Mango fruit is known as the king of fruits from numerous species of tropical trees belonging to the flowering plant genus Mangifera, cultivated mostly for their edible fruit. Beyond the sweet, luscious taste of mangos, they also contain an abundance of vitamins, minerals, and antioxidants that assure your optimum health[1]. For decades, mangos have been used to soothe the stomach. Similar to papayas, they contain certain enzymes with stomach comforting properties. As the popularity of mangos has spread, many food manufacturers have introduced jellies, jams, squash, pickles, marinades, and spices that include pure mango flavor. The majority of these species are found in nature as wild mangoes. The genus belongs to the cashew family Anacardiaceae.[2]
Nutritional Value of Mango Fruit
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 250 kJ (60 kcal) |
Carbohydrates | 15 g |
| Sugars | 13.7 |
| Dietary fiber | 1.6 g |
Fat | 0.38 g |
Protein | 0.82 g |
| Vitamins | Quantity%DV† |
| Vitamin A equiv. beta-Carotene lutein zeaxanthin | 7% 54 μg 6% 640 μg 23 μg |
| Thiamine (B1) | 2% 0.028 mg |
| Riboflavin (B2) | 3% 0.038 mg |
| Niacin (B3) | 4% 0.669 mg |
| Pantothenic acid (B5) | 4% 0.197 mg |
| Vitamin B6 | 9% 0.119 mg |
| Folate (B9) | 11% 43 μg |
| Choline | 2% 7.6 mg |
| Vitamin C | 44% 36.4 mg |
| Vitamin E | 6% 0.9 mg |
| Vitamin K | 4% 4.2 μg |
| Minerals | Quantity%DV† |
| Calcium | 1% 11 mg |
| Iron | 1% 0.16 mg |
| Magnesium | 3% 10 mg |
| Manganese | 3% 0.063 mg |
| Phosphorus | 2% 14 mg |
| Potassium | 4% 168 mg |
| Sodium | 0% 1 mg |
| Zinc | 1% 0.09 mg |
| [2] | |
| †Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database | |
Health Benefit / Uses of Mango Fruit
- Maintain Overall Health – Mangos have an impressive vitamin content that assures overall health. They are rich in potassium (4% in 156 mg) and magnesium (2% in 9 mg) and are a great remedy for high blood pressure. [3] They also contain selenium, calcium, iron, and phosphorus. Mangos are vitamin powerhouses as they are rich in riboflavin, vitamin B6, vitamin A, vitamin C, vitamin E, vitamin K, niacin, folate, thiamin, and pantothenic acid. These components help you avoid a host of diseases that can come from deficiencies of these vitamins and minerals.
- Anti-diabetic – A 50% ethanolic extract of the leaves of MI produced a significant hypoglycemic effect at a dose of 250 mg/kg, both in normal and streptozotocin-induced diabetic animals. The stimulation of β-cells to release insulin was thought to be part of the mechanism of action.[4] The effect of the aqueous extract of the leaves of MI on blood glucose level in normoglycaemic, glucose-induced hyperglycaemic and streptozotocin (STZ)-induced diabetic rats has been assessed. The results indicate that the aqueous extract of the leaves of MI possesses hypoglycemic activity. This action may be due to an intestinal reduction of the absorption of glucose.[5] The leaves of MI used for antidiabetic properties using normoglycaemic, glucose-induced hyperglycemia and streptozotocin (STZ) induced diabetic mice. The aqueous extract of the leaves of MI possesses hypoglycemic activity.[6] The effect of mango (MI) ingestion on blood glucose levels of normal and diabetic rats has been studied. The results from this research suggest that mango flour can possibly help in the treatment of insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes.[7] The stem-bark of aqueous extract of MI was used to examine the infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।" data-rx-term="anti-inflammatory" data-rx-definition="Anti-inflammatory means reducing inflammation, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।">anti-inflammatory, analgesic and antidiabetic properties. The different chemical constituents of the plant, especially the polyphenolics, flavonoids, triterpenoids, mangiferin, and other chemical compounds present in the plant may be involved in the observed anti-inflammatory, analgesic, and hypoglycemic effects of the plants.[8]
- Anti-tumor-anti-HIV – The significant cytotoxic activities has been demonstrated by the stem bark extract of mango against the breast cancer cell lines MCF 7, MDA-MB-435 and MDA-N, as well as against a colon cancer cell line (SW-620) and a renal cancer cell line (786-0).[9] The ethanol/water (1:1) extract of dried aerial parts of mango administered intraperitoneally to mice at a dose of 250.0 mg/kg was inactive on Leuk-P388.[10] In vitro, mangiferin dose- and time-dependently inhibited the proliferation of K562 leukemia cells and induced apoptosis in K563 cells line, probably through down-regulation of bcr/abl gene expression.[11] These results suggest that mangiferin has a potential as a naturally-occurring chemopreventive agent.[12][13]
