Mangoes are a delicious and nutritious fruit that offer a variety of health benefits for women. They are a good source of vitamins A, C, and E, as well as fiber and potassium. Mangoes are also low in calories and fat. [1]
In this article we will talk about the benefits of Mango for Women.
Nutritional Value of Mango
Mangoes are packed with essential vitamins, minerals, and antioxidants that are beneficial for overall health. One cup (165 grams) of sliced mango contains the following. [2]
- Calories: 99
- Protein: 1.4 grams
- Fat: 0.6 grams
- Carbohydrates: 24.7 grams
- Fiber: 2.6 grams
- Vitamin C: 67% of the RDI
- Vitamin A: 10% of the RDI
- Folate: 18% of the RDI
- Potassium: 6% of the RDI
- Magnesium: 4% of the RDI
Health Benefits of Mango for Women
Mango has many health benefits including men and women. Here we discuss health benefits of mango for women, so some of these are given below. [3]
1: Promotes Digestive Health
Mangoes are rich in dietary fiber, which promotes digestive health by preventing constipation and improving bowel movements.
The fiber in mangoes also helps to reduce inflammation in the gut and prevent digestive disorders such as irritable bowel syndrome (IBS) and Crohn’s disease. [4]
2: Boosts Immunity
Mangoes are a rich source of vitamin C, which is essential for a healthy immune system.
Vitamin C helps to boost the production of white blood cells, which play a crucial role in fighting off infections and diseases.
Mangoes also contain beta-carotene, which is converted into vitamin A in the body. Vitamin A in mango for women helps to strengthen the immune system and protect the body from infections. [5]
3: Promotes Healthy Skin
Mangoes are rich in antioxidants such as vitamin C, which help to protect the skin from damage caused by free radicals.
Free radicals are unstable molecules that can damage the skin and cause premature aging. [6]
Mangoes also contain vitamin A, which helps to promote healthy skin by reducing the production of sebum, a substance that can clog pores and lead to acne.
4: Regulates Menstrual Cycle
Mangoes contain nutrients such as iron and vitamin E, which help to regulate the menstrual cycle and reduce menstrual cramps.
Iron is essential for the production of hemoglobin, a protein that carries oxygen in the blood. Vitamin E helps to reduce inflammation and promote healthy blood flow.
5: Supports Heart Health
Mangoes are a rich source of potassium, which is essential for heart health.
Potassium helps to regulate blood pressure and reduce the risk of heart disease.
Mangoes also contain antioxidants such as vitamin C, which help to reduce inflammation and oxidative stress, both of which are risk factors for heart disease. [7]
6: Aids Weight Loss
Mangoes are low in calories and high in fiber, which makes them an excellent food for weight loss.
The fiber in mangoes helps to keep you feeling full for longer periods, which reduces cravings and prevents overeating.
7: Helps Manage Diabetes
Mangoes have a low glycemic index, which means they do not cause a rapid spike in blood sugar levels.
This makes them a suitable food for people with diabetes who need to control their blood sugar levels. Mangoes also contain fiber, which helps to regulate blood sugar levels. [8]
8: Prevents Cancer
Mangoes contain antioxidants such as beta-carotene and quercetin, which have been shown to reduce the risk of certain types of cancer.
Beta-carotene is converted into vitamin A in the body, which helps to prevent the development of cancer cells. Quercetin is flavonoids that have been shown to inhibit the growth of cancer cells. [9]
9: Improves Eye Health
Mangoes are a rich source of vitamin A, which is essential for good eye health.
Vitamin A helps to protect the eyes from damage caused by free radicals and reduces the risk of age-related macular degeneration (AMD). [10]
10: Reduces Inflammation
Mangoes contain antioxidants such as vitamin C, beta-carotene, and quercetin, which help to reduce inflammation in the body.
Chronic inflammation is a risk factor for many chronic diseases, including heart disease, diabetes, and cancer. [11]
11: Enhances Brain Function
Mangoes contain nutrients such as vitamin B6, which is essential for brain function.
Vitamin B6 helps to produce neurotransmitters such as serotonin and dopamine, which regulate mood and behavior. [12]
12: Improves Bone Health
Mangoes are a rich source of vitamin K, which is essential for bone health. Vitamin K helps to activate proteins that are essential for bone health and prevents the loss of bone density. [13]
Mangoes are a delicious and nutritious fruit that is packed with essential vitamins, minerals, and antioxidants.
There are numerous health benefits of mango for women, including promoting digestive health, boosting immunity, promoting healthy skin, regulating the menstrual cycle, supporting heart health, aiding weight loss, managing diabetes, preventing cancer, improving eye health, reducing inflammation, enhancing brain function, and improving bone health.
FAQs
Can mangoes cause allergies?
Yes, mangoes can cause allergies in some people, especially those who are sensitive to latex.
How much mango should I eat per day?
It is recommended to eat 1-2 cups of mango per day to reap its health benefits.
Can mangoes help with constipation?
Yes, mangoes are a rich source of dietary fiber, which helps to prevent constipation and improve bowel movements.
Are dried mangoes as healthy as fresh mangoes?
Dried mangoes are high in sugar and calories, and they may contain added preservatives and chemicals. Fresh mangoes are always a healthier option.
Can mangoes help to reduce the risk of cancer?
Yes, mangoes contain antioxidants such as beta-carotene and quercetin, which have been shown to reduce the risk of certain types of cancer.
Do mangoes help with periods?
Some people believe that mangoes have hemostatic effect that can control your period flow, there is no evidence.