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12 Benefits of Mango for Health and Daily Life

Mango fruit contains a number of nutrients that are good for the body. The benefits of mangoes are quite diverse because the nutritional content of 165 grams of mangoes from the United States Department of Agriculture data includes :

Calories : 99 , Protein : 1.4 grams, Carbohydrates : 24.7 grams , Fat : 0.6 grams, Dietary fiber : 2.6 grams, Vitamin C, Copper, Folate, Vitamin B6, Vitamin A, Vitamin E, Vitamin B5, Vitamin K, Niacin, Potassium, Riboflavin, Manganese, Thiamine and Magnesium.

In terms of Due to its nutritional content, mangoes can meet the intake of vitamins and minerals that are needed by the body in maintaining health. To find out more, here are the 12 benefits of mango for health and daily life below :

1. Launch the Digestive System.

One of the benefits of mangoes is to maintain digestive health, because they contain polyphenols that are good for intestinal health and prevention of digestive diseases, according to research in the Journal of Immunology Research.

Mangoes play a role in the gut microbiome that functions to build and maintain gut function, process food components that are not absorbed, and regulate the gut immune system.

2. Increase immunity. 

Mango is a source of nutrients that can boost immunity. The vitamin C in mangoes helps the body produce more white blood cells that fight disease, helps cells work more effectively and increases the skin's defenses, according to a study in the Journal of Leukocyte Biology.

3. Maintain heart health.

Another benefit of mango fruit is to maintain heart health through its nutritional content. The magnesium and potassium content in mangoes helps maintain a healthy pulse and relax blood vessels, thereby lowering blood pressure, according to the Clinical Kidney Journal. 

In the journal Scientific Reports, mangoes also contain a unique antioxidant called mangiferin that can protect heart cells from inflammation, oxidative stress, and apoptosis (controlled cell death).

4. Maintain eye health.

Mango is a good source of vitamin A, so it can maintain eye health. In the British Journal of Ophthalmology, mangoes can help substances lutein and zeaxanthin in the retina of the eye. Within the retina, lutein and zeaxanthin act as natural sunscreens that absorb excess light. In addition, the compound protects the eyes from harmful blue light.

5. Help lower cholesterol. 

Mangoes have high levels of dietary fiber, pectin, and Vitamin C. According to a study in the European Journal of Clinical Nutrition, pectin helps lower cholesterol levels. This substance binds to bile acids in your small intestine, thereby balancing cholesterol levels. Mango also has a mangiferin compound which is responsible for increasing good cholesterol, namely HDL or High.

6. Prevent cancer.

Mangoes are rich in substances called polyphenols, which studies show can reduce oxidative stress and stop the growth or destroy various cancer cells, including leukemia and cancers of the colon, lung, prostate, and breast cancer according to the Journal of Agricultural and Food Chemistry.

7. Helps overcome inflammation. 

Mangoes are a good source of dietary fiber. Studies in Nutrition and Metabolic Insights show that mangoes contain several bioactive compounds and antioxidant nutrients, such as mangiferin, carotenoids, and ascorbic acid, which can fight inflammation. People with arthritis and other inflammatory conditions can consume mangoes regularly to reduce inflammation.

8. Good for women's health after menopause. 

Eating two cups of mango a day is beneficial for maintaining systolic blood pressure, especially for healthy post-menopausal women, according to findings presented at the 2018 American Society for Nutrition meeting. Mangoes contribute to maintaining the health of women, especially women who have experienced menopause (the end of a woman's menstrual cycle).

9. Beneficial for the health of pregnant women.

The content of vitamins A and C makes the benefits of mango good for pregnant women. Vitamin A is needed for eye health, cell growth, and supports the immune system. According to the recommendation of the Nutrient Adequacy Rate (RDA) from the Ministry of Health of the Republic of Indonesia in 2019, pregnant women are advised to meet the needs of vitamin A as much as 900 micrograms (mcg) per day. 

In addition, in the journal Foods, mangoes also contain folic acid which functions for baby development, and prevents abnormalities in babies. Folic acid intake for pregnant women is around 600 micrograms (mcg). 

Mangoes contain about 55 mcg per 100 grams, according to research. Mango also contains a certain amount of vitamin C. According to the RDA, the amount of vitamin C for pregnant women is 85 mg. Vitamin C is one of the building blocks for the skin and also acts as an antioxidant that can protect cells from damage.

10. Overcoming Constipation.

The benefits of mangoes can be to relieve or treat constipation, mangoes contain a lot of fiber. One of the benefits of mango for children is overcoming constipation, get children used to eating fruit regularly.

11. Lose Weight.

The content of substances in mangoes can function in eliminating natural fat, can be a menu for weight loss. The benefits of eating mangoes at night, you can eat them at night as a healthy snack. The benefits of mangoes for the diet can certainly be felt, you can include fruits and vegetables in the diet menu.

12. Maintain healthy hair and skin.

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

In addition to containing vitamin A, this yellow fruit can also contain about 75% of the daily vitamin C for the body.

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.

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