More youthful skin and better digestion are just a few of the benefits of eating mango. Rich in vitamins A, C and E, mango is a powerhouse of nutrition. It also contains fiber and digestive enzymes that may help relieve constipation and improve colon health.
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This tropical fruit contains fiber and amylase, two nutrients that promote good digestion. Fiber keeps you regular and supports colon health, while amylase, a digestive enzyme, helps break down starch.
Mango and Digestion
The potential benefits of mango for the hair and skin are heavily promoted in the media. Yet few consumers are aware of its effects on digestive health. This juicy fruit delivers 2.6 grams of fiber and roughly 100 calories per cup. It also offers 1.4 grams of protein, 24.7 grams of carbs and 67 percent of the daily recommended vitamin C intake.
Read more: 14 Surprising Facts About Mangos
In addition to vitamins and minerals, mango contains pectins, antioxidants and amylase, according to an October 2019 review published in Frontiers in Plant Science. Amylase is an enzyme that helps breaks down starch, a type of carbohydrate found in white bread, potatoes, rice, pasta and other foods.
Amylase activity in mangoes increases through fruit growth and decreases as the fruit reaches maturity. Its levels are significantly reduced in over-ripe fruits. Therefore, mangoes may improve digestive health by helping your body digest starches.
These fruits are rich in fiber, which may further boost digestive function. As the Mayo Clinic points out, dietary fiber may help prevent and relieve constipation, maintain bowel health and facilitate weight loss by keeping you full longer. This nutrient has been shown to lower cholesterol levels, protect against heart disease and improve appetite control, as reported in a June 2012 review in the Journal of Food Science and Technology.
As mentioned earlier, one cup of mango supplies 2.6 grams of fiber. That's not much, so you'll need to get this nutrient from other sources, too. The daily recommended fiber intake is about 25 grams for women and 38 grams for men. Apples, pears, leafy greens, whole grains and legumes are all excellent sources.
Eat Mango for Glowing Skin
The health benefits of mango go beyond better digestion. Loaded with antioxidants, this fruit helps to keep your skin young and radiant.
Vitamin C, one of its key nutrients, promotes collagen formation and scavenges free radicals. It protects your skin from oxidative stress, facilitates tissue repair and inhibits inflammation, which in turn, may slow aging and improve skin appearance. Furthermore, this vitamin may help reduce wrinkles, dark spots and inflammatory skin lesions, according to a research paper featured in Nutrients in August 2017.
Read more: 10 Recipes for Glowing, Healthy Skin
One cup of mango boasts 10 percent of the daily recommended intake of vitamin A and 10 percent of the daily recommended amount of vitamin E. These fat-soluble vitamins fight oxidative stress and play a key role in skin health.
Vitamin A, for example, may protect the skin from ultraviolet rays, according to a July 2012 review in Dermato Endocrinology. It also helps your body produce new skin cells and supports immune function. Dermato Endocrinology also reports that vitamin E neutralizes free radical damage and reduces lipid peroxidation, which may help delay the aging process.
In addition, this tropical fruit contains bioactive compounds with anti-diabetic and anti-inflammatory properties, points out a review published in Nutrients in May 2017. In clinical trials, mango extract improved the symptoms of ulcerative colitis, an inflammatory bowel disease.
Ferulic acid, gallic acid and other phytonutrients in mango may reduce blood sugar levels and protect against diabetes. However, most studies have been conducted on mice, so further research is needed to confirm these findings.
There are no particular benefits of eating mango at night, in the morning or any other specific time of day. You can enjoy this fruit anytime — mix it with oatmeal for a healthy breakfast, add it to smoothies and fresh fruit juices or use it in homemade desserts as a substitute for sugar. As with all foods, moderation is the key. A single fruit contains over 45 grams of sugar, so watch your portions and eat mindfully.
- USDA: "Nutrition Facts for Mango"
- Frontiers in Plant Science: "Chemical Composition of Mango (Mangifera indica L.) Fruit: Nutritional and Phytochemical Compounds"
- Royal Society of Chemistry: "The Important Role of Salivary α-Amylase in the Gastric Digestion of Wheat Bread Starch"
- Mayo Clinic: "Dietary Fiber: Essential for a Healthy Diet"
- Journal of Food Science and Technology: "Dietary Fibre in Foods: A Review"
- Academy of Nutrition and Dietetics: "Easy Ways to Boost Fiber in Your Daily Diet"
- Nutrients: "The Roles of Vitamin C in Skin Health"
- Dermato-Endocrinology: "Discovering the Link Between Nutrition and Skin Aging"
- Community Eye Health Journal: "What Is Vitamin A and Why Do We Need It?"
- Nutrients: "Multifaceted Health Benefits of Mangifera indica L. (Mango): The Inestimable Value of Orchards Recently Planted in Sicilian Rural Areas"