Mango, the favorite fruit of a million people who have many benefits

Nutrients contained in mangoes

One cup of diced mango contains:

100 calories
1 gram of protein
0.5 grams of fat
25 grams of carbohydrates (24 grams of sugar and 3 grams of fiber)
100 percent of the daily requirement for vitamin C
35 percent of vitamin A.
20 percent folate
10 percent vitamin B-6
8 percent vitamin K and potassium

This sweet and sour fruit also contains copper, calcium, iron, and antioxidants such as zeaxanthin and beta-carotene.

The benefits of mangoes are good for health

1. Maintain healthy hair and skin

In one animal study, vitamin A deficiency was at risk for severe hair loss. This is because vitamin A is an important substance for maintaining healthy epithelial tissue in the skin and hair in order to keep them moisturised and healthy.

In addition, eating a serving of yellow fruit can also meet about 75% of the body's daily vitamin C intake.

The combination of vitamins A and C is needed by the body to produce collagen. Collagen is a special protein that provides and maintains skin elasticity to prevent skin wrinkles and sagging prematurely.

2. Lower blood pressure

Eating sweet foods is often the cause of blood sugar to rise. However, after the Oklahoma State University research team looked at the effects of mangoes on overweight people, their blood sugar levels dropped quite dramatically compared to the time before taking the study.

The participants were asked to regularly eat 10 grams of dried mango every day, which has a sugar content equivalent to about half a fresh mango.

This decrease in blood sugar levels is thought to be the effect of active compounds and special antioxidants in the fruit.

3. Maintain eye health

Lutein and zeaxanthin are two of the most abundant antioxidants found in mangoes. Both are reported to help protect the function of the retina and lens of the eye.

The functioning of the retina and the eye's lens that works well can improve visual acuity, reduce the effects of uncomfortable eye glare, and reduce the time it takes for the eye to recover from seeing bright light.

Lutein and zeaxanthin also work to protect the eyes from harmful ultraviolet rays, and slow down the development of cataracts and the dangers of macular degeneration.

4. Prevent cancer

In a study conducted by a research team from Texas AgriLife Research, it was found that mango polyphenol extracts can prevent the development of cancer cells in the colon, breast, lung, leukemia, and prostate tissue. This fruit is proven to be the most effective at preventing the risk of breast and colon cancer.

The content of cancer-preventing antioxidants was also found in the skin. Research from Malaysia shows that mango peels contain polyphenols, carotenoids, dietary fiber, vitamin C, vitamin E and various other active compounds that have the potential to be a stronger anticancer therapy than the pulp itself.

5. Relieves constipation

In a study examining people with chronic constipation, eating this fruit was found to be more helpful than eating fibrous foods such as oats.

It is important to note that mangoes are the main staple of the FODMAP diet. This diet is a diet that avoids foods that can trigger gas and bloating in IBS people.

6. Helps prevent heart disease

The fiber, potassium and vitamin content in this fruit has long been known to ward off disease or heart problems. The reason is, the increase in potassium intake will also be proportional to the decrease in sodium in the body.

So if you consume enough intake of this sweet fruit in a day, this is very useful for reducing the risk of heart disease problems.

7. Helps you lose weight

If mangoes are eaten in sufficient quantities and not in excess, this is beneficial for weight loss, you know! Because this yellow fruit skin contains phytochemicals that also function as natural fat removers.

Meanwhile, the meat contains a lot of fiber which can cause a feeling of fullness for longer. When you eat high-fiber fruits or vegetables, you won't feel hungry quickly. That's why eating high-fiber foods can prevent you from eating excess food which can actually make it hard to lose weight.

Tips for selecting and processing mangoes

When choosing a good mango fruit, don't judge it by the color of the fruit. In Indonesia, most of these fruits have a green outer color, but some are yellow or red. Choose the fruit that is fresh and ripe by pressing a little from the outside. The ripe fruit is not hard, but feels quite soft. Avoid fruits with lots of dark spots on the skin.

It's okay to buy mangoes that are still raw. You can store it dry at room temperature, but keep it out of the sun, to wait for it to ripen naturally. Do not store raw mangoes in the refrigerator. When the fruit is ripe, store it in a plastic bag and place it in the refrigerator for 2-3 days so that it doesn't rot quickly.

You can simply process mangoes with the following tips

Mix salad or fruit salad with fresh papaya, pineapple, and mango slices. Add mayonnaise if you want to make a salad and brown sugar chili sauce for salad
Place the fruit in a glass of syrup, iced tea, or iced milk for a fresh fruity taste.
Add a few slices of this fruit to your smoothie. Combine it with pineapple juice, strawberry, and yogurt for a simple and healthy breakfast.