The Amazing Nutrition of Mangoes
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The Amazing Nutrition of Mangoes

Mangoes are one of the most consumed fruits in the world. They are a rich source of antioxidants, contain significant amounts of folate and vitamins A, B-6 and C  and should be included in your diet. Although just adding them in your diet will not help you lose weight magically but it will help improve the general nutrition quotient of your diet. The main point to be kept in mind is moderation. To lose weight or be healthy in general, the most important principal is to maintain a balance and eat everything in moderation.

Mango nutritional benefits:

• Mango is rich in iron, people with anaemia are advised to eat this fruit regularly. Menopausal and pregnant women can indulge in mangoes as this will increase their iron levels and calcium at the same time.

• It is also valuable to combat acidity and poor digestion. Mango is high in antioxidant and low in carbohydrates. Mango contains enzymes that help in breaking down protein. The high fiber content of mango helps in digestion and elimination. It is rich in dietary fibre, vitamins and minerals.

• Mango is a rich source of vitamin A (beta-carotene), E and Selenium which help to protect against heart disease and other ailments. Vitamin E is known to be one of the most beneficial vitamins for boosting the sex life. The main reason is because it works to regulate the body’s sex hormones although it is hard to imagine mango being an aphrodisiac, many people believe that this is a great fruit to eat if you want to enhance your sex drive.

• Green or unripe mango contains a large portion of starch which gradually changes into glucose, sucrose and maltose as the fruit begins to ripe. Green mango is a rich source of pectin which gradually diminishes after the formation of the stone. Unripe mango is sour in taste because of the presence of oxalic, citric, malic and succinic acids.

• Mangoes are particularly rich in potassium which can help reduce the risk of high blood pressure.

• Mango can also treat acidity and poor digestion because of an enzyme found in the fruit which soothes the stomach. These enzymes are also said to be partially responsible for feelings of contentment, which is always helpful when trying to maintain a healthy lifestyle.

Mango nutrients(100 gm of mango contains):
Calories: 66 Kcal
Protein: 7 gm
Calcium: 9 mg
Phosphorus: 13 mg
One small mango provides a quarter of your recommended daily allowance for vitamin C, nearly two thirds of your daily quota for vitamin A, good amount of vitamin E and fibre. They also contain vitamin K, phosphorus, calcium, iron and magnesium

Are mangoes fattening?
It is a common myth that mangoes are fattening and they should be avoided when you are aiming at weight loss. 1 mango of approximately 200 grams contains only 0.6 gram of fat. The only reason why you may be asked to restrict your mango intake especially when you are aiming for weight loss is that most of the mango preparations are done using high amount of sugar that leads to weight gain. Alternatively, having mangoes in raw and natural form can minimize the risk of weight gain because mangoes are not fattening in nature if taken in limited quantity.

Always have mangoes in your daily diet as this can benefit your health more than your usual non fiber diet. And use healthy preparation methods to relish this fruit without the worry of gaining weight.

Healthy mango preparations:
Mango shake is one of the most commonly consumed mango preparation in every day routine. But it can also be relished in many other ways to cash on its benefits without worrying about weight gain. You can enjoy your favourite fruit in various forms like raw, shakes, smoothie, and fruit yoghurt.

Mango already contains sufficient amount of sugar to make your preparation sweet. So there is no requirement of adding empty calories to your dish which can lead to weight gain.You can make shakes, smoothie, and fruit yoghurt without adding sugar to it.

You can make healthy mango preparation at your home only to enjoy the many health benefits of mango.

- Articles, data, text, image or video content posted on this site is checked by the Fitho team of nutritionists & fitness experts, or by research/studies, and opinions are based on our wide experience in helping thousands of people get fit, lose weight & manage their health.
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