Who does not enjoy a good mango as a rich and nutritious dessert? This fruit has an exceptional taste and is appreciated in both eastern and western countries.

With a great seed and a juicy but firm texture, there are different types of mangoes on the market that offer different flavors, colors and shapes. Externally, mangoes are usually green, red and yellow, but inside they share the same golden color.

Properties, benefits and ways to eat mango

Its pleasant texture and sweet flavor makes the mango one of the most consumed fruits in the whole planet. But its appeal lies not only in its gastronomic qualities, but also in its nutritional and dietary benefits: mangos contain more than 20 vitamins and as many minerals.

In today’s article we will explain the properties and benefits of eating mangoes for your physical and mental health .

1. Prevents asthma

Thanks to the beta-carotenes present in the mango pulp it is easier to prevent the development of respiratory diseases such as asthma. This nutrient is also present in broccoli, apricots, pumpkin or even cheese.

2. A help against cancer

Again, thanks to the beta-carotenes present in the mango, our body is able to prevent certain forms of cancer, especially prostate cancer, as detected in an extensive study conducted at Harvard University. This antioxidant has also been shown to have a protective effect on the appearance of colon cancer .

3. Improve our eye health

Another antioxidant present in the mango, zeaxanthin, is able to filter out some of the blue light rays that damage our eyesight . In this case, the zeaxanthin acts as a protector in our visual health, as different investigations have detected. In addition, it should be noted that eating several pieces of fruit every day is one of the protective factors against vision problems such as macular degeneration suffered by many elderly people.

4. Protect your bones

Being especially rich in vitamin K, the mango is one of the best foods to prevent the deterioration of bone mass . Vitamin K allows us to increase the amount of essential calcium that we absorb after each intake of dairy products or other foods rich in this mineral, and this is a very important help to avoid fractures and have perfect bone health.

5. Especially suitable for patients with diabetes

Patients with type 1 diabetes benefit from the large amount of fibre provided by the mango . Various studies have shown that fibre keeps glucose at controllable levels. In addition, people with type 2 diabetes also notice improvement in their blood sugar and insulin levels.

6. Prevents heart disease

The mango is a food very rich in fiber, vitamins and potassium. These three nutritious components are essential to help our body prevent cardiovascular diseases and problems . Several studies have shown that eating foods with potassium and reducing sodium intake is the basis for a diet that protects our heart from certain disorders.

7. Against constipation

We usually pay little attention to our digestive health, but the truth is that the mango, as well as most fruits, is rich in water and fiber . These two components help us to prevent constipation and to go to the toilet regularly.

8. Makes skin and hair shiny

People especially interested in improving the shine of their skin and hair also find a great ally in this fruit. The mango contains a lot of vitamin A, a nutrient that regulates sebum production. Thanks to this component, eating mangos helps us to keep our skin and hair shiny and properly hydrated .

How to eat mango?

Sliced in the dessert, with a little honey, sliced in the yogurt … Even Japanese cuisine has reserved an important role for the mango in its delicious ‘makis’. A fruit that combines with everything and is always pleasant to taste.

Bibliographic references:

  • Medrano, A. & others (2014) Mango: agro-industrial aspects, nutritional/functional value and health effects. Available at: https://www.ncbi.nlm.nih.gov/pubmed/25561099