comes first. India is number one in terms of mango production.

Alphonso is one of the most expensive and popular mangoes. Alphonso is cultivated mainly in the western part of India, which includes Ratnagiri, Raigarh, and the Konkan region of India.

Mango is consumed more than any other fruit across the world.

People believe that giving a basket of mangoes is a symbol of friendship.Many people believe that there are many mango trees that are 300 years old.

 Even today, these trees bear fruit when the mango season arrives.Mango has been called the national fruit of India. Mango is the national fruit not only of India but also of Pakistan and the Philippines.The mango tree is the national tree of Bangladesh.

The 'International Mango Festival' is organized in Delhi, in which exhibitions of many varieties of mango are held and many types of mango eating competitions are also held.Many rare varieties of mangoes are seen in this mango festival.

More than 100 varieties of mango are found.Mangoes come in many colors, like green, red, yellow, etc. Not only this, mangoes also come in different sizes.If we talk about the heaviest mango, then the name Hathijhul mango of Saharanpur comes in it. 

The weight of this one mango can be around three to four kilos.Many people also like to consume raw mango. If raw mango is eaten with salt and pepper, its taste further increases.It is also important to be careful while eating mangoes because some mango species can easily get infected with insects. 

Therefore, whenever you eat mango, try cutting it a little first.You may be surprised to know that, along with mango, mango leaves and peels are also beneficial. 

Mango leaves are not only used in worship and for decorating the doors of the house, but they are also used in making many types of medicines.People believe that Lord Buddha used to meditate sitting under a mango tree.While buying mango, do not go by its color; it is not necessary that red or yellow mango is ripe.

Are mangoes good for your health?In an Australian study, mango has been considered beneficial for health because it contains some bioactive compounds that are beneficial for health (1). A report published by the Iowa Department of Public Health states that mangoes contain high amounts of beta-carotene, which is effective in protecting the body from many diseases. 

Mango contains about 20 different minerals and vitamins, making it one of the most nutrient-rich fruits. Mango can prevent many diseases like cancer, inflammation, heart-related problems, and other problems (3).

 This is why mango has many properties.

Before you know the benefits of mango, we are telling you about some main types of mango.

Types of mango:

Although there are more than 400 varieties of mango around the world, it is not possible to tell about all of them. Therefore, we are talking about the most famous species of mango.

Alphonso originates in Ratnagiri, Maharashtra.Himsagar: mango grown in West Bengal.Banganapalli: mango grown in Andhra Pradesh.Dussehri: mango grown in Lucknow and Malihabad.Badami: mango grown in Karnataka. It is also called Alphonso of Karnataka.

Saffron is mango grown in Saurashtra, Gujarat.Totapuri: mango grown in Andhra Pradesh, Telangana, Tamil Nadu, and Karnataka.Langra: mango grown in Varanasi, Uttar Pradesh.Mankurd and Musrad: This mango is found in Goa.Malda: It is cultivated in Digha, Bihar.Jardalu: This is also a mango found in Bihar.Neelam: This mango is found in Hyderabad.

After knowing so much about mango, it is time to know its benefits. Below, we are telling you about the properties of mango. After knowing about these, you will find the taste of mango sweeter than before.

Benefits of Mango :

Here we are explaining the benefits of mango, which is rich in qualities and taste. Below, we are describing the benefits of mango, not only for health but also for skin and hair.

1. Benefits of eating mango to prevent cancer:

Due to the poor lifestyle of people, the risk of cancer is increasing day by day. Therefore, it is important to take care of food and drink. Talking about food, mango can reduce the risk of fatal diseases like cancer. The pulp of mango fruit contains carotenoids, ascorbic acid, terpenoids, and polyphenols. Due to all these qualities, mango has the property of reducing the risk of cancer (4). A scientific study conducted in 2010 also supported the anti-carcinogenic effects of mango.

The anticancer properties present in mango have been named mangiferin, which is a compound found in the fruit (6). Mangiferin prevents the growth of cancer cells and other tumor cells in the stomach and liver (7). Another study conducted in 2015 found that mango polyphenols suppress breast cancer (8). According to a report published by Texas A&M University, the polyphenolic compounds present in mangoes have antioxidant properties, which help in reducing oxidative stress (oxidative stress can cause fatal diseases like cancer. ). Apart from this, these compounds also have anti-inflammatory properties (9).

