7 Health Benefits You Can Get from Mango

the-benefits-of-eating-mangoes

The refreshing sweet taste of mango makes this seasonal fruit the star of rujak. Ngerujak does not feel good if there is no sour yellow. Psstt .. Do you know yet what are the benefits of mangoes for health?

Nutrients contained in mangoes

One cup of diced mango meat contains:
  •     100 calories
  •     1 gram of protein
  •     0.5 gram of fat
  •     25 grams of carbohydrates (24 grams of sugar and 3 grams of fiber)
  •     100 percent of the daily requirement for vitamin C
  •     35 percent of vitamin A
  •     20 percent folate
  •     10 percent vitamin B-6
  •     8 percent vitamin K and potassium

This sweet and sour fruit also contains copper, calcium, iron, and antioxidants such as zeaxanthin and beta-carotene.

The benefits of mangoes are good for health
1. Maintain healthy hair and skin

In an animal study, vitamin A deficiency risked severe hair loss. This is because vitamin A is an important substance for maintaining healthy epithelial tissue in the skin and hair to keep both moist and healthy.

In addition, eating a serving of yellow fruit can also meet about 75% of the body's daily intake of vitamin C.

The combination of vitamins A and C is needed by the body to produce collagen. Collagen is a special protein that provides and maintains skin elasticity to prevent wrinkles and sagging prematurely.

2. Lower blood pressure

Eating sweet foods often causes blood sugar to rise. But after the Oklahoma State University research team looked at the effect of mangoes on people with excess body weight, their blood sugar levels dropped quite dramatically compared to the time before joining the study.

These participants were asked to routinely eat 10 grams of dried mango every day, whose sugar content was equivalent to about half the fresh mango.

This decrease in blood sugar levels is thought to be the effect of active compounds and antioxidants specifically in the fruit.

3. Maintain eye health


Lutein and zeaxanthin are the two most found antioxidants in mangoes. Both are reported to help protect the function of the retina and eyepiece.

The functioning of the retina and a well-functioning eye lens can improve visual acuity, reduce the effects of uncomfortable eye glare, and reduce the time needed for the eye to recover after seeing bright light.

Lutein and zeaxanthin substances also work to protect the eyes from harmful ultraviolet rays, and slow the development of cataracts and the danger of macular degeneration.

4. Prevent cancer

In a study conducted by a team of researchers from Texas AgriLife Research, it was found that mango polyphenol extract can prevent the development of cancer cells in the large intestine, breast, lungs, leukemia, and prostate tissue. This fruit is proven to be the most effective at preventing the risk of breast and colon cancer.

The content of antioxidants that prevent cancer was also found on the skin. Research from Malaysia shows that mango skin contains polyphenols, carotenoids, dietary fiber, vitamin C, vitamin E and various other active compounds that have the potential to be anticancer therapies that are stronger than the fruit itself.

5. Relieves constipation

In a study that examined people with chronic constipation, eating this fruit turned out to be more helpful than eating fibrous foods like wheat.

It is important to note that mangoes are the main food of the FODMAP diet. This diet is a diet that avoids foods that can trigger gas and bloating in IBS people.

6. Helps prevent heart disease

The content of fiber, potassium and vitamins in this fruit has long been known to counteract disease or problems in the heart. Because the increase in potassium intake will be comparable with a decrease in sodium in the body.

Well if you consume enough intake of this sweet fruit in a day, this is very useful to reduce the risk of heart problems.

7. Helps to lose weight

If the mango is eaten in sufficient quantities and is not excessive, this is useful for losing weight, you know! Because the yellow fruit skin contains phytochemical substances that also function as natural fat removers.

While the meat contains a lot of fiber which can bring out a feeling of fullness longer. When eating high-fiber fruits or vegetables, you will not feel hungry quickly. That's why eating high-fiber foods can prevent you from eating excess food which can actually make you lose weight.

Tips for choosing and processing mangoes

When choosing a good mango, don't judge it based on the color of the fruit. In Indonesia, most of these fruits are green, but some are yellow or red. Choose the fresh and ripe fruit by pressing it slightly from the outside. The ripe fruit is not hard, but feels quite tender. Avoid fruits with lots of black spots on the skin.

It's okay to buy raw mango. You can keep it dry at room temperature, but keep it away from the sun, to wait for it to mature naturally. Do not store raw mangoes in the refrigerator. When the fruit is ripe, store it in a plastic bag and put it in the refrigerator for 2-3 days so it doesn't rot quickly.

You can simply process mangoes with the following tips
  • Mix rujak or fruit salad with slices of fresh papaya, pineapple and mango. Add mayonnaise if you want to make salads and chili sauce for rujak
  • Put this fruit into a glass of syrup, iced tea, or ice milk to produce a fresh fruit flavor.
  • Add a few slices of this fruit to your smoothie drink. Combine with pineapple, strawberry and yogurt juice for a healthy and simple breakfast.

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