All hail the king of fruits, Mango! Native to south Asia, this summery fruit is a fresh delight in contrast to the prickly heat of summers, a national fruit to countries like India, Pakistan and Philippines this mouth-watering fruit is grown in the tropics and is believed to have originated in the sub-Himalayan plains of the Indian subcontinent.
One cup of Mango (225 gm) contains the following nutrients:
Calories - 105
Vitamin C 76%
Vitamin A 25%
Probiotic Fibre 9%
Vitamin B6 and other B Vitamins 11%
This exotic seasonal fruit boost of some INCREDIBLE BENEFITS for your body, stated below:
Ø Boosts Immunity
One single mango contains enough vitamin C to supply your body with the daily requirement necessary for proper functioning of the immune system. This helps in maintaining healthy blood vessel walls and a fast recovery from wounds.
Ø Increases Blood Level
Mangoes also composes of copper in moderate amount, which is a vital enzyme required for the production of red blood cells.
Ø Good for Heart Health
They contain high amount of potassium required for regulating blood pressure and for balancing body fluids, additionally they include no traces of sodium which may save you from cardiovascular problems.
Ø Helps in Digestion
Due to the presence of high fibre content and certain enzymes, mango helps in breaking down and digestion of proteins and fibre. Which helps in keeping the digestive tract working efficiently, and reducing the chances of getting type 2 diabetes and cardiovascular diseases.
Ø Good for Diabetics
With an average glycemic value of 51, mangoes lie low on the glycemic index level and thereby with moderate consumption is considered a good food option for diabetics. This allows releasing sugar slowly in the body and not resulting in sudden spike of blood sugar levels.
Ø Lowers Cholesterol
In fact this magical fruit is capable of lowering and stabilizing both cholesterol and sugar levels and is known to be stocked up of beta-carotene which helps lower the chances of a person to develop respiratory problem like asthma and heart diseases.
Ø Promotes Eye Health
Boastful of vitamins like B, A, E, K, mangoes are considered an excellent agent to keep the eye-sight healthy and in preventing night-blindness and dry eyes.
Ø Clears the Skin
It also promotes healthy skin, reproductive health, and aids in cell growth. Folate which is a B complex vitamin ensures to keep your heart healthy and regularise production of blood cells.
Ø Promotes Healthy Gut
Mangoes are powerhouse of fiber which helps in making you feel fuller and side by side decreases absorption of carbohydrates and fats. With lesser calories and sweetness, it is the ideal fruit for weight loss, as it curbs sweet cravings for indulgences like chocolates, doughnuts and pastries.
Ø Prevents Cancer
This summery fruit is loaded with antioxidant compounds like fisetin, galli, mangiferin, norathyriol and quercetin, these potential antioxidants help the body to protect the cells from damage and prevents prostate cancer, breast cancer and colon cancer.
Ø Alkalizes the Whole Body
This storehouse of essential nutrients maintain the alkaline content of the body as they include malic, tartaric and citric acid and assist in various body processes.
Does eating mangoes lead to weight increase?
Eating mangoes does not lead to weight gain until and unless consumed in excess which actually goes for everything you eat as anything in excess is harmful for the body and maintaining a balance is crucial. Seasonal fruits have been long associated with weight loss, in fact in a study published by the nutrition research in April 2008 found that overweight people who ate higher amount of fruits lost more weight than those who ate less.
Mangoes themselves are low on calories, a medium-sized mango weighs around 200gms, providing with you 150 kcal and negligible amount of fat. So any day if you consume just 1 to 2 mangoes during your snack time the total calorie count will come up to 500 which is perfectly fine for the body.
The actual problem arises when you consume a meal already high on calories along with a side dish of divine mangoes, as the body does not require such huge amount of calories in one go, it makes it difficult for your body to break it down and convert it into glucose aka energy. Each pound of weight loss requires a 3500 calorie deficit and mangoes which are low on calories help with maintaining this deficit, provided consumed in moderation and not going overboard with it.