        

2. Benefits of eating mango for the heart:

If your heart is healthy, you are healthy. To keep the heart healthy, people take special care of their food. If you include the seasonal fruit mango in your diet, your heart can become healthy. Consuming mango can also reduce the risk of heart disease. The nutrients present in it can help keep the heart healthy (10) (11). Therefore, do not forget to consume it during mango season.

3. Benefits of mango for immunity:

If the body is to be kept healthy, it is very important to have good immunity. If this does not happen, the body can easily become a victim of infection due to changes in weather or dust. Therefore, by including mango in your diet, you can increase your immunity. Vitamin C helps a lot in increasing immunity, and mango is rich in vitamin C (12) (13). According to a study conducted in Rajasthan, India, vitamin C reduces the problem of allergies and can help fight infections (14). Therefore, consume it not only for taste but also for your good health.

4. Benefits of mango for cholesterol:

Those who want to avoid the risk of cholesterol can also consume mango. Mango contains abundant amounts of nutraceuticals, which can help reduce cholesterol levels (15). In a scientific study, mangiferin (one of the important compounds present in mango) was used on rats, which reduced their cholesterol levels (16). It can also help increase the levels of HDL (high-density lipoprotein), i.e., good cholesterol.

              

5. Benefits of mango for digestion:

Consuming mango can also provide relief from digestive problems. It has laxative properties, i.e., it cleans the stomach. It even relieves the problem of constipation. When there is no problem of constipation, digestion power will also improve (17). Also, mango is a good source of fiber; due to this, digestive power also improves (19).

6. Benefits of mango for sexual intercourse and sperm:

Mango has aphrodisiac properties, which can increase the desire for sexual intercourse (17). Along with this, the mixture of vitamin E and beta-carotene present in mango can protect sperm from destruction (20).

7. Benefits of mango for eyes:

Like other parts of the body, it is important to take care of the eyes. It is normal for eyesight to decrease with age, but if it happens at an early age, it means that it is happening due to a lack of nutrients. Especially, deficiency of Vitamin A affects eyesight (21).

In such a situation, consumption of mango can keep the eyes healthy because Vitamin A is present in it. Furthermore, the two major carotenoids of the human eye are lutein and zeaxanthin. Mango has been considered a rich source of zeaxanthin and can help maintain eye health (23, 24). This can prevent eyesight from weakening with age. According to a study, a carotenoid called cryptoxanthin present in mango can help reduce the problem of weak vision that occurs with age (25).

8. Benefits of mango for the brain:

If we look at the benefits of eating mango, it also helps in keeping the mind sharp and strengthening the memory. The bioactive components present in mango keep the brain healthy (26). Apart from this, a study published on the NCBI website has proved that mango extract contains some things that sharpen the memory (27). At the same time, another study conducted in Thailand confirmed that mango has neuroprotective properties (28).

 

Health benefits of mango ,Uses and Side Effects

               

9. Benefits of mango for blood pressure:

If we talk about high blood pressure, then consumption of mango can be very beneficial. Due to high blood pressure, people are at increased risk of heart-related problems. In such a situation, if mango is consumed, it can be very beneficial (29) (30). Therefore, if you want to avoid the risk of high blood pressure, then definitely consume it during mango season.

10. Benefits of mango for protection from heat:

Everyone knows that mango is the fruit of the summer season. It can protect the body from the hot summer wind, i.e., heat wave. Drinking ripe mango juice on a summer day can prevent heatstroke because it not only refreshes the body but also hydrates it (29). Apart from this, many people boil raw mango and apply it to the body in cases of heatstroke and fever. It is believed that this can cool the body. To avoid the heat, apart from ripe mango, you can also drink raw mango panna or juice.

11. Benefits of mango for diabetes:

Diabetic patients shy away from eating many things. Especially, they are confused about whether they should eat mango or not, so we remove this confusion. Mango can be consumed to some extent to treat diabetes. The risk of diabetes is higher in obese people. A study conducted on 20 adults with obesity showed that consuming half a serving of fresh mango for 12 weeks reduced blood sugar levels. According to researchers, mango contains fiber and mangiferin (31). Not only this, another study has proved that mango peel extract has antidiabetic properties (32).Apart from this, the risk of type 2 diabetes can also be reduced in obese people because it has anti-diabetic properties that improve blood glucose levels (34) (35). Not only this, but the risk of high cholesterol can also be reduced in those who have type 2 diabetes (36). In such a situation, diabetic patients can include mango in their diet after receiving medical advice according to their health condition and sugar level. .

