Mango a Day Keeps Doctor Away
Fruits are an indispensable component of a healthy diet, pivotal in maintaining overall health and well-being.
Abundant in vitamins, minerals, and fibre, fruits contribute to various health benefits, including strengthening our immune system and enhancing digestive health.
Incorporating fruits into our daily meals and snacks is a simple yet effective step towards achieving optimal health.
These nutritional gems are packed with vitamins, minerals, and fibre, collectively contributing to various health benefits.
From boosting immunity to supporting digestive health, fruits are nature's way of providing us with the essential building blocks for a healthy lifestyle.
Whether savoured in their fresh, frozen, or dried forms, incorporating fruits into your daily meals and snacks is an uncomplicated yet powerful step toward achieving optimal health.
The saying an apple a day keeps the doctor away is popular in the health and wellness industry. However, mango is another tropical fruit that merits equal recognition for its potential health benefits.
Characterized by their vibrant colour, succulent flesh, and sweet aroma, they are both a delectable treat and a nutritional powerhouse capable of significantly promoting overall well-being.
Incorporating them into your daily diet can provide numerous health benefits. Embark on a journey to discover these benefits and experience the transformative power of nature's bounty.
We trust the calories, Sugar, and proteins from processed foods like biscuits, noodles, and other foods not of Indian Origin.
Upon contemplating the inclusion of fruits in our diets, we often embark on a journey of meticulous evaluation, delving into the complexities of calorie counts, protein content, mineral profiles, and vitamin compositions, carefully assessing each fruit option.
How do I compare?
Are these Mangoes good for me?
Mango is a Local fruit for us in India.
Mango Mania: Unveiling the Nutritional Secrets Endorsed by Top Nutritionists
Nutritionist Jasleen Kaur - Mango is a fat, salt-free fruit and, of course, cholesterol-free; hence, it is a super fruit for summer.
As per Rujuta Diwekar Mango Kaho aur khane do.
Mangoes containing phytic acid can be soaked in water for 30 minutes before consumption to reduce the excessive phytic acid and cool the temperature.
Mangoes have nutrient that expedites fat-burning actions.
There is one question generally asked by diabetic patients or their relatives.
Is Mango Safe for People With Diabetes?
Most dietary recommendations India's leading nutrition and exercise science experts, like Rujuta Diwekar, suggest for people with diabetes. She recommends eating plenty of fruits and vegetables like mango you can eat in a plenty but controlled manner.
If you see multiple nutrition guidelines, it is generally recommended that people with diabetes consume two to four servings of fruit daily without skipping other meals or roti.
As per some people's myths, they restrict the number of fruits like mangoes they eat. There might be multiple reasons they are worried about the sugar content in this and various fruits.
However, numerous clinical studies and research by researchers prove that when Sugar.
Consumed from whole fruit, Mangoes have minimal effect on blood sugar levels.
Mango Fiber Content
Alphonso has a good range of fibre dietary fibre, which slows the absorption and digestion of Sugar and helps improve overall blood sugar control.
The fibre in this fruit can also lower insulin resistance, which could assist guards in fighting type 2 diabetes.
Fruits also include polyphenols that improve blood sugar control (39Trusted source, 40Trusted).
Moreover, eating a lot of fruits and vegetables has been linked with lower levels of oxidative stress and inflammation in people with diabetes (41Trusted source).
It is said that not all fruits are born equally. A couple of them raise blood sugar more than others, and people with diabetes are well-advised to check their blood sugar levels after eating to figure out which foods they should limit.
Nutrition facts about mango:
Mangoes are a tasty, sweet, and tangy tropical fruit. It is from the family of Mangifera Indica, a drupe fruit.
King of Fruits and King of Mangoes is a single-seeded fruit. Mangoes are classified among widely consumed fruits Globally.
A tasty Alphonso Mango is one of the most Nutritious, healthy fruits known globally.
The average mango, let's say, is nearly 200 grams. When peeled, cut, deseeded, and sliced, one Mango serving is equivalent to almost ~1 cup of sliced Alphonso, approximately 110 to 120 grams. Each Mangoes serving is sodium-free, cholesterol-free, and fat-free.
One complete Alphonso with seed, peel, and the inner flesh is approximately 186 calories.
But the same calories, if you consider it with actual flesh or cubes cut in Alphonso, is 66 calories.
How Many Calories per person are required?
The recommended daily calorie intake is 2,100 for individuals living in urban areas and 2,400 for those in rural areas.
The Indian Council of Medical Research (ICMR) recommends per person per day calorie.
The general minimum requirement per day per person calorie norm is 1800 kcal as per FAO - Food and Agriculture Organization for both rural and urban populations.
Fat in Mango
The total fat in Alphonso is 0.4 gm. It is among those foods which is 82.9% of water.
