What are the benefits of mango and who can it harm?

In India and Southeast Asia, where mango has been known for over 4,000 years, the fruit was called the king of fruits. And this is not an exaggeration.

100 g of yellow juicy pulp containsMango, Raw only 60 kilocalories, making mango the perfect dessert for those looking to lose weight. And about two dozen vital vitamins and minerals that can quite significantly affect the condition of the skin, hair, eyes, immunity and other organs and systems. For the better, naturally, the side.

What are the benefits of mango

Here are some science-based reasonsMango: Nutrition, Health Benefits and How to Eat It eat this sweet fruit more often.

Please note: since mango not a medicine, its dosage is out of the question. No doctor will tell you exactly how much and what kind of fruit you need to consume in order to be guaranteed to improve your health. In general, one medium fruit per day is sufficient to benefit.

1. It will be easier for you to lose weight

It's not just about the minimum amount of calories. The fruit is rich in fiber with an average of 1.6 g per 100 g serving. This means that, despite the low calorie content, mango is very satisfying.

Try adding it to lunch as a dessert or replacing dinner with it. A snack like this will help you stay full longer and not reach for a packet of chips or another cutlet.

There is one more secret. At least one studyMango polyphenols (Mangifera Indica L.) and their microbial metabolites suppress adipogenesis and fat accumulation by mediating AMPK signaling pathways in 3T3L ‑ 1 adipocytes showed that the phytochemicals found in mango pulp promote the breakdown of cells in adipose tissue and inhibit fat accumulation. Scientists suggest that the inclusion of this fruit in the diet can be a good prevention obesity.

2. Your immunity will work normally

Mango is one of the most generous sources of vitamin C. Enough 200-250 g of pulp to get the daily valueDietary Reference Intakes for Vitamin C, Vitamin E, Selenium and Carotenoids ascorbic acid. This is extremely important for the immune system, as the substance stimulates the production of white blood cells - white blood cells bodies that are the first to rush to protect the body from viruses, bacteria, toxins and other harmful intrusions.

3. Perhaps you will become more cheerful

The same vitamin C improvesIron bioavailability and dietary reference values assimilation gland from food. If we don't get enough of this mineral from food, it becomes more difficult for the body to produce hemoglobin, a blood protein that transports oxygen from the lungs to all organs and tissues. The fact that hemoglobin is not enough is indicated by the following symptoms:

• fast fatiguability;
• constant tiredness;
• dizziness;
• pallor;
• dark circles under the eyes;
• cold hands and feet.

If this sounds familiar to you, try eating mangoes for dessert. The sweet fruit can help compensate for iron deficiency.

4. The risk of chronic diseases will decrease, and youth will last

All the same vitamin C is also a powerful antioxidant.

This is the name for substances that protect cells from damage by free radicals. The more free radicals in the body, the stronger the so-called oxidative stress. His doctors associateChronic inflammation and oxidative stress as a major cause of age-related diseases and cancer with the emergence of a variety of chronic diseases - from diabetes and cardiovascular disorders to autoimmune, cancer and dementia. Among other things, oxidative stress causes accelerated external aging - wrinkles, age spots appear on the skin more easily and faster, it sags.

The mango action vitamin C supplementedMajor Mango Polyphenols and Their Potential Significance to Human Health and other antioxidants - plant polyphenols, including mangiferin, catechins, anthocyanins, quercetin, kaempferol, rhamnetin, benzoic acid and more. Thanks to this, the fruit is able to stop aging and the development of chronic diseases.

5. Heart condition will improve

Mangoes contain nutrients for a healthy cardiovascular system. For example magnesiumMagnesium basics and potassiumThe heart and potassium: a banana republic (they help maintain a healthy pulse and normalize blood pressure).

Or the already named mangiferin. ResearchProtective effect of mangiferin on myocardial ischemia ‑ reperfusion injury in streptozotocin ‑ induced diabetic rats: role of AGE ‑ RAGE / MAPK pathways, Mangiferin protects rat myocardial tissue against cyclophosphamide induced cardiotoxicity show in animals that this antioxidant is able to protect heart cells from oxidative stress and inflammation. Experiments on humans have not yet been carried out, but scientists call the existing data promising.

6. Digestion problems will decrease

Due to its high fiber content, mango helps to get rid of constipation and diarrhea. One 4-week studyPolyphenol-rich Mango (Mangifera indica L.) Ameliorate Functional Constipation Symptoms in Humans beyond Equivalent Amount of Fiber among adults with chronic constipation has shown that daily consumption of the fetus relieves condition is more effective than a dietary supplement containing the same amount of soluble food fibers.

In addition, the mango containsMango starch degradation. II. The binding of alpha-amylase and beta-amylase to the starch granule digestive enzymes that improve the breakdown of food. As a result, the food is absorbed better.

7. You will protect your eyesight

Lutein and zeaxanthin, which are also abundant in mangoes, are beneficialFruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eyes affect the condition of the retina and protect it from damage caused by excess light.

8. The condition of the skin and hair will improve

Vitamin C also enhancesThe Roles of Vitamin C in Skin Health production of collagen - a protein that allows skin and hair to maintain its elasticity and strength.

Besides this, mango is a good source of vitamin A: it promotesEndogenous retinoids in the hair follicle and sebaceous gland hair growth.

9. The risk of certain types of cancer may decrease

The plant antioxidants mentioned above - polyphenols - are responsible for this.

Test-tube and animal studies show that mango polyphenols canAnticarcinogenic effects of polyphenolics from mango (Mangifera indica) varieties to suspend and even reverse the development of cells of various types of cancer - in particular, colon, lungs, prostateInduction of apoptosis by lupeol and mango extract in mouse prostate and LNCaP cells, breastMango polyphenolics suppressed tumor growth in breast cancer xenografts in mice: role of the PI3K / AKT pathway and associated microRNAs and blood.

Naturally, in case of cancer, no mango can replace full-fledged professional therapy. But the fruit is still capable of supporting the body in the fight for health.

How and to whom can a mango harm?

In the vast majority of cases, the fruit is safe. There are only two points to consider.

1. Make sure you are not allergic to it

For some people, substances in mangoes (especially in the peel) can be allergens.

Most often, the reaction to them is manifestedDelayed allergic reaction after eating mangoes? in the form of contact dermatitis affecting the area around the mouth: lips and skin become inflamed, cracked, painful and itchy. But in some casesHypersensitivity manifestations to the fruit mango it may even come to anaphylactic shock.

In general, if you have ever had any allergic reaction to a mango, even in the form of a slight burning sensation on the lips, the fruit, for all its usefulness, should be discarded.

2. Don't eat too much

One medium fruit per day is more than enough to squeeze out all the benefits you need. More is already bad. The sweet flesh of mango contains natural sugarsMango, Rawwhich, when overestimated, can cause health problems - for example, an increase in Sahara in the blood (this is especially dangerous for diabetics) or weight gain.