Mango like any fruit is a storehouse of essential nutrients. Consuming seasonal fruits has long been associated with a reduced risk of many lifestyle-related health conditions. But like all things too much of anything can reverse its benefits. Eating a single mango is great for health but eating too many can lead to weight gain.
A medium sized mango weighs around 200gms and provides 150kcal combined with 28gms of carbohydrates, protein and negligible amount of fat. Sucrose, the healthy complex carbohydrates available in mangoes are a great source for your daily dose of Vitamin A and Vitamin C. The rich content of fiber, magnesium, iron and antioxidants makes mangoes an overall nutritious fruit that too with zero amount of cholesterol. Mango also has a medium glycemic index ranging from 41-60 making them safe enough to eat in moderation. Read about glycemic index diet.
Health Benefits of mangoes:
1. Helps in digestion: Mango is rich in fiber and water content, therefore, it may help you in preventing constipation while promoting regularity in digestive tract and keeping it healthy as well. Read about foods which are hard to digest.
2. Lowers Cholesterol: Mango is rich in fiber, pectin and vitamin C, which helps in lowering serum cholesterol levels, specifically Low-Density Lipoprotein (LDL) also know as bad cholesterol for the body. Read about tips to reduce cholesterol.
3. Asthma prevention: Studies have shown that people who consume more of antioxidants and beta-carotene have less probability of developing asthma and mango is one of the fruits, which contains beta-carotene. Other fruits containing that nutrient include papaya, apricots, broccoli, cantaloupe, pumpkin and carrots.
4. Bone health: Apart from calcium and vitamin D, various vitamins also play key role in keeping your bones healthy. Low intake of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption can be achieved by proper intake of fruits and vegetables, and is important for improving calcium absorption essential for optimal bone health. 1 medium mango contains about 15 mg of vitamin K. Read about tips to strengthen your bones.
5. Eye Health: One cup of sliced mango supplies 25 percent of your daily Vitamin A requirement, which promotes good eyesight, prevents night blindness and dry eyes.
6. Boosts Immune system: The good amount of vitamin C and vitamin A in mangoes with various kinds of flavonoids keeps your immune system healthy and strong. Read about how to boost your immunity.
7. Prevents Heart diseases: The fiber, potassium and vitamin content in mangoes helps in keeping your heart healthy. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease. 1 cup of sliced mango of around 100 gram contains 168 mg of potassium with 1 mg of sodium, which makes mangoes good for heart. Read about effective lifestyle tips for a healthy heart.
8. Prevent cancer: According to a study conducted by the Harvard School of Public Health’s Department of Nutrition, diets rich in beta-carotene and several compounds like quercetin, isoquercitrin, astragalin, fisetin, gallic, etc present in mango and other fruits may also play a protective role against prostate cancer, colon cancer, breast cancer and leukemia. Read about cancer risk reducing foods.
9. Good for skin and hair: Mangoes are also great for your hair because they contain vitamin A, a nutrient required for serum production that keeps hair moisturised. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Adequate intake of vitamin C, which 1-cup of mango per day can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair. Read about the healthy hair diet.
How Mangoes make you gain weight
We have been talking a lot about how mangoes help in weight loss, but we should not forget that mangoes can actually make you gain weight as well. Consider this; one medium sized mango has approximately 150 calories, which means if you eat two medium sized mangoes you consume approximately 300 calories. In India, people usually like to have mangoes after meals. So, when you add mangoes to your diet it means you are adding calories without substituting them with something else from your diet. These additional calories can lead to weight gain.
So, it is always better to have mangoes in place of mid-morning or evening snacks. This way you can enjoy the delicious taste of seasonal fruit without worrying about the additional calories.
Some low calorie healthy mango preparations are:
Low calorie Mango Smoothie
Low calorie mango yoghurt
Low calorie mango shake
So, the next time you think of gorging on yummy mangoes, try these low calorie recipes without worrying about weight gain.
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