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The Benefits Of Mango

I am writing this entry during a vacation we are having in Jamaica.  This is my first time at an “All Inclusive” resort and I am already seeing that I am gonna pack on about 5 pounds during this trip.  Similar to a cruise ship, that “All You Can Eat” mentality sets in and no one wants to NOT get their $$$’s worth, right?  

One of the fruits that I am noticing to taste particularly good is the Jamaican mango.  I am not usually big on fruit as a whole, but the mango is really great.  Digging into the health benefits of Mangoes:

Mangoes are high in vitamins, minerals and fiber. They pack a lot of nutrition into a low number of calories. One cup of chopped mango has 99 calories and 2.6 grams of fiber. In terms of your recommended daily value of vitamins and minerals, you also get:

  • 67% of vitamin C.
  • 20% of copper.
  • 10% of vitamin A.
  • 10% of vitamin E.

Mangoes are also a good source of:

  • Folate (vitamin B9).
  • Magnesium.
  • Potassium.
  • Vitamin B6.
  • Vitamin K.

1. Improve your gut health

Mangoes are good sources of both types of fiber, both soluble and insoluble. Fiber is a carbohydrate in plant foods that you can’t digest. Insoluble fiber doesn’t break down in your digestive tract, which adds bulk to your stool (poop). As a result, your stool is softer and easier to pass.

2. Support your healthy weight goals

Fiber isn’t just good for your gut. It could benefit your waistline, too. One study found that mangoes may help control hunger, which could help you stick to your healthy eating goals.

3. Boost hair and skin health

Vitamins A, C and E are antioxidants that are necessary for healthy hair and skin. These vitamins help fight off the damage your skin sustains each day from the environment. Applying these vitamins directly to your skin can be beneficial, which is why many skin care products contain them. But you also need these nutrients in your diet and mangos just happen to supply them.

4. Help lower cholesterol

The soluble fiber in mangos can help lower both total cholesterol and LDL cholesterol (that’s the “bad” cholesterol that causes plaque to build up in your blood vessels, which blocks the flow of blood and oxygen).

5. Control your blood pressure

Many people aren’t getting enough potassium, a mineral that helps counteract the effects of sodium in your body. Too much sodium — and not enough potassium — can contribute to high blood pressure (hypertension).

6. Help prevent some types of cancer

Mangoes are rich in antioxidants, which are natural substances that protect your cells from damage. Mangoes contain a particular type, mangiferin, which has been found to protect against damage that can lead to cancer.

Mangiferin has been found to possibly lower the risk of cancers of the:

  • Brain.
  • Breast.
  • Cervix.
  • Colon.
  • Skin

So, if/when you choose to incorporate fruit into your dietary plan, mangoes are a good choice.  And try those Jamaican mangoes…good stuff!

How can I end a post about Jamaica without a Bob Marley tune?  Enjoy “Could You Be Loved”…his biggest hit.

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