Mangoes are a rich source of vitamins and antioxidants that provide benefits for vision, heart health, and immunity when consumed regularly. Fresh mangoes are low in calories, with 165g containing about 100 calories. Eating fresh mango before meals can help reduce appetite, making it suitable for those looking to lose weight. However, dried mangoes should be avoided as they are high in calories and sugar.
Mangoes contain various plant compounds, including polyphenols, which act as antioxidants to protect the body from free radicals that can cause aging and disease, such as cancer. These compounds also aid in digestion, improve brain function, regulate blood sugar levels, and reduce the risk of heart disease and certain cancers.
In terms of immunity, mangoes are a good source of vitamin A, vital for immune function, skin cell repair, and inflammation control. Additionally, they are rich in vitamin C, which supports the production of white blood cells that protect the body from infections. Vitamin C also enhances the effectiveness of white blood cells, shielding them from harmful molecules like free radicals.
The nutrients in mangoes, such as magnesium and potassium, promote cardiovascular health by dilating blood vessels, preventing heart muscle spasms, and maintaining stable blood pressure levels. Magnesium helps dissolve blood clots and stabilizes blood pressure, while potassium aids in reducing high blood pressure by promoting proper blood circulation and countering the effects of excess sodium.
Mangoes are beneficial for digestive health due to their high water and fiber content, as well as the presence of digestive enzymes like amylase that aid in breaking down food molecules for better absorption. Eating mangoes regularly can help alleviate digestive issues such as constipation and diarrhea. Additionally, mangoes are rich in vitamin A and antioxidants like lutein and zeaxanthin, which support eye health by preventing vision problems and improving retinal function.