It makes your stomach fill without increasing the fat level. It has fewer fats compared to other summer fruits.
The majority of fat found in such foods is monounsaturated or polyunsaturated fat. These are healthy forms of fat.
As per Ayurveda, you should eat seasonal fruits, preferably local fruits, which are always better than imported ones.
It Contains 0 mg of cholesterol, so if you consume Mangoes daily, it will also help you regulate your cholesterol levels.
It contains an extraordinary amount of digestive fibre pectin, which helps lower low-density lipoprotein (LDL or bad cholesterol, Lowers LDL cholesterol), which reduces plaque-causing in the blood vessels and clears blocks in blood flow.
Sodium in Mango
Sodium content is shallow, nearly 1 mg, which is much less than your required sodium intake as per WHO is 2,000 mg (means 2 grams); compared with other fruits, it is less than all.
Hence, it contains minimal sodium, corresponding to other fruits.
Potassium in Mango
A Fruit, which is full of potassium, reduces high blood pressure. One cup of Mangoes slices includes 168 mg of potassium, nearly 4% of the required daily value. It contains lower potassium than other fruits.
It helps to maintain hair growth. Which is a healthier option than excessive potassium?
Potassium helps your muscles contract. It is also essential for transmitting nerve impulses.
Your blood quantity increases by nearly 50 per cent during your pregnancy, so you might require extra electrolytes like potassium, chloride, and sodium working together, keeping the excess fluid in an appropriate chemical balance during pregnancy.
Carbohydrates in Mango
Carbohydrates in this are higher if you consider them individually. But when you feel 1,800 to 2,000 calories a day, Hapus, you eat nearly ~10% of the required daily value for carbohydrates.
If you think in another way, Carbohydrates are your fuel tank or your body's principal energy source.
They help supply energy to your muscles, central nervous system, kidneys, heart, and brain.
For example, carbohydrate like fibre helps the digestive system and promotes a healthy Gut. It also makes you feel your stomach full and controls blood cholesterol levels.
Dietary Fibre in Mango
It is a carbohydrate or carbs that we cannot digest using the enzymes in our bodies.
It is abundant in fruits like Hapus and vegetables, cereals, fruits, nuts, grains, and lentils.
Fibre is clustered by its physical qualities, which are called as
- Soluble
- Insoluble or resistant starch
Insoluble fibre doesn't dissolve in water.
It is a low-calorie fruit. Phytochemicals and dietary fibre help bowel movement and are a natural laxative for constipation. It contains 1.6 gm of dietary fibre.
As per a study by Texas A&M University, those suffering from chronic constipation who are supplemented with Hapus have more relief in constipation and diarrhoea as it has a considerable amount of water and dietary fibre in the fruit.
With digestive dietary fibre, the water of nearly 82.9% and digestive enzymes aid multiple aspects of digestive health and promote gut health.
How Much Sugar in Mango?
King of the fruit is a sweet fruit with a high level of natural Sugar. Hapus is nearly 14 gm of naturally occurring Sugar for cutting sliced 100 gm cubes of its flesh.
Ripened Alphonso mango fruit is a significant source of sugars (sucrose, glucose, and fructose).
The ripened Hafoos fruit flesh cubes contain nearly 14% of total sugars, which comprises of
-
Sucrose: 7.12 gm
-
Glucose:2.08 gm
-
Fructose: 4.82 gm
Research has shown that you have reduced blood glucose levels and increased insulin levels with Alfonso.
Some people who have diabetes think that they should not eat Hapus fruit because it contains a high level of Sugar, which is 14 gm.
However, eating mangoes moderately will be beneficial because mangoes contain multiple vitamins, nutrients, and minerals with dietary fibre, which helps you in summer.
If consumed in moderation, mangoes are a healthful fruit added to your diet in the case of Diabetic patients.
Mangoes' glycemic score is 51–56 on the glycemic index (GI) chart, similar to the orange juice glycemic index.
Mango Protein Content
It contains collagen proteins, nearly 0.82 gm. It acts slower in natural ageing, which protects bodily connective tissue and blood vessels. It also gives structure to your bouncy hair and glowing skin.
Collagen helps your skin radiance bounce and battle wrinkles and flabby hanging skin. Compared to other summer fruits, It has the right level of protein.
It comprises enzymes that help in breaking down protein.
It is a Vitamin and mineral-rich fruit. It contains multiple vitamins that help your body during summer.
Mango Vitamins A
Alphonso Mangoes contains nearly Vitamin A of 1082 IU, which is 324.6 mcg. It is almost 46 % of the required daily value of Vitamin A, which is abundant in hapush.
Mangoes have abundant beta-carotene, which assists in making Vitamin A. It helps boost eye health and prevents age-related vision loss or macular degeneration.
