A mango is a tropical fruit popular in many parts of the world, valued not only for its sweet and striking flavor, but also for its nutritional properties. As well as being versatile in cooking, this fruit is a source of vitamins, minerals and antioxidants which have many health benefits. Here are reasons why you should include mango in your diet.
1# Rich in essential vitamins for immunity and vision
Mango is especially rich in vitamin C e vitamin AThese are two fundamental nutrients for the body. Vitamin C strengthens the immune system, helping the body fight infections and improving iron absorption, which is essential for preventing anemia. Vitamin A is essential for eye health and can help reduce the risk of vision problems, such as night blindness.
In addition, the fruit contains B vitaminswhich are important for the metabolism and the health of the nervous system, promoting more energy and disposition on a daily basis.
2# Improves digestion and regulates the intestines
Mango is an excellent ally for the digestive system as it is rich in dietary fibers. The fiber helps regulate intestinal transit, preventing problems such as constipation. In addition, the fruit contains digestive enzymesThese include amylases, which facilitate the breakdown of carbohydrates and the digestion of proteins.
These properties make mango an excellent choice for those seeking a balanced diet and wishing to improve bowel function in a natural way.
3# Contributes to heart health
Another benefit of mango is its positive effect on cardiovascular health. The fruit contains potassiumPotassium is an essential mineral for regulating blood pressure, helping to prevent hypertension. Potassium acts as a vasodilator, improving blood circulation and reducing tension in the vessels.
In addition, the antioxidants present in mango help reduce LDL cholesterol levels (the "bad cholesterol") and fight free radicals, preventing cardiovascular diseases such as heart attacks and strokes.
4# Benefits for skin and hair
Consuming mango regularly can have positive effects on skin and hair health. A vitamin A present in the fruit is essential for cell regeneration and helps to keep the skin hydrated, preventing dryness and acne. The vitamin C stimulates collagen production, improving skin elasticity and preventing signs of premature ageing.
The fruit also has anti-inflammatory properties that help reduce redness and irritation on the skin. For hair, mango strengthens the strands, promoting shine and preventing hair loss.
5# Helps control blood sugar
Although mango is sweet, studies indicate that moderate consumption of the fruit can help to controlling blood glucose levels. A dietary fiber present in mango helps to reduce the absorption of sugar, preventing blood sugar spikes. In addition, the fruit's antioxidants can improve insulin sensitivity, helping to control diabetes.
For people who are already predisposed to diabetes, the recommendation is to consume mango in moderation and integrate it into a balanced diet.
6# Anti-inflammatory and antioxidant properties
Mango is rich in bioactive compounds such as quercetin, mangiferin and catechinsThese compounds have strong anti-inflammatory and antioxidant properties. These compounds help reduce inflammation in the body and are effective in preventing chronic diseases such as arthritis, obesity and even some types of cancer.
The antioxidants in mango also protect cells against oxidative stress, which is one of the main factors in ageing and the development of degenerative diseases.
How to consume mango in your diet?
The mango is an extremely versatile fruit and can be eaten in a variety of ways:
- In naturaThe most common way is to eat the fruit fresh and cut up.
- Juices and smoothiesMango can be blended with other fruits, such as oranges or bananas, to make refreshing drinks.
- SaladsThe fruit goes well with green leaves and other ingredients, creating a contrast between sweet and salty.
- DessertsMango is used in ice creams, mousses and jellies, as well as being a great addition to yogurts.
- Asian cuisineIn some dishes, such as the Thai classic "mango sticky rice", mango is used as a dessert combined with rice and coconut milk.
Although mango is very nutritious, it is important to consume it in moderation, especially for people who need to control their carbohydrate intake. Each 100 grams of the fruit contains approximately 60 caloriesThis makes it a healthy option, but one that should be balanced in the diet.
Add mango to your diet and enjoy its benefits
With so many health benefits, mango is a fruit that cannot be missing from your routine. As well as being tasty, it contributes to the strengthening the immune system, improves intestinal function, protects the heart and takes care of skin and hair.
Whether for a quick snack or as part of a more elaborate meal, mango offers a perfect combination of taste and health. Try including it in your diet and enjoy all its benefits in a delicious and practical way.
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October 22nd, 2024
She has a degree in Literature - Portuguese/English, and is the creator of the Escritora de Sucesso website. As a writer, she seeks to expand everyone's knowledge with relevant information on various subjects. At Trend-Topics, she brings news and content ranging from entertainment to the country's economic situation.
