Mango Fruits and Health

Victoria Hanson

Mango is called the king of fruits not just for its taste and super flashy yellow colour, but also for the array of health benefits it offers.
Mango is one of the delicious seasonal fruits grown in the tropics.
The tree is believed to be originating in the sub-Himalayan plains of the Indian subcontinent. Botanically, this exotic fruit belongs to the family of Anacardiaceae, a family that also includes numerous species of tropical fruiting trees in the flowering plants such as cashew, pistachio.
The mango is a member of the drupe family, a type of plant food in which an outer fleshy part surrounds a shell (what we sometimes call a pit) with a seed inside. Olives, dates and coconuts are also types of drupes.
There are many different kinds of mangoes that range in color, shape, flavor and seed size, While the skin color of mangoes can vary from green to red, yellow or orange, the inner flesh of the mango is mostly a golden yellow. They have a sweet and creamy taste and contain over 20 vitamins and minerals.
Mangoes have been named the most widely consumed fruit in the world. Some of the possible health benefits of consuming mango include a decreased risk of macular degeneration, a decreased risk of colon cancer, improvement in digestion and bone health and even benefits for the skin and hair.
Many studies have suggested that increasing consumption of plant foods like mangoes decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.
Promotes Healthy Sex:
Mangos are a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (from whole foods) does help.
Asthma prevention
The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin and carrots.
Cancer
Diets rich in beta-carotene may also play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition, Mango has been shown to have an inverse association with the development of colon cancer in the Japanese population.
In a study conducted by Texas AgriLife Research food scientists who tested mango polyphenol extracts in vitro on colon, breast, lung, leukemia and prostate cancers, mangoes were shown to have some impact on all cancers tested but were most effective with breast and colon cancers. The researchers are hoping to do a small clinical trial with individuals who have increased inflammation in their intestines with a higher risk for cancer for further proof for the efficacy of using mangoes in cancer prevention or treatment.

Bone Health
Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables, and is important for improving calcium absorption essential for optimal bone health.6

Diabetes
Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of mango provides about 3 grams of fiber.
The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams for men.
Digestion
Mangoes, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.

Heart disease
The fiber, potassium and vitamin content in mangoes all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.
Skin and Hair
Mangoes also great for your hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

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