The sweet mango is known as the 'King of fruit'. Juicy and delicious, it is one of the favorite fruits for many people. In fact, mango has attractive taste and high nutritional value. What are the benefits of eating mango regularly? Here are six benefits of eating mango. Let's take a look at them.
Mango can prevent cancer
This fruit contains more than ten kinds of polyphenols. These plant compounds have antioxidant activity and can protect cells from DNA damage, leading to degenerative diseases, including type 2 diabetes and cancer. (in animal studies, mango antioxidants actually inhibit the growth of breast cancer cells. )
They strengthen the immune system
A cup of mango can provide about a quarter of vitamin A, which is essential for the normal operation of the immune system, including the production and activity of white blood cells. Insufficient vitamin intake is associated with greater susceptibility to infection.
Mango improves skin and hair health
Vitamin A in mango is also the key to the development and maintenance of various epithelial tissues (including skin, hair and sebaceous glands). The latter is attached to the hair follicles, helping to keep the hair moisturizing and healthy. (in animal studies, vitamin A deficiency is associated with hair loss. ）A cup of mango also provides 75% of the minimum daily vitamin C intake. This nutrient needs to produce collagen, a tissue that gives skin elasticity and helps prevent wrinkles and sagging.
They can relieve constipation
In a study of patients with chronic constipation (funded by the national mango Council), eating mango was found to be more helpful than eating the same amount of isolation fiber. Although mangoes are a high FODMAP food, it is important to note that they can cause gas and swelling in some people, especially those with irritable bowel syndrome.
Improve blood sugar
The sweet seems unlikely to improve blood sugar, but that's the conclusion of a preliminary study at Oklahoma State University. For 12 weeks, 20 obese men and women ate 10 grams of freeze-dried mango pulp (equivalent to half a fresh mango) a day. At the end of the study, participants had lower blood sugar levels than they had at the beginning of the experiment. Researchers suspect that bioactive ingredients in fruits, including antioxidants, may be at work.
Mango is good for eyes
The antioxidants lutein and zeaxanthin in mangoes help the eyes in many ways. These two natural compounds, which protect the retina and lens, have been shown to increase vision, reduce discomfort caused by glare, enhance visual contrast, and reduce the time for eyes to recover from strong light. The duo can also protect the eyes from harmful ultraviolet rays, and resist or slow down the progress of cataract and macular degeneration.
How to eat more mango
Fortunately, fruit is easy to integrate into any food, whether sweet or fragrant. For example, you can add mango slices to your avocado toast, or Greek yogurt or overnight oats. Beat the mangoes into smoothies and add salads, tacos, tuna or chicken salads, and garden salads. Place mango on cooked fish or mix it into whole grains, such as quinoa or wild rice. Mango can also add delicious and colorful ingredients to desserts and snacks, including Chaya pudding, coconut milk ice cream, and even mango Margarita!