Holistic Health Benefits of Mango

(By Sidra Bashir*, Mujahid Ali**, Tehseen Ashraf**)

(*IFSN, UOS; **Horticulture, UOS)

Mango is called “King of Fruits” because of it is most delicious fruit in the world. All kind and age of people like it. It is much sweet in taste. Pakistan is also a big producer and exporter of mango. The mango is an oval-shaped, creamy, juicy and fleshy tropical fruit, a drupe or stone fruit, which has a characteristic outer fleshy part surrounding a shell (pit or stone) with a seed inside. Coconuts, cherries, plums, peaches, olives, and dates are also drupes. The mango is the fruit of a large evergreen that grows almost exclusively in the tropics and sub evergreen that grows almost exclusively in the tropics and subtropics. Mangoes can vary in skin color from green to red or yellow to orange, but the inner flesh of the mango is typically golden yellow. Mango is the national fruit of India, Pakistan, and the Philippines, as well as the national tree of Bangladesh, the mango fruit, and its leaves, are used ritually to decorate religious ceremonies, community festivals and celebrations as well as weddings. Mango is known as the king of fruits. The mango tree can grow to great height anywhere from sixty-five to hundred feet tall. They can also live for extended periods of time. There are lots of recopies that are made by mango. There are lots of varieties of mangoes and each variety has its own taste. Pakistan’s mangoes are the best and tasty mangoes, but their export is not so high due sap burn injury. But a lot of efforts are done to manage or to control that injury. Mango’s tree is erect and evergreen.

Mangoes popularity grew and grew so that, today, mangoes presently hold the honor of being named the most commonly consumed fruit in the world. In India, giving someone a basket of mangoes is considered an act of friendship. In short, mangoes are beloved fruits that are also nutritional powerhouses as containing a lot of energy. Mango Nutrition Facts Belonging to the flowering plant family Anacardiaceae and known by the scientific name Mangifera indica L., mangoes are filled with vitamins, minerals, fiber, and antioxidants. One cup of diced mango contains the 100 calories 28 grams of carbohydrates 3 grams of fiber 0.8 grams of protein, vitamins A, E, K, B6, and Potassium. It has also a fair amount of Vitamin C, also provide calcium; iron; magnesium; and powerful antioxidants such as zeaxanthin, quercetin, astragalin, and beta-carotene. Following is a list of some salient benefits of mango fruit. Mango juices and shake is very famous in Pakistan.

  1. More recently, mango consumption has been connected for lessening of blood sugar among obese adults. Although it did not produce weight loss, regular consumption of mango did have a positive effect on their blood glucose. Meanwhile, other studies indicate blood sugar management with mango consumption as a well glycemic control.
  2. Mangoes are a food rich in magnesium and potassium as well as low in sodium, they are another natural way to lower blood pressure which is “the silent killer,” high blood pressure affects approximately 70 million of American adults, which is nearly one in every three adults, while only about half of those have their blood pressure under control.
  3. One of the great brain foods, mangoes are packed with vitamin B6, which is essential for maintaining the health of the human brain. “Vitamin B6” and other “B vitamins” are crucial for preserving healthy brain neurotransmitters and help in supporting a healthy mood as well as healthy sleep patterns.
  4. Mangoes contain the antioxidant “zeaxanthin”. “Zeaxanthin” works to filter out harmful blue light rays, thereby playing a vital role in eye health as well as probably protecting against age-related macular degeneration, which is the leading cause of vision loss in the United States.
  5. Mangoes contain good levels of bone-building vitamin K, and a vitamin K deficiency has been linked to a higher risk of bone fracture. Vitamin K is also important for proper calcium absorption. Mangoes also provide calcium, which is a major bone nutrient.
  6. Mangoes contain high amounts of pectin, a soluble fiber that can help naturally lower cholesterol level in the blood. Add that to the low sodium levels as well as high potassium and B vitamins, and together, they can help lower the risk for heart disease. Heart disease is a major killer and leading cause of death for both women and men in the world
  7. Mangoes are high in pectin, which not only helps lower cholesterol levels in the blood but can also guard against prostate cancer. A compound within pectin combines with galectin 3, a protein that plays a strong part in all stages of cancer.
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Additionally, high dietary intakes of beta-carotene of which mangoes contain a lot can help protect against prostate cancer. Mangoes may also be beneficial for fighting breast cancer. Although research is still in the early stages, mangoes may be a helpful part of natural cancer treatment protocol.

  1. Mangoes are also rich in iron and may be part of the answer for the millions of people worldwide who are iron deficient. In fact, an iron deficiency can lead to becoming anemic, since iron deficiency is the most common feature of anemia. If any per suffer from anemia, then he starts eating more mangoes and other iron-packed foods.
  2. No one wants to show signs of aging especially before their time and mangoes can help slow the process of natural aging due to their high amounts of vitamins A and C, which help produce collagen proteins within the body. Collagen is known to help slow down the skin’s natural aging process by protecting blood vessels and bodily connective tissue.
  3. Your immune system is your body’s first line of defense against unwanted invaders and has everything to do with keeping you healthy. It is a rich source of beta-carotene, which also helps bolster a healthy immune system. Likewise, extra beta-carotene is converted into vitamin A inside the body, and vitamin A can help you to fight free radicals that can damage your body and health.
  4. An average-sized mango can have up to 40 percent of your daily requirement for fiber, and fiber offers many health benefits, including acting as a natural remedy for constipation.
  5. People who consume certain nutrients such as beta-carotene can lower their risk of developing asthma. As you’ll recall from the mango nutrition lineup, mangoes are chock full of beta-carotene and thus can act as an asthma natural remedy. But eating too much mango can also be health hazardous, so we should eat mango in balanced amount.

Mujahid Ali

I am a Ph.D. scholar in Institute of Horticultural Sciences, UAF and Ex-Visiting Lecturer in Horticulture UOS, Ex-Research Fellow in ACIAR project on vegetables and Erx-Teaching Assitant in Horticulture UAF. Moreover, Ph.D. IRSIP done in the United States.

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