Vitamin A in Mangoes acts like an antioxidant; it helps to improve your vision. It also helps in glowing skin radicles and skin repair.
Those who consume mangoes in moderation also help eliminate dead pores and exfoliate the skin.
Mangoes are called Vision and Skin Friendly.
Mango Beta Carotene
One serving of Hafoos contains 640 μg of beta carotene, and the human body transforms beta carotene into vitamin A (retinol).
Beta carotene is a prototype of vitamin A. Our body needs vitamin A for the immune system, mucus membranes, and healthy skin. It also helps the excellent vision of the eye and health.
Antioxidants in this help to repair damage to the body caused by free radicals, which can lead to a range of health problems, including cancer, diabetes, and heart disease,
Skin Cancer Foundation of the USA always suggests adding a diet high in beta-carotene content, which can help protect against skin cancer.
Lutein and zeaxanthin in mangoes
Mangoes contain 23 μg of Lutein and zeaxanthin, two essential carotenoid antioxidants produced by fruits with a yellow to reddish hue colour on the skin, which helps with multiple benefits to the human body.
These carotenoids are a part of your eye's macula, which is a part of your retina; they are rich in cells that detect light and colour and are well known for protecting eyesight. It also helps migraine sufferers as it has anti-inflammatory effects.
Mango Vitamin
It is rich in multiple vitamins like Vitamin A, B, C, K, and E, which are very helpful to your body besides its taste.
Thiamine in mango – Vitamin B1
It contains 0.028 mg, nearly 2% of your daily required values.
It helps energy-boosting and supply to the body. It arranges the activity of muscles and nerves, which support proper heart function.
Riboflavin in Mango – Vitamin B2
Riboflavin, also called Vitamin B2 nutrients, could be a Vegan option for vitamin B2. Riboflavin helps heal body wounds heal faster. It contains 0.038 mg, 3% of the daily required value.
It promotes your baby's growth, healthy skin, and good vision during pregnancy. It is also essential for your baby's nerve, muscle, and bone development.
Niacin – Vitamin B3
It contains 0.669 mg, nearly 4 % of the daily required value. Niacin in Hafoos can help enhance levels of good HDL, removing the bad cholesterol (LDL) from your body to the liver for the filtration process and lowering triglycerides. Niacin also lowers bad LDL cholesterol.
That niacin in Alphonso helps in bodybuilding, which induces muscle fibre shift from type II to type I and raises the number of type 1 fibres in skeletal fibres.
Pantothenic acid – Vitamin B5
Hapus contain 0.197 mg, nearly 4% of the required daily value. It helps structure stress-related and sex hormones and red blood cells.
It helps support a healthy digestive tract, Processes other vitamins in the body, particularly B2 (riboflavin), and helps synthesize cholesterol.
Vitamin B6 fruits
Vitamin B6 in Hapus is 0.119 mg, nearly 9% of the required daily value. It helps in the Cognitive development and immunity function of our body.
With normal nerve function, It helps support and fit blood sugar levels. It helps in keeping healthy blood sugar levels. It helps to make the haemoglobin body. That holds oxygen in tissues and red blood cells, an incomplete body.
Vitamin B6 during pregnancy may help reduce vomiting and nausea feelings during pregnancy.
Folic Acid in Mango – Folate – Vitamin B9
Hapus contains abundant Vitamin B₉ or Vitamin B9 – 43 μg, which is 11%, also known as Folic acid, folate, and folacin, which are classified among B vitamins, is a dietary supplement.
Sufficient intake of Vitamin B 9 is essential during pregnancy periods, childhood, and teenage. It helps transform carbohydrates into energy and makes RNA and DNA.
It helps with depression. Low blood scales of folate could be highly possible depression. They may not respond as well to care with antidepressants with normal folate levels.
Folate is classified among B vitamins, which are required to prepare white and red blood cells within the bone marrow.
Mangoes treat anaemia during pregnancy due to the right amount of folate.
Choline in Mango
It contains Choline 7.6 mg, nearly 2% of the daily required value. It is an essential nutrient to maintain human health. It helps brain cells function.
The choline nutrient in this is also necessary for cell membrane structure in the mother's womb, allowing for the healthy development of a baby before birth.
Mango Vitamin C
It is full of Vitamin C. It is 36.4 mg, nearly 44% of the total required value, even higher than Apple and Watermelon.
Vitamin C benefits during pregnancy
Vitamin C benefits from absorbing iron
Vitamin C benefits acne.
Vitamin C benefits asthma
Vitamin C benefits the body
Vitamin C benefits bodybuilding.
Vitamin C benefits for eyes
Vitamin C benefits for the face
Vitamin C benefits hair
Vitamin C benefits producing more disease-fighting white blood cells
Vitamin C benefits for skin
Vitamin C benefits skin bounce.