Note: Despite all these properties of mango, you must consult a doctor before eating it.

12. Benefits of eating mango during pregnancy:

Consuming mango can be beneficial even during pregnancy. A pregnant woman needs a lot of nutrients and nutritious food, especially vitamin A. In such a situation, consumption of mango can be beneficial because mango is rich in vitamin A (37). Nevertheless, consume it only in balanced quantities, because excessive consumption can increase the risk of gestational diabetes. At the same time, if someone has gestational diabetes, then consult a dietician or doctor before consuming mango.

13. Benefits of mango for weight loss:

Nowadays, obesity, or increasing weight, is the problem of every second person. In such a situation, if attention is paid to a proper diet along with exercise and yoga, then one can get rid of it. You can include mango in your diet for weight loss. According to a study, mango peel (which we usually throw away) can also prove helpful (38). Apart from this, mango contains fiber, which can help a lot with weight loss. A study conducted by the University of Minnesota proved that consumption of dietary fiber found in fruits and vegetables can greatly help in weight loss (39). Therefore, include mango in your diet. Therefore, you can include mango in your diet. At the same time, if someone is dependent on a particular diet to lose weight, then include mango in his diet plan only after expert advice.

14. Benefits of mango for asthma:

Asthma patients can also consume mango. Anti-asthmatic properties are present in mango, due to which it can be beneficial for asthma patients (40) (41). Vitamin C is also present in mango. At the same time, according to another study, vitamin C can reduce the problem of allergies and help fight infections (14). Not only mango, but its kernel can also be beneficial for asthma (29). Those who have allergy problems or are allergic to any particular type of fruit or food item should consume mango after consulting a doctor.

15. Benefits of mango for kidney stones:

Consumption of mango can also be beneficial in preventing kidney stones. Mango is rich in vitamin B6. According to an American study, this vitamin can reduce oxalate stones (42). In such a situation, mango can be consumed to prevent kidney stones.

16. Benefits of mango for bones:

If you want to keep your bones healthy, it is important to consume mangoes. Vitamins A and C are present in mango. Besides, it also contains calcium, which helps keep bones strong and healthy (43) (44) (45). Not only this, mango also contains a compound called lupeol, which can prevent swelling and arthritis (46).

17. Benefits of mango in anemia:

Lack of proper eating habits and a lack of essential nutrients for the body can lead to the problem of anemia. In such a situation, the consumption of mango can be beneficial. Not only mango, but mango flower can also be very beneficial in anemia (41) (47). Mango is full of many types of nutritious elements. Vitamin C present in mango can help in the absorption of iron in the body (48) and can help in relieving the problem of anemia.

18. Benefits of mango for diarrhea:

It may surprise many people that consuming mango can be beneficial for diarrhea. Many times, people refuse to consume mango during this time because it is hot. At the same time, if you consume mango after taking a doctor's advice, you can get benefits. Anti-diarrheal properties are present in mango and mango seeds (41). Apart from this, not just the fruit but also mango leaves can be beneficial. Mango leaves are rich in tannins and can be dried and eaten to treat diarrhea (49). Not only this, in some parts of the Caribbean Islands, the decoction of mango leaves is used to treat diarrhea (50).

19. Benefits of mango for de-addiction:

Partying with friends or going to parties with office colleagues and consuming alcohol has become common these days. There is no doubt that alcohol consumption is harmful to health. Then, if you drink alcohol, you usually resort to lemon water to get rid of the hangover. You can also consume mango instead of lemon water. Mango or mango peel can help cure a hangover (51).

20. Mango has antioxidant properties:

Nowadays, due to wrong eating habits, many types of stomach-related problems occur, and ulcers are one of them. Its symptoms are loss of appetite and stomach pain. In such a situation, along with the doctor's advice and medicines, consumption of mango can also be beneficial. Anti-ulcer properties are present in mango, which can provide relief from the problem of ulcers (52) (53) (29). Mango polyphenols can help reduce inflammation (54).

