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KOMPAS.com – Please is a fruit that has a sweet taste with a variety of health benefits.
Not only delicious to eat, please It also has many health benefits such as healthy digestion and maintaining healthy skin and hair.
In some places around the world, this tropical fruit has earned the nickname as the king of fruits.
Native to India and Southeast Asia, mangoes have been cultivated for more than 4,000 years.
Mango It is also unique because it has hundreds of variations, each of which has its own characteristic taste, shape, size, and color.
Read also: 8 Benefits of Melon for Body Health, what are they?
So, what are the nutrients contained in mangoes and their various benefits?
Mango nutritional content
Reported from Medical News TodayThe following is the nutritional content of a bowl of raw mango weighing 165 grams:
- Calories: 99
- Protein: 1,35 gram
- Fat: 0.63 grams
- Carbohydrates: 24.8 grams
- Sugar: 22.6 grams
- Fiber: 2.64 grams
- Potassium: 277 milligrams
- Vitamin C: 60.1 milligrams
- Vitamin A, RAE: 89,1 mikrogram
- Beta carotene: 1,060 micrograms
- Lutein and zeaxanthin: 38 micrograms
- Folate: 71 micrograms
- Vitamin C: 67 percent of the daily requirement
- Vitamin A: 10 percent
- Folate: 18 percent
- Vitamin B6: 12 percent
Mangoes are also a good source of vitamins and minerals for the daily nutritional needs of the body.
In addition, mangoes also contain calcium, iron and copper, as well as antioxidants such as zeaxanthin and beta carotene.
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1. Maintain eye health
The antioxidants and zeaxanthin in mangoes play an important role in protecting eye health and preventing it from being damaged by macular degeneration.
Macular degeneration is an eye condition that gets worse with age.
2. Protects against cancer
Eating mangoes can protect you from several types of cancer, such as lung, colon, breast, skin and nerve cancer.
Not only that, the vitamin A contained in mangoes can also improve the immune system so that it is not susceptible to disease.
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3. Lowering the risk of diabetes
Eating mangoes can provide benefits for reducing blood sugar levels in people who are overweight or obese.
In addition, mango leaves also have compounds that are useful for reducing the risk of diabetes, losing weight, lowering blood and sugar levels and lowering fat levels in the blood.
4. Maintain healthy skin and hair
The content of vitamin A in mangoes can treat hair health, because vitamin A contains sebum which is useful for moisturizing hair.
In addition to treating, vitamin A also plays a role in the growth of all body tissues, including skin and hair.
Mango is also a fruit with high vitamin C nutrition, this can maintain collagen in the body.
Read also: 4 Pests of Mango Trees and How to Get Rid of Them
5. Rich in antioxidants
Illustration of a mango fruit plant. –
Reported from Healthlineeating foods that contain antioxidants are important to protect cells in the body from free radicals (can damage cells).
According to research, the damage caused by free radicals can cause signs of premature aging and lead to various chronic diseases.
Mango contains many antioxidant compounds contained in the flesh, skin, and even seeds.
Here are some of the antioxidants contained in mango:
- Mangiferin
- Catechins
- Anthocyanins
- gallic acid
- Kaempferol
- Rhamnetin
- Benzoic acid
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6. Boost immunity
Mango is a good source of nutrients to boost immunity.
The content of vitamin A in mangoes is important for boosting the immune system, on the other hand, if the body lacks vitamins, the risk of disease infection will be much greater.
Mango also contains vitamin C which can produce more white blood cells so that it can help fight disease, help cells work more effectively and improve the skin’s defense system.
Read also: In addition to making skin more beautiful, these are the benefits of tempeh for health
7. Maintain heart health
Mango contains the antioxidant mangiferin which is good for supporting heart health.
The content of magnesium and potassium in mangoes can also improve blood flow, relax blood vessels, and increase blood pressure.
8. Healthy digestion
Eating mangoes can maintain digestive health, this is because the amylase enzyme can break down food so that the body can absorb the food easily.
In addition, mango contains a lot of water and dietary fiber which keeps you from the risk of digestive problems such as constipation and diarrhea.
Read also: 5 Benefits of Mangosteen for Health
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