Mangoes : nutrition, shocking 8 medical uses & adverse effects


Mangoes Nutritional Profile

• Energy value (calories per serving): Moderate
• Protein: Low
• Fat: Low
• Saturated fat: Low
• Cholesterol: None
• Carbohydrates: High
• Fiber: High
• Sodium: Low
• Major vitamin contribution: Vitamin A, vitamin C
• Major mineral contribution: Potassium

How Many Nutrients in Mangoes Food

• Mangoes are high in soluble dietary fiber (pectins in the fruit). They are an extraordinary source of vitamin A, derived from deep yellow carotenes, including beta-carotene, and an excellent source of vitamin C.

• The edible part of one seven-ounce mango has 3.7 g dietary fiber (primarily the soluble fiber pectin), 1,584 IU vitamin A (69 percent of the RDA for a woman, 53 percent of the RDA for a man), 57 mg vitamin C (79 percent of the RDA for a woman, 63 percent of the RDA for a man), and 29 mg folate (7 percent of the RDA).

• Unripe mangoes contain antinutrients, protein compounds that inhibit amylases (the enzymes that make it possible for us to digest starches) and catalase (the iron containing enzyme that protects our cells by splitting potentially damaging peroxides in our body into safe water and oxygen). As the fruit ripens the enzyme inhibitors are inactivated.

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How To Serve Nutritious Mangoes Food

• Ripe, chilled, and freshly cut.

How To Buying This Food

Look for:

Flattish, oval fruit. The skin should be yellow green or yellow green flecked with red; the riper the mango, the more yellow and red there will be. A ripe mango will give slightly when you press it with your finger.


Mangoes with gray, pitted, or spotted skin; they may be rotten inside.

How To Storing Mangoes Food

• Store mangoes at room temperature if they aren’t fully ripe when you buy them; they will continue to ripen. When the mangoes are soft (ripe), refrigerate them and use them within two or three days. Once you have sliced a mango, wrap it in plastic and store it in the refrigerator.

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How To Preparing Mangoes Food

• Chill mangoes before you serve them. At room temperature they have a distinctly unpleasant taste and a fragrance some people compare to turpentine. The flavor of the mango doesn’t develop fully until the fruit is completely ripe. If you cut into a mango and find that it’s not ripe yet, poach it in sugar syrup. That way it will taste fine.

• Eating a mango is an adventure. The long, oval pit clings to the flesh, and to get at the fruit you have to peel away the skin and then slice off the flesh.


What Happens When You Cook Mangoes Food

• When you poach a mango, its cells absorb water and the fruit softens.

Amazing Medical Uses and/or Benefits


Foods high in vitamin C cure or prevent the vitamin C deficiency disease scurvy, characterized by bleeding gums and slow healing of wounds.

Combats Cancer

The antioxidants present in mango protect our bodies against cancer. The Institute for Food Research discovered that a compound within pectin combined with galectin 3 plays a significant role in cancer treatment. 

Prevents Age-Related Macular Degeneration

Coloured fruits and vegetables like mangoes are excellent sources of zeaxanthin antioxidant that filters out harmful blue light rays and protects eye health, warding off damage from macular degeneration.

Averts Heart Disease 

Mangoes are a rich source of beta-carotene, an antioxidant that helps fight free radicals which cause heart disease. It is also rich in fibre and potassium that helps to prevent heat disease. A report published by the Oklahoma State University states that mangoes contain minerals and phytochemicals that were found to have positive effects on body fat and glucose.

Enriches Skin Texture

Mango helps to reduce oil production in the skin. If acne is troubling you- the best treatment is to include mangoes in your diet. It aids in skin growth, repair and slows the ageing process. Polyphenols in mangoes show anticancer activity and can prevent skin cancer.

Boosts Immunity

Mangoes rich in beta-carotene and vitamin C plays a major role in strengthening one’s immunity. Mango is a great choice of fruit in your diet to help lead a disease-free life and vital immune system booster.

Improves Digestion

Mangoes are a good choice if you are constipated. Because of their fibre and water content, They help to prevent constipation and promote regular bowel movement and a healthy digestive tract.

Promotes Hair Growth

Bestowed with vitamin C, vitamin A and polyphenol antioxidants, mangoes confer astonishing merits for healthy hair. While vitamin C aids in collagen synthesis, a key protein that maintains the firm structure of hair strands, vitamin A imparts strength and moisture to the mane and scalp, by stimulating sebum secretion. Additionally, polyphenol antioxidants scavenge detrimental free radicals from oxidising sturdy follicles, to augment hair growth, thickness and ensure long, strong, silky tresses.

Adverse Effects Associated with Mangoes Food

Contact dermatitis.

The skin of the mango contains urushiol, the chemical that may cause contact dermatitis when you touch poison ivy, poison oak, and poison sumac.


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