Health & Life

Vitamin C and A Fruit: More Than Oranges and Grapefruits, A Taste Everyone Enjoys

Mangoes are a delicious fruit enjoyed by many. However, beyond their taste, mangoes offer an array of health and beauty benefits that often go unnoticed.

Administrator

20 April, 2024

Mangoes: A Nutrient-Rich Superfood

Mangoes are a low-calorie fruit that is packed with nutrients. They are especially rich in vitamin C, which helps boost immunity, aids in iron absorption, and promotes cell growth and development.

Additionally, mangoes are a good source of copper and folate, nutrients that are especially important during pregnancy as they support healthy fetal growth and development.

Health Benefits of Mangoes

– Enhances Immunity

Mangoes are an excellent source of vitamin A. One of the foremost nutritional benefits of mangoes is its immunity-boosting properties.

Studies have indicated that a deficiency in vitamin A actually impairs your natural immune function. This means consuming adequate vitamin A is crucial for maintaining a robust immune system.

– Supports Skin Health and Rejuvenation

Perhaps one of the lesser-known nutritional benefits of mangoes is its ability to safeguard the health of your skin.

Researchers have found that the nutrients in mangoes actually combat UVB-related skin aging. Furthermore, due to their vitamin A content, mangoes also possess the ability to promote skin regeneration. The retinol in vitamin A actually helps stimulate new skin cell production. It has been shown to not only protect against collagen breakdown but also delay the aging process.

– Aids Digestion

Mangoes have been used to promote digestion for thousands of years in traditional Indian medicine. One study suggests that mangoes not only have anti-diarrheal properties but also demonstrate antibacterial effects by inhibiting the growth of both Streptococcus aureus and Proteus vulgaris.

Additionally, in a four-week study involving 36 men and women with chronic constipation, researchers found that eating mangoes daily was more effective in reducing constipation symptoms than taking an equivalent amount of fiber supplements.

– Manages Blood Sugar Levels

One of the most notable nutritional benefits of mangoes is their significant blood sugar-lowering potential.

A study found that when 20 obese adults consumed mangoes daily for 12 weeks, it significantly reduced their fasting blood sugar levels. Although mangoes did not lead to any weight changes, researchers noted that regular mango consumption had beneficial effects on their fasting blood sugar levels.

– Helps Reduce Kidney Stones

You may be surprised to learn that the nutritional benefits of mangoes also include reducing the risk of developing kidney stones, thanks to its vitamin B6 content.

Studies have indicated that higher intakes of vitamin B6 are associated with a decreased risk of developing kidney stones. This is because consuming ample vitamin B6 actually helps reduce the production of oxalate, a substance commonly involved in kidney stone formation. Moreover, researchers suggest that consuming at least 40 mg of vitamin B6 daily may decrease the risk of kidney stone formation in women.

Cautions When Consuming Mangoes

Eating Mangoes on an Empty Stomach

Whether it’s ripe or unripe, you should not eat mangoes on an empty stomach. The acids in mangoes irritate your stomach, increasing gastric juices, and raising the risk of intestinal diseases. Eating mangoes on an empty stomach can also cause temporary intoxication.

Eating Unripe Mangoes After Drinking Alcohol

You may think that unripe mangoes are a great snack to accompany alcohol. But that’s not the case. Unripe mangoes, when combined with the alcohol in liquor, create toxins that make you more prone to intoxication and damage your stomach lining.

Eating Mangoes and Seafood Together

Mangoes and seafood are both foods that are commonly known to cause allergies. Consuming them together can lead to indigestion, bloating, or diarrhea.

Eating Mangoes When Overweight or Diabetic

Mangoes are a fruit that is high in sugar, so individuals who are overweight or diabetic should limit their intake.

Even healthy individuals should not overindulge in mangoes. Experts recommend that people consume only around 200-250g per day to ensure an adequate supply of essential nutrients without overloading the body.

Eating Mangoes with Spicy or Hot Foods

Mangoes should also not be consumed with spicy or hot foods like garlic, onions, leeks, ginger, alcohol, chili peppers, black pepper, cinnamon, star anise, or cumin because these combinations can harm the kidneys.

Eating Mangoes While Consuming Pineapple

One of the nutritional components of pineapple has side effects on the skin and blood vessels. Eating these two fruits together can easily cause allergies because both mangoes and pineapples contain chemical compounds that can cause skin allergies.

Frequently asked questions

Studies indicate that a deficiency in vitamin A impairs immune function. Mangoes, being an excellent source of vitamin A, help boost immunity and maintain a robust immune system.

The nutrients in mangoes combat UVB-related skin aging and promote skin regeneration. Vitamin A in mangoes stimulates new skin cell production and protects against collagen breakdown, thus delaying the aging process.

Mangoes have been used to promote digestion in traditional Indian medicine. Studies suggest they have anti-diarrheal and antibacterial properties, and they are more effective in reducing constipation than fiber supplements.

A study found that daily mango consumption for 12 weeks significantly reduced fasting blood sugar levels in obese adults. Regular mango intake can benefit those with high blood sugar levels.

Yes, mangoes are rich in vitamin B6, which helps reduce the production of oxalate, a substance involved in kidney stone formation. Higher intakes of vitamin B6 are associated with a decreased risk of developing kidney stones.

Mangoes should not be eaten on an empty stomach as they can irritate it and increase the risk of intestinal diseases. Unripe mangoes, when combined with alcohol, can create toxins that damage the stomach lining. Mangoes should also be consumed in moderation by those who are overweight or diabetic due to their high sugar content.