- Antispasmodic and antipyretic activity – The stem bark extract of MI was evaluated for antiplasmodial activity against Plasmodium yoelii nigeriensis. The extract was also screened for antipyretic activity in mice. The extract exhibited a schizontocidal effect during early infection, and also demonstrated repository activity. A reduction in yeast-induced hyperpyrexia was also produced by the extract.[14] The in the vitro antimalarial activity of chloroform: methanol (1:1) extract of MI was evaluated. The extract showed a good activity on P. falciparum in vitro with a growth inhibition of 50.4% at 20 μg/mL.[15][16]
- Immunomodulatory – Immunomodulatory activity of alcoholic extract of stem bark of MI was investigated in mice. It is concluded that test extract is a promising drug with immunostimulant properties. Mangiferin mediates the down-regulation of NF-xB, suppresses NF-xB activation induced by inflammatory agents, including tumor nuclear factor (TNF), increases the intracellular glutathione (GSH) levels and potentiates chemotherapeutic agent-mediated cell death; this suggests a possible role in combination therapy for cancer.[17] It is likely that these effects are mediated through mangiferin ROS quenching and GSH rising; increased intracellular (GSH) levels are indeed known to inhibit the TNF-induced activation of NF-κB.[18][19]
- Anti-diarrhoeal – The potential anti-diarrhoeal activity of methanolic (MMI) and aqueous (AMI) extracts of seeds of MI has been evaluated in experimental diarrhea, induced by castor oil and magnesium sulfate in mice. The results illustrate that the extracts of MI have significant anti-diarrhoeal activity and part of the activity of MMI may be attributed to its effect on intestinal transit.[20]
- infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।" data-rx-term="anti-inflammatory" data-rx-definition="Anti-inflammatory means reducing inflammation, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।">Anti-inflammatory – An ethanolic (95%) extract of the seed kernel of MI exhibited significant infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।" data-rx-term="anti-inflammatory" data-rx-definition="Anti-inflammatory means reducing inflammation, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।">anti-inflammatory activity in acute, subacute and chronic cases of inflammation. The MI leaf extract exhibited antibacterial activity against Bacillus subtilis, staphylococcus Albus and Vibrio cholerae.[21] pain-relieving medicine. সহজ বাংলা: ব্যথানাশক ওষুধ।" data-rx-term="analgesic" data-rx-definition="An analgesic is a pain-relieving medicine. সহজ বাংলা: ব্যথানাশক ওষুধ।">Analgesic and infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।" data-rx-term="anti-inflammatory" data-rx-definition="Anti-inflammatory means reducing inflammation, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।">anti-inflammatory effects of MI extract (Vimang) have studied. The polyphenols found in the extract were found to account for the activity reported[51] In vivo and in vitro infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।" data-rx-term="anti-inflammatory" data-rx-definition="Anti-inflammatory means reducing inflammation, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।">anti-inflammatory activity of MI extracts was investigated. MI extract, administered topically (0.5-2 mg per ear), reduced ear edema induced by arachidonic acid (AA) and phorbol myristate acetate (PMA, ED50 = 1.1 mg per ear) in mice. The results represent an important contribution to the elucidation of the mechanism involved in the anti-inflammatory and anti-nociceptive effects reported by the standard MI.[22]
- Prevent Cancer – Mangos have high amounts of pectin, a soluble dietary fiber that efficiently contributes to lower cholesterol levels in the blood. [23] Pectin can also help prevent the development of prostate cancer. [24] Recently, studies at The Institute for Food Research discovered that a compound within pectin combines with galectin 3 (proteins playing a significant role in all the stages of cancer). The European Prospective Investigation of Cancer also has come up with a strong association between eating a mango and lowering the risk of cancer of the gastrointestinal tract.
