Mango, a sweet and fragrant fruit, is a gift from nature. Actually, its scientific name is Mangifera indica. It has its origin in the region of southern Asia, especially in countries like India, Myanmar, and Bangladesh. Today, it is widespread and cultivated in many tropical and subtropical countries due to its unique taste and health benefits.
Importance of mango in different cultures:
In many cultures, the mango has been of great significance.
India: Mango is highly revered and used in religious and cultural ceremonies.
Philippines: In the Philippines, mango is the national fruit and is included in many local dishes.
Brazil: In Brazil, mango symbolizes summer and happiness.
Nutrients and Health Benefits.
A comprehensive study conducted by the United States Department of Agriculture (USDA) in 2019, published under publication number 169910, conclusively establishes mangoes as a good source of vitamins and minerals important to the human body, including:
1.Vitamin C:
Which is like a little soldier that surrounds our body to help in protecting our cells from damage caused by free radicals, which are unstable molecules that can damage DNA and proteins, causing diseases like cancer.
• Vitamin C is required for the body to produce collagen, which is an important protein that makes the skin, blood vessels, and bones strong.
• It helps to strengthen our immune system by increasing the number and efficiency of white blood cells (leukocytes), which fight infection.
Vitamin A:
Which in its natural form found in foods like mango, is known as beta-carotene, and as soon as it enters the body, it is converted into vitamin A which is used directly.
• It is very important for the health of the eyes, as it helps in the production of a protein called rhodopsin, which is needed for vision especially in dim light. So vitamin A deficiency can cause night blindness and even total blindness.
• It helps in the regeneration of skin cells and keeps them moist, and also, it helps to protect the skin from damage caused by sunlight.
• It helps in strengthening our immune system by increasing the ability of white blood cells to fight infection.
• It is important for the growth of bones and teeth, as well as for the growth and development of new body cells.
3. Potassium.
It is one of the important minerals found in mangoes, it plays a very signi role in maintaining the health of our body by coordinating and controlling many important bodily functions, it works along with sodium in controlling blood pressure.
Apart from that, It helps the body to release excess sodium, thus reducing the pressure on the blood vessels.
• By controlling blood pressure, potassium helps reduce the risk of heart diseases such as heart attack and stroke.
• Potassium is important for the proper functioning of muscles, including the heart muscle as it helps in the process of converting energy so that the muscles can work.
• It helps to control the amount of water in cells of the body, which is important for maintaining the balance of water and electrolytes.
• Research shows that potassium can help store minerals in the bones, thereby improving bone health.
4. Fibers.
They are like the cleaners of our internal house, I mean our digestive system as they are very helpful in keeping everything going on inside us in good condition.
• Fiber adds bulk to the stool and makes it softer to make food move smoothly through the digestive tract, thereby preventing constipation and improving gut health.
• Foods rich in fiber stay in the stomach longer, making you feel fuller for longer, which helps control weight and reduce overeating.
• It helps reduce the speed at which sugar enters the blood. This is very important for people with diabetes or those who are at risk of developing this disease.
• Some types of fiber help to reduce the level of bad cholesterol in the blood, thereby reducing the risk of heart disease.
More health benefits of eating mangoes include.
• Reducing the risk of cancer bacause some nutrients in mangoes have the ability to fight cancer cells.
• It improves heart health: Potassium and fiber in mangoes helps in controliling cholesterol and to reduce the risk of heart diseases.
• Strengthening the immune system: Vitamins C and A help protect the body against infection.
How to use mango for health.
There are many ways to get benefits of mango.
Eating raw: The easiest and most effective way to get all the nutrients it contains.
Used to make juice – Mango juice is a refreshing and a good drink for your health.
Adding to salads – It adds a sweet taste and color to salads.
Use in smoothies – Mango smoothies are a great way to start your day with energy.
Side effects that can occur by eating mangoes and how to cope with them:
Although mango has many benefits, it can cause side effects in some people, such as:
• Some people may have allergy to mangoes, causing itching, swelling, or even breathing problems.
• The sugar present in mangoes can contribute to tooth decay if you do not brush your teeth after eating.
To deal with these effects, you are adviced to.
Do not eat too much mango, you have to brush your teeth after eating and if you are allergic to mango or are concerned about side effects, consult a doctor.
In general mango is a sweet fruit with essential nutritions and can be an important part of your everyday meal.