Vitamin C benefits teeth
Vitamin C benefits weight loss
Vitamin C, also known as ascorbic acid, is essential for developing and growing body tissues.
It plays a crucial role in various functions, such as iron absorption, collagen formation, wound healing, and immune system building.
Additionally, it is vital for maintaining healthy teeth, bones, and cartilage. Mangoes containing Vitamin C can improve the skin's defence mechanism, promote healthy hair and skin, and contribute to overall well-being.
Vitamin E in Mango Fruit
It contains Vitamin E. Adding this tropical fruit to your diet helps build immunity. It is 0.9 mg, nearly 6% of the required daily value. Which helps build immunity levels and is a good source of antioxidants.
Vitamin K
Vitamin K is 4.2 μg, 4% of the required daily value. It is instrumental in regulating blood calcium levels, bone metabolism, and blood clotting.
Minerals in Mango
It is a vibrant fruit not only in taste but also in abundant natural Minerals and vitamins. It contains calcium, copper, zinc, iron, selenium, and more.
Calcium in Hapus is 11 mg, which is nearly 1% of the daily required value. Calcium in mangoes helps healthy teeth, muscles, and bones. It also helps manage blood pressure.
It helps to raise calcium and iron during pregnancy; lactation, breastfeeding, and menopause are essential. It helps to regulate age-related teeth, health, muscle, and bone resorption.
Hapus is among those fruits and vegetables high in magnesium, potassium, and calcium, sometimes called calcium wale fruit.
Copper in Mango
It contains 0.110 mg of copper, nearly 12% of the daily required value, higher than any other summer fruit. Copper helps the human body to maintain blood vessels, the health of your bones, and the nervous system.
It acts like a natural, tasty copper supplement. That's why it is called a superfruit.
Iron-rich fruits – Mango
Iron in Hapus is 0.16 mg, 1 % of the daily required value.
Comprising universal energy and focus, it helps maintain many critical roles in the body and gastrointestinal processes, build the immune system, and help regulate body temperature.
It is rich in iron; people with anaemia are advised to eat mangoes regularly. Pregnant and Menopausal women can indulge in tasty Hapus.
It helps increase their blood calcium levels with iron levels at the same time.
Magnesium Rich foods
Hapus contains 10mg of magnesium, nearly 3% of the daily required value. Magnesium helps regulate muscle function, including heart muscle function, which helps maintain a healthy rhythm.
Manganese in Mango
Hapus is rich in Manganese with 0.063 mg and nearly 3 % of the daily required value. As you know, our human body cannot produce Manganese. It is a good antioxidant and improves bone health.
Manganese plays a vital role in minimizing inflammation. It also helps in blood clotting and healing wounds. It supports Bone health. It may help in lowering blood sugar.
Phosphorous in Mango
Phosphorous in tropical fruit is nearly 2%, 14 mg of the required daily value. It helps build healthy teeth, reduces muscle pain during exercise, and makes healthy bones.
Potassium in Mango
Potassium is 168 mg and 4% of the daily required value. Potassium in Hafoos is a vital nutrient that helps to maintain body fluid levels and electrolyte balance.
Hapus may help with hypertension (high blood pressure), fatigue, and irritability.
How much potassium is in Hapus, which helps you maintain a steady pulse and relaxes blood vessels, promoting lower blood pressure levels?
It contains potassium and magnesium, along with the antioxidant mangiferin. The combination of all this helps support healthy heart function.
Selenium Benefits in Mango
It contains 0.67 mcg, 1.4% of the daily required value. Selenium deficiency is rare worldwide the antioxidant mineral Selenium is found in mangoes.
This antioxidant mineral helps protect your body from free radicals, which damage healthy cells and break down cell walls.
Selenium is an Antioxidant mineral that neutralizes free radicals so they stop damaged cells.
Benefits of Zinc in Mango
Zinc in Hapus is 0.09 mg, which is nearly 1 % of the required daily value.
It helps the healthy immune system and health, improves acne symptoms, reduces inflammation, correctly synthesizes DNA, reduces your risk of age-related diseases, treats diarrhoea, speeds wound healing, and promotes healthy growth in children.
The Bottom Line
It is rich in Multiple minerals, antioxidants, and a group of vitamins, Which is well associated with multiple health benefits. It improves your immunity level and helps even with potential anticancer effects.
It is the best natural supplement for health benefits for the eye, hair, heart, digestive, and skin.
It helps in gaining weight as well as losing weight. It is also a natural supplement for post-workout or post-gym foods.
On top of it is a tasty delight for your taste buds and fussy eaters, which helps you easily add to your diet as part of smoothies and multiple dishes in multiple cuisines.
These are our views as per Internet and Book research. Please discuss this with your doctor before doing any activity.
