Mango, the king of fruits, is native to India and Southeast Asia, but that's no news. What you might not be aware of is that this fruit with a large seed in the middle holds many health benefits right from improving your immunity to supporting heart health and many more. Mangoes are very popularly eaten raw with some salt and red chilli or in a ripe form that's either sliced, chopped, or made into a mango milkshake. But, that's not all, mango can be eaten in many different ways, recipes of which we will list down for you. Along with that, we will also be giving you the nutritional value and side effects of mango.
Mango Health Benefits:
There are several mango benefits that you might need to learn of and this list will help you with them.
1. Mango Benefits for Skin:
Did you know that every part of this fruit can work wonders for your skin? One of the mango benefits for the skin includes using its seed to make mango butter for your skin as it helps soften the outer layer of your skin while also giving your skin a natural shine. Along with that, the mango seed can also effectively boost cell repair and treat and prevent skin damage. When it comes to the pulp of the fruit, can keep your skin hydrated, and improve your skin tone and texture. Not just that, applying mango on your face can also help prevent acne as this fruit is loaded with cleansing and astringent properties (1). It can potentially dissolve excess oil and heal scars left behind by acne on your skin.
2. Mango Benefits for Hair:
Mango benefits for hair are many and you will be surprised to know about them. To begin with, the vitamins found in this fruit promote healthy, strong, and shiny hair growth. This fruit has the ability to strengthen hair follicles that prevent hair fall. It's one of the best natural products that can be used to moisturize your hair and restore natural shine. If you're suffering from dandruff, simply mix mangoes with any natural element and massage it well onto your scale for a couple of minutes. The antiseptic properties of mangoes help treat dandruff. Hair thinning is another issue that a lot of people face due to weak hair. You can use some mashed mango in your hair to save your hair from falling weak. A mango hair mask every once a week can allow you to notice great results in your overall hair health.
3. Other Health Benefits of Mango:
There are several health benefits of mango other than for your skin and hair, here are some that you should know of.
- Eating just one cup of mango each day can provide you with 11% of the daily target for vitamin A which is important for the regular functioning of your immune system. Vitamin A also aids in your body's growth and development (2).
- This fruit has the ability to improve constipation by bettering your digestion (3).
- Mangoes contain beta carotene (4), which is an antioxidant that aids in improving the health of your eyes. Antioxidants like zeaxanthin and lutein give protection to the lens and retina of the eyes (5), which increases visual range, enhances visual contrast, and decreases discomfort from glare.
Delicious Mango Recipes:
Now that you know enough about the mango benefits, here are some appetizing mango recipes that you can try at home.
1. Mango Salsa:
For this recipe, you'll have to chop some ripe mango, onion, jalapeno, and coriander leaves. Mix all the ingredients and add salt and lime to taste. Toss everything well in a bowl and your mango salsa is ready to serve with some tortilla chips or grilled fish.
2. Mango Sorbet:
You can eat a mango sorbet right after blending it. Add frozen mango pieces, lime juice, some sugar, and water in a blender and blend them well. Because of the frozen fruit, the texture will stay like a loose sorbet that you can enjoy just as is.
3. Mango Quino Blow:
Dice some mango, red pepper, and avocado, and slice some cabbage. Blend some soaked cashews, lime juice, fresh ginger, and orange juice. In a bowl, take the cooked quinoa, and arrange the veggies and mango on top. Garnish it with cashews and chopped coriander and drizzle with the cashew dressing.
4. Mango Smoothie:
To make a great mango smoothie, blend together some frozen mango pieces, banana, water and milk, and some ice to make a perfect frothy texture. Squeeze some lemon juice into the mango smoothie to brighten the flavours.
You can also try the Saffola Fittify Hi-Protein Slim Meal Shake - Alphonso Mango. It is a delicious shake formula that contains dietary fiber, 25 vitamins and minerals, and 5 superfoods. When you replace one of your regular meals with one serving of this shake, you consume 60% fewer calories and 50% of the daily vitamin nutrition as per the recommended daily allowance.
5. Mango-Lime Salad:
Simply chop some fresh ripe mango, cucumber, bell pepper, mint, and coriander. Toss the ingredients with a drizzle of honey-lime dressing. This mango-lime salad takes hardly any prep time and is quite a refreshing side dish to use with your proper meals.
Mango Nutritional Value:
The nutritional value of mango per 100g serving is -
Calories - 60
Protein - 0.9g
Carbohydrates - 11.6g
Fat - 0.2g
Fiber - 1.5g
Side Effects of Eating Mangoes:
While there are many mango health benefits, the fruit has specific side effects too.
- Excess consumption of mangoes can give you gastrointestinal issues like indigestion, stomach pain, and diarrhea.
- Some people can experience throat pain or allergy when they consume certain mango species.
Mangoes are loaded with vitamins, minerals, and antioxidants that are associated with several health benefits. So indulge happily when it's the mango season, but just make sure to limit your consumption so that the fruit doesn't end up giving you bloating issues or gas. All in all, mango is a tasty, juicy, pulpy fruit that is quite versatile both in its raw and ripe forms.
Can I eat mangoes during pregnancy?
Yes, mangoes are safe to eat during pregnancy. Mango benefits the mother and the child during the pregnancy period as this fruit is packed with vitamins C, A, and B6, potassium, iron, and folic acid. Mangoes are also rich in fiber which can prevent constipation during pregnancy.
Can diabetics eat mango?
Diabetics can definitely eat mangoes, provided you control the quantity and include a source of protein along with it so that it can minimize the spike in blood sugar levels. Hence, it's better to eat some pieces of mango along with a boiled egg, a piece of cheese, or some nuts.
Can mangoes be eaten on a low-carb diet?
Per cup of mango contains 25 grams of carbs, which is slightly higher. But it's still quite a nutritious fruit that's packed with vitamin A, proving great for skin and hair health while being excellent for heart health.
Can mangoes cure constipation?
Eating mangoes can help in relieving constipation as they are high in fiber and good amounts of polyphenolics while containing sorbitol which can increase bowel movement in people who suffer from constipation.
Is it good to eat raw mangoes?
You can eat raw mangoes as they are loaded with antioxidants and compounds that improve your eye health. Green mangoes are also rich in nutrients that can promote collagen synthesis and improve skin quality.
How to choose a perfectly ripe mango?
In order to pick the right ripe mango, you need to feed the fruit with your fingers, and gently squeeze it to see how soft the fruit is. It's ripe and ready to eat if it's slightly soft from the inside. If it's hard enough, it still needs time to ripen.