21. Benefits of mango for thyroid:

Mango can also be consumed to cure thyroid problems. Actually, consuming a mixture of mango, melon, and watermelon peels balances thyroid hormones and can provide relief from thyroid problems to some extent. You can get the powder of the mixture of these three peels in the form of a supplement on the market (55).

22. Benefits of mango for liver:

Stomach-related problems can also lead to liver problems. In such a situation, it is very important to take care of food and drink. In this situation, you can include mango in your diet by talking to the doctor. Mango has hepatoprotective properties, due to which it can help keep the liver healthy (29).

23. Benefits of mango to prevent malaria:

Malaria is a serious disease spread by mosquitoes. If this is not taken care of in time, it can put the patient's life in danger. Therefore, it is important to pay attention to its protection. Actually, anti-malarial properties are present in mango bark extract (41). In such a situation, not mango directly, but its bark extract can be useful for malaria. However, it is better to seek medical advice before using it.

24. Benefits of mango for skin:

In this hectic time, it is important to take care of the skin as well as the body. However, due to lack of care and pollution, the skin starts losing its glow. In this situation, consumption of fruits, especially mango, can be beneficial. During a Korean study in 2013, it was found that mango extract showed positive effects on the damaged skin of rats due to harmful rays of the sun (UVB) (56).

Mango is rich in beta-carotene (a form of vitamin A). According to a German study, these carotenoids can help make the skin healthy (57). Beta-carotene is also a photoprotective agent, which protects the skin from ultraviolet rays (58). Furthermore, according to a Chinese study, the polyphenols present in mango exhibit anticancer activity, which can prevent skin cancer (59).

Research also mentions that mango has anti-acne properties. This can reduce the risk of bacteria causing acne. However, more research is still needed on this topic. Therefore, if you are troubled by pimples, you can include mango in your diet (60). Also, Vitamin A present in mango makes the skin healthy and can reduce the initial symptoms of wrinkles (61); Therefore, if you want to improve your skin and maintain its glow, then definitely consume mango in the summer.

25. Benefits of mango for hair:

Along with skin, the beauty of hair is also important. If the hair is long but not healthy, then there is no use. To make hair healthy, not only shampoo, conditioner, and oil but also a proper diet are important. You can consume mango to make your hair beautiful and shiny. Vitamin C is found in abundance in mango, which promotes collagen production and helps make hair healthy (62). Apart from this, mango also has many nutritious elements, which can make hair thick and shiny.

Now that you have known the properties of mango, in the next part of the article, we are talking about the nutritional elements present in mango.

 

Health benefits of mango 

Nutritional Value:

Know below which nutrients are in mango, which not only make it the king of fruits but also everyone's favorite fruit (63).

Nutrients Unit Quantity 1- Value at 100 grams One cup mango pieces (165 grams) Mango without peel (336 grams)

Water Gram 83.46 137.71 280.43

energy kcl 60 99 202

Protein Gram 0.82 1.35 2.76

Total Lipidfat Gram 0.38 0.63 1.28

Carbohydrate grams 14.98 24.72 50.33

Fiber, total dietary grams 1.6 2.6 5.4

Sugar, total grams 13.66 22.54 45.90

mineral

calcium mg 11 18 37

Iron mg 0.16 0.26 0.54

magnesium mg 10 16 34

phosphorus mg 14 23 47

potassium mg 168 277 564

sodium mg 1 2 3

Zinc mg 0.09 0.15 0.30

vitamins

Vitamin C, Total Ascorbic Acid mg 36.4 60.1 122.3

Thiamine mg 0.028 0.046 0.094

Riboflavin mg 0.038 0.063 0.128

Niacin mg 0.669 1.104 2.248

Vitamin-B6 mg 0.119 0.196 0.400

Folate, DFE micrograms 43 71 144

Vitamin-B12 mcg 0.00 0.00 0.00

Vitamin-A, RAE microgram 54 89 181

Vitamin-A, IU IU 1082 1785 3636

Vitamin-E (Alpha-Tocopherol) mg 0.90 1.49 3.02

Vitamin-D (D2 + D3) micrograms 0.0 0.0 0.0

Vitamin D IU 0 0 0

Vitamin K (phylloquinone) micrograms 4.2 6.9 14.1

lipid

Fatty Acids, Total Saturated Grams 0.092 0.152 0.309

Fatty Acids, Total Monounsaturated Grams 0.140 0.231 0.470

Fatty Acids, Total Polysaturated Grams 0.071 0.117 0.239

Fatty Acids, Total Trans Grams 0.000 0.000 0.000

cholesterol mg 0 0 0

Other

caffeine mg 0 0

Note: The nutritional elements and their quantity given in this chart are of raw mango, but there is not much difference in the nutritional elements and quantity of raw mango and ripe mango.