- Anti-oxidants – Reactive oxygen species (ROS) possess a strong oxidizing effect and induce damage to biological molecules, including proteins, lipids, and DNA, with concomitant changes in their structure and function.[25] The major nutritional antioxidants, vitamin E, vitamin C, and β-carotene, may be beneficial to prevent several chronic disorders[26] considerable interest has arisen in the possible reinforcement of antioxidant defenses, both for chemoprevention and treatment purposes.[27] The extract showed a powerful scavenging activity of hydroxy radicals and acted as a chelator of iron. It also showed a significant inhibitory effect on the peroxidation of rat brain phospholipid and prevented DNA damage caused by bleomycin or copper-phenanthroline systems[28] The interaction of Vimang (MI extract) with Fe (III) was studied and the results justify the high efficiency of Vimang as an agent protecting from iron-induced oxidative damage
- Promote Weight Gain – Mango consumption is one of the easiest ways to gain weight. 150g of mango has around 86 calories, which can be absorbed easily by the body. [29] Moreover, they contain starch, which transforms into sugar and aids in gaining weight. Mango milkshakes will accelerate the process of gaining weight since they also contain milk, and are notoriously delicious!
- Aid in Digestion – Mangos play a prominent role in eliminating problems such as indigestion and excess acidity. The digestive enzymes in them help promote natural, efficient digestion. The bioactive ingredients in mangos like esters, terpenes, and aldehydes contribute in enhancing appetite and also improve the function of the digestive system.
- Cure Anemia – Mangos are rich in iron, which makes them beneficial for people suffering from anemia. [30] A regular, moderated intake can help eliminate anemia by increasing the red blood cell count in the body. The tonic made from mangos in Chinese herbal medicine is known as yin tonic, and it is used to treat anemia, bleeding gums, cough, constipation, nausea, fever, seasickness, and as a cure for weak digestion.
- Useful in Pregnancy – Mangos are beneficial for pregnant women since they fulfill the iron requirements during pregnancy. Doctors often prescribe iron tablets during pregnancy, but instead of supplementation, you can enjoy a healthy iron-rich diet with juicy mangos. The taste buds during pregnancy usually lose some of their sensitivity, so mangos will surely prove to be the delight of your day, more than just its health benefits.
- Cure Acne – Perhaps you are surprised to know that mangos are closely related to skin care. Other than bringing a healthy glow to your face, they also help to lighten skin color. You can easily enhance your beauty by including this tasty fruit in your diet on a regular basis.
- Delay Aging – Mangos contain high amounts of vitamin A and C, which help produce collagen proteins inside the body. Collagen helps protect blood vessels and the body’s connective tissues, thereby slowing down the natural aging process. Therefore, mangos can rightly be called an anti-aging food.
- Promote Brain Health – Mangos have abundant quantities of vitamin B6, which is vital for maintaining and improving the brain’s function. These vitamins aid in the amalgamation of the major neurotransmitters that contribute to determining mood and the modification of sleeping patterns.
Boost Immunity – Mangos are rich in beta-carotene, a powerful carotenoid. This element helps to enhance the immune system and make it impervious to bacteria and toxins. Excess beta-carotene is also transformed into vitamin A inside the body. Vitamin A is another antioxidant that gives you additional protection against the free radicals harming your internal systems. - Manage Diabetes – Further research is still ongoing, but some studies have already revealed that mangos are a great natural remedy for diabetes. It was a long-told myth that diabetics should avoid mangos because of the sweet taste; now it is being shown that other than the fruit, mango leaves are also helpful in curing diabetes. Place 10 or 15 mango leaves in warm water and close it with a lid before going to bed. In the morning, drink the water on an empty stomach after filtering the leaves. Regular practice of this method has shown positive results in the management of blood sugar levels of diabetics.
- Lowers Cholesterol – The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff).
- Clears the Skin – Can be used both internally and externally for the skin. Mangos help clear clogged pores and eliminate pimples.
- Improves Eye Health – One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
- Alkalizes the Whole Body – The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body.
- Promotes Healthy Sex – Mangos are a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (from whole foods) does help.
References
- https://www.ncbi.nlm.nih.gov/pubmed/22992251https
- https://ndb.nal.usda.gov/ndb/search/list?qlookup=09003&format=Full
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3582325/
- https://en.wikipedia.org/wiki/Mango
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249901/
