We all have our favourite foods. When it comes to fruits, mango is the absolute favourite. This fruit is loved for its delicious taste, bright colour, and smooth texture. But what makes mangoes special is the experience they give you. When you bite into a ripe mango, it is not just about the taste; it is like going on a journey with your senses. The juicy fruit drips down your chin, its sweet smell fills the air, and the soft flesh delights your tongue—it is a moment of pure happiness. Originally from Southern Asia, these tropical fruits come in different colours like yellow, green, or red-green. Nowadays, mangoes are grown in many parts of India. But, did you know that your favourite fruit is not only delicious but also healthy? Avni Kaul, an eminent dietitian in India, shares the nutritional benefits of mango in this article.
What are some of the health benefits of eating mango?
Rich in nutrients – Mangoes are packed with essential nutrients like vitamins K, C, A, and E, along with folate, providing various health benefits. Vitamin K aids in blood clotting and prevents anaemia, while vitamin C supports blood vessel formation, collagen production, and immune system strength. Vitamins A and E enhance immunity by promoting white blood cell production. Just a 1/4 cup of mango can fulfil 50% of your daily vitamin C needs and 8% of vitamin A and B6 requirements.
Aids digestion – Mangoes, rich in both soluble and insoluble fibre, aid in digestion by adding bulk to stool, making it softer and easier to pass, thus alleviating constipation and bloating. The presence of polyphenols, such as gallo-tannins in mangoes, enhances digestive well-being by offering anti-inflammatory and antioxidant benefits, which can alleviate conditions like ulcerative colitis. In fact, mango leaves contain compounds with potential antidiarrheal properties, contributing to improved digestion.
Helps in weight management – Eating mangoes can help you feel full for longer, making it easier to stick to healthy eating. They take longer to digest than processed snacks like chips or crackers, so you are less likely to feel hungry soon after. This means you can avoid snacking on high-calorie foods. Plus, mangoes provide extra nutrients to support your weight loss goals.
Good for your skin and hair – To keep your skin healthy, it is important to get vitamins A, C, and E from whole foods like mangoes instead of from supplements, which can be harmful and may not be absorbed as well by the body. These vitamins act as antioxidants, helping to protect your skin from damage caused by the environment. Mangoes are a great source of these nutrients, with vitamin A boosting collagen production and reducing fine lines, while vitamin C helps to prevent premature ageing and protects against UV rays. Moreover, mango peel contains antioxidants that are good for your skin too. So, eating mangoes can help improve your skin health naturally.
Takes care of your heart health – Mangoes are good for your heart health because they contain magnesium and potassium, which help to lower blood pressure and keep your heartbeat regular. They also have a compound called mangiferin, which might reduce inflammation in the heart, according to studies on animals. But, we need more research to know if these benefits apply to humans too.
Good for your eyes – Carotenoids like lutein and zeaxanthin present in mangoes help keep our eyes healthy. They protect the retina from sunlight and blue light from screens. These carotenoids are especially good at preventing age-related macular degeneration, which can cause vision problems as we get older. So, eating mangoes can help keep our eyesight sharp and clear for longer.
Therefore, it is evident that including mangoes in your diet can offer a multitude of health benefits, from boosting immunity and aiding digestion to promoting heart and skin health, making them a delicious and nutritious addition to your daily meals.
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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