Mango will be beneficial only when it is consumed properly. Below, we will tell you how to use mango.

Use of Mango: How to Use Mango 

If we talk about the uses of mango, then mango can be used in many ways. Learn about them below.

To avoid heat stroke, raw mango panna can be consumed. Here we are explaining the method of making Aam Panna.Material :one or two small raw mangoesBlack SaltSugarroasted cumin or cumin powderblack pepperrecipe :To make Aam Panna, wash raw mango thoroughly and boil it.Then let it cool, and when it cools down, remove the peel.Now add cumin powder, black pepper, and black salt as per taste.Then mix cold water in it as per requirement and consume it.Note: In case of heatstroke, you can also cook mango and apply it to your body.

Ripe mango can be consumed after washing it.You can make a mango milkshake, juice, or smoothie and drink it.You can also make mango ice cream and eat it.You can also consume mango jam, cake, and pickles.Apart from this, mango powder can also be consumed in food.If you want, you can also prepare a vegetable and chutney of raw mango and consume it.Note: Keep in mind that you should not consume mango in excess or on an empty stomach, because doing so can cause stomach aches.

Next, we are telling you how to choose the right mango and keep it safe for a long time.

Mango selection and long-term preservation

Choosing a good mango can be a challenge for many people. Mangoes are sold in huge quantities during the mango season and attract a variety of people. Now, if you want to buy good mangoes, then it is important to keep the following things in mind:

You should know that mangoes should be selected by their aroma and not by their color. Their color depends on the variety, but their scent should be sweet.While buying mangoes, choose those that do not have black spots or scratch marks.Check the mango by touching and pressing it. If you want to eat mango on the same day, then take ripe mango. Check by touching or pressing it; if it sags, then the mango is ripe. If you have to eat mango after a day or two of purchasing it, then take a slightly hard mango.

 You can also take such mixed mangoes.How do you preserve mangoes for a long time?Just buying beautiful mangoes is not everything, but it is also important to keep the mangoes healthy and fresh for a long time. Below, we are giving you some suggestions in this regard:

If seen, mango can remain good for one to two weeks, and it can be kept in the refrigerator for up to three days.If the mangoes are hard and green in color, they should be kept in a brown paper bag for a few days to ripen. They should be stored at room temperature and away from sunlight until they are ripe. Once cooked, they can be stored in the refrigerator.Mango can also be eaten frozen. Freezing them turns their skin black, but inside they are fine.You can freeze mangoes whole or cut them into pieces.There are many benefits to mango, but along with its merits, mango also has some demerits.

Disadvantages of Mango: Side Effects of Mango:

 Everything has advantages and disadvantages. Similarly, if mango has benefits, its excessive use also has some disadvantages. Therefore, below we are telling you some disadvantages of mango. Pay attention to them:

Eating too many raw mangoes can cause gas or stomach pain.Excessive consumption of mango can increase heat in the body.Excessive consumption of mango can also cause stomach upset and vomiting.

People with sensitive health may suffer from allergies or sore throats due to its consumption. A sore throat occurs when the upper part of the mango is not cleaned properly or its milk is not removed while cutting. This may also cause itching or swelling.Those who have arthritis problems should consume mango after consulting their doctor.Pregnant women, especially those suffering from gestational diabetes, should consume mango only after consulting a doctor.

Excessive consumption of mango can increase both weight and diabetes.Do not drink milk even after eating raw mango. According to Ayurveda, this combination is not right.Eating mango cooked with chemicals can cause harm.Note: Whenever you bring mango, consume it only after keeping it in water for a few hours.

You do not need to be afraid of the disadvantages of mango. 

Mango is a royal fruit, and if this royal fruit is used properly, it is a treasure trove of qualities. If you read the benefits of mango above, then keeping these benefits in mind, consume mango in balanced quantity and absorb its properties. Also, share this article with other people and provide information related to mango to everyone.