Mango has many health benefits. It is high in fiber and is a great source of vitamins A and C. The top surprising benefits of mangoes include Immunity Booster, Supports Skin Health & Regeneration, Aids Digestion, Supports Healthy Blood Sugar Levels and May Help Reduce Kidney Stones.
The King of Fruits and Vitamins in Mango
Mangoes are one of the most nutritious and delicious fruit and are known worldwide as the king of fruit. Mango, a tropical fruit comes in as many as 1,000 varieties. This delightful and refreshing fruit helps to keep us cool during the hot summer months. The mighty mango offers a healthy dose of vitamins, minerals, and enzymes beneficial for your health.
Mango Fruit Benefits
Mango is a great high-fiber and high-antioxidant, beta-carotene, and vitamin-C-rich fruit. They are a good source for boosting the immune system, protecting eyesight, and also keeping indigestion at bay. Moreover, they neutralize free-radical damage in the body.
They also contain bioflavonoids, the compounds that help plants capture energy from the sun, and when eaten they aid our immune system. Mangoes also supply potassium and fiber and are low in calories. The insoluble fiber, abundant in mangoes, aids the elimination of waste from the colon and helps prevent constipation.
One cup of mangoes provides
100% daily vitamin C
35% daily vitamin A
20% daily folate
12% daily dietary fiber
10% daily vitamin B6
8% daily potassium and vitamin K
Mango Health Benefits
Ever since the Vedic period, mangoes have been highly appreciated in ayurvedic healing and cooking. Mango trees belong to the same family as cashews and pistachios and can grow to the height of 50 feet in India. All parts of the tree are used for different purposes. The bark, leaf, flowers, fruit, and seed offer a variety of medicinal purposes. There are also over a thousand varieties of mangoes that vary in shape from round to pear-shaped to narrow and oval and can weigh as much as four pounds each.
Bark, leaves, flowers, seed, raw and ripe fruits of mango have myriad medicinal uses. Texts of Ayurveda mention various herbal preparations using different parts of the mango tree. These preparations are used to normalize a variety of health conditions.
Research: Mangifera Indica (Mango) – NCBI
Mango- Cleansing Laxative
The stringy texture of the mango is a sign of insoluble fiber. High fiber, combined with sour & sweet taste makes mango a great laxative. The smooth, fleshy feel of mango (a sign of demulcent quality) soothes inflamed tissues and prevents dry-type constipation. Mangoes’ diuretic qualities can be used to cleanse the kidney while beta carotene’s stimulating qualities purify the blood and liver. In pitta individuals with an exhausted liver, a mango might overstimulate the liver and make you feel overstimulated. They are high in iron, helpful for anemia.
Mango Skin Benefits
The King of Fruits is not just a delicious snack, but is also so good for your skin. Packed with vitamins A, C, and E, potassium, calcium, oleic acid, and stearic acid, this fruit:
– Treats and soothes dry skin.
– Plumps skin and adds a healthy glow.
– Prevents premature aging and reduces the appearance of fine lines and wrinkles.
– Boosts collagen production.
– Can protect skin from sun damage when consumed.
Ayurveda on Benefits of Eating Mango
Ripe Mango Benefits as per Ayurveda
As per Ayurveda health benefits of eating ripe mango is it’s sweetness and heat. It balances all three doshas and acts as an energizer. Ripe mango normalizes vata and pitta. It helps to relieve constipation and normalize digestion. Consumption of ripe mango increases hemoglobin in the blood and is very useful in treating anemia.
Ayurvedic texts eulogize the uses of ripe mango as an aphrodisiac. It is known to rejuvenate the male reproductive system and increase the quality and quantity of semen. It also increases sexual energy and stamina. Thus it helps in erectile dysfunction and low libido. Ripe mango strengthens the body and increases the glow of the skin.
Green Mangoes Benefits as per Ayurveda
Raw Green Mango health benefits is in it’s sour in taste and vitiates all three doshas. The ayurvedic qualities of green mango are sour, astringent, and cooling. They should not be eaten alone or in large quantities because they can aggravate the doshas, especially Pitta dosha. However, prepared ayurvedically, in combination with spices (for example, in a chutney), they help digestion and improve the flavor of food. Green Mango can be added to dal (pulses) and vegetables or made into chutneys and pickles.
Raw Mango, when consumed in form of Aam Panha, works as a good digestive drink. Panha is a recipe prepared by cooking raw mangoes, and then the pulp is extracted & cooked with jaggery, cardamom, black salt, cumin powder; this syrup is mixed with cold water to make Panha – is a good rejuvenating summer drink, quenches thirst, it pacifies pitta and also works as good digestive drink.
Mangoes support all the seven dhatus (body tissues) and provide a very satisfying snack or dessert. An ayurvedic mango lassi provides a great refreshing drink for any summer meal. A milk-mango shake cools the physiology and helps weight gain. Mango Chutney makes a delicious and spicy accompaniment to any dish. Mangoes can also be added to puddings, salads, or fruit desserts. Try to use fresh mango instead of canned mango purée, which is void of the nutritional benefits of fresh fruit and may contain added sugar.
Can Diabetes Patients eat Mango?
Persons suffering from diabetes can eat this fruit in limited quantities as it is high in glycemic index. One suitable option for diabetic patients to enjoy mangoes is to reduce the portion of carbohydrates (rice, wheat, ragi, jowar) in the diet and add mango in its place. Keep checking your blood sugar level daily when you consume mango.
Why You Should Include Mango in Your Summer Diet
- strengthen the skin, hair, and nails
- alkalines the whole body
- prevents some cancers
- improves vision
- improves digestion
- lowers cholesterol
- boosts immunity
- regulates blood pressure
- stress relief
- high in cooper
- vitamins B5&6, A, E
- Nourishes overall body
- fights fatigue
- improves memory and concentration
- promotes good sleep
- great source of iron
A Healthy way to include Mangoes in your Diet and Important Advice for Consuming it the Right Way
- Do not forget to add/sprinkle a pinch of dry ginger powder or 1 teaspoon of ginger juice to a glass of mango smoothie or mango fruit slices. This nullifies the imbalances which happen during the digestion of mango.
- Mangoes are heavy to digest and slightly hot in potency, and so should be consumed in appropriate proportion. Avoid overeating despite its tempting taste, or it can cause indigestion.
- Avoid drinking water after eating mango or mango juice, this can lead to indigestion and pain in the abdomen.
- Make sure you have a good amount of ghee, a pinch of pepper powder, cardamom powder when you have mangoes or mango preparations like juice, aamras, pulp. These ingredients surely enhance the flavor and prevent indigestion.
- Last but not least – always soak mangoes in cold water for about an hour before you eat them, these neutralize the hot potency of mango and make them juicier.
Now enjoy the Mango season….