Tuesday, February 27Food Security Matters

10 Health Benefits of Indian Mango, and Side Effects

Among the many varieties of mangoes, the Indian Mango stands out for its exquisite flavor and numerous health benefits. Bursting with sweetness and vibrant hues, this fruit not only tantalizes our taste buds but also offers a plethora of nutrients that can nourish our bodies from within. So get ready to delve into the health benefits of Indian Mango, its potential side effects, and some delectable ways to enjoy it. Prepare yourself for a journey filled with mouthwatering recipes and valuable insights into this beloved fruit’s medicinal properties!

What is the Indian Mango

Indian Mango is a subspecies of  Mango, scientifically known as Mangifera indica, which is a tropical fruit that belongs to the Anacardiaceae family. It goes by various names worldwide such as “King of Fruits” and “Aam” in India, where it is revered for its exceptional taste and cultural significance.

The skin of the Indian Mango can vary in color from green to purple, or yellow-green when unripe, gradually transitioning into vibrant shades of red, purple, or light and dark green when ripe. Its sweet aroma fills the air, beckoning you to take a bite and experience the burst of flavors within.

benefits-of-indian-mango
Indian mango

The Indian Mango tree is an evergreen tree that can grow up to 100 feet tall! Its dense foliage provides shade from the scorching sun while bearing clusters of tempting mango fruits during their peak season. The trees thrive in warm climates and are native to South Asia but have spread across many tropical regions around the world due to their popularity.

Originating from India thousands of years ago, Indian Mangoes have become a beloved symbol of summer abundance and celebration throughout various cultures. They flourish in fertile soils and humid environments found predominantly in countries like India, Pakistan, Thailand, Mexico, and the Philippines.

Indian Mango Nutrition Per 100g

The nutritional values of Indian mango per 100 grams of edible fruit are approximately as follows:

  • Calories: 60 kcal
  • Carbohydrates: 15 g
    • Sugars: 13.7 g
  • Protein: 0.5 g
  • Fat: 0.3 g
  • Fiber: 1.6 g
  • Vitamin C: 36.4 mg (61% of the Daily Value)
  • Vitamin A: 765 IU (15% of the Daily Value)
  • Vitamin E: 0.9 mg (5% of the Daily Value)
  • Vitamin K: 4.2 µg (5% of the Daily Value)
  • Potassium: 168 mg (5% of the Daily Value)
  • Calcium: 10 mg (1% of the Daily Value)
  • Magnesium: 10 mg (2% of the Daily Value)

Indian mangoes, especially the Alphonso variety, are renowned for their rich and unique flavor. They are also a good source of vitamin C, vitamin A, and dietary fiber. The high vitamin C content makes mangoes an excellent choice for supporting the immune system and promoting overall health.

Keep in mind that the nutritional content of mangoes may vary slightly depending on factors such as ripeness and growing conditions. Enjoying Indian mangoes as part of a balanced diet can provide you with a delicious and nutritious tropical fruit experience.

10 Benefits of Indian Mango and Medicinal Uses

Here are ten benefits of Indian Mango:

  1. Nutrient-Rich: Indian mangoes are packed with essential nutrients, including vitamins A, C, E, and K, as well as minerals like potassium and magnesium.
  2. Boosts Immune System: Mangoes are a rich source of vitamin C, which strengthens the immune system, helps fight infections, and promotes overall health.
  3. Digestive Health: The dietary fiber in mangoes aids digestion, supports regular bowel movements, and helps prevent constipation.
  4. Eye Health: Mangoes contain vitamin A and other antioxidants like zeaxanthin and lutein, which contribute to healthy vision and may help protect against age-related macular degeneration.
  5. Skin Health: The vitamin E and beta-carotene in mangoes promote healthy skin by protecting it from UV damage and supporting collagen production.
  6. Heart Health: Mangoes contain potassium and fiber, which are beneficial for heart health. Potassium helps regulate blood pressure, and fiber can help lower cholesterol levels.
  7. Cancer Prevention: Mangoes are rich in antioxidants, such as quercetin, isoquercitrin, astragalin, fisetin, and gallic acid, which have been studied for their potential anti-cancer properties.
  8. Regulates Blood Sugar Levels: Some studies suggest that certain compounds in mangoes may help regulate blood sugar levels, which can be beneficial for individuals with diabetes.
  9. Alkalizing Properties: Despite being sweet, mangoes have an alkalizing effect on the body, which helps maintain a balanced pH level.
  10. Aids Weight Loss: Mangoes can be a satisfying and nutritious addition to a weight loss diet when consumed in moderation due to their fiber content and low-calorie density.

While mangoes offer these potential health benefits, it’s essential to enjoy them as part of a balanced diet and a healthy lifestyle. Moderation is key, as excessive consumption of any fruit can lead to an imbalance in the diet. If you have any specific health conditions or concerns, consult with a healthcare professional for personalized advice.

5 Possible Side Effects and Disadvantages of Eating Indian Mango

1. Allergic Reactions: While mangoes are generally safe to eat, some individuals may experience allergic reactions to them. Symptoms can range from mild itching or swelling in the mouth to more severe reactions like difficulty breathing or anaphylaxis. If you have a known allergy to other fruits such as peaches or kiwis, it’s important to exercise caution when consuming Indian mangoes.

2. Digestive Issues: Excessive consumption of mangoes can lead to digestive problems such as bloating, gas, and diarrhea. This is mainly due to their high fiber content and natural sugars which can be difficult for some people’s digestive systems to handle. Moderation is key when enjoying this tropical fruit.

3. Weight Gain: Although mangoes are nutritious, they are also relatively high in calories compared to other fruits. Overeating mangoes regularly without balancing them with physical activity could contribute to weight gain over time.

4. Blood Sugar Spikes: People with diabetes should be cautious about consuming too many ripe Indian mangoes due to their naturally high sugar content. Eating large quantities of mangoes at once can cause blood sugar levels to spike rapidly.

5. Cross-Reactivity with Latex Allergy: Individuals who have a latex allergy may also experience cross-reactivity symptoms when eating Indian mangoes since both contain similar allergenic proteins called profilins.

It’s important for individuals with specific health conditions or allergies mentioned above to consult with their healthcare providers before incorporating Indian mango into their diet regularly.

How to Eat Indian Mango

The best way to eat Indian mango is when it is raw and nearly ripe. Peel the skin and eat it raw with alamang (shrimp paste). It is best consumed as pulutan when consuming alcohol. Ripe Indian mangoes are also energy boosters.

Final Words

Indian mangoes are not only delicious and refreshing but also packed with numerous health benefits. From improving digestion to boosting immunity, these tropical fruits offer a wide range of medicinal uses. However, like any food, it’s important to consume them in moderation and be aware of the potential side effects.

Indian mangoes are a true treasure from nature that not only tantalize our taste buds but also provide us with essential nutrients and antioxidants. So go ahead and indulge in this delectable fruit while reaping its many health rewards!

Remember to consult a healthcare professional before making any significant changes to your diet or if you have specific dietary concerns or allergies related to Indian mango consumption.

Note: This article also answer the following local questions:

  • Benepisyo ng Indian Mango
  • Ano ang vitamins o bitamina ng Indian Mango
  • Epekto sa katawan sa pagkain ng Indian Mango
  • Side effects ng Indian Mango
  • Masamang epekto ng pagkain ng Indian Mango
  • Anong vitamins ang makukuha sa Indian Mango
  • Ano ang naidudulot ng Indian Mango is sa ating katawan

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