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Mangoes are not only sweet, they are full of nutrients and polyphenols that benefit you . This fruit native to India can support the health of your heart and also your immune system.
A cup of mango provides 99 calories, 1.4 grams of protein, 25 g carbohydrates, 2.6 g fiber, almost the 70% of the recommended daily intake of vitamin C , it also provides copper, folate, vitamin B6, vitamin A and vitamin E. As well as small amounts of vitamin B5, vitamin K, niacin, potassium, riboflavin, calcium and iron, according to data from Food Data Central.
Mangoes are rich in polyphenols, plant compounds that act as antioxidants fighting the Free radicals. Harvard Medical School explains that free radicals can cause oxidative stress, damage cells and lead to chronic diseases.
The Medical Center d e The University of Texas Southwestern indicates that research indicates that diets rich in foods with polyphenols could protect against the development of heart disease, neurodegenerative diseases, cancer and diabetes .
Polyphenols in mangoes include mangiferin , catechins, anthocyanins , quercetin, kaempferol, rhamnetin and benzoic acid.
Mangiferin for the health of your heart
Research reveals that mangiferin present in mangoes exerts protective effects against degenerative diseases such as atherosclerosis, cancers (i.e. , breast, colon, neural, cutaneous and cervical), obesity and diabetes, as can be read in a review article published in 2017 in Lipids in Health and Disease.
Nutritionist Amy Shapiro points out in Mind Body Green that there is also research showing that mangiferin can support heart health and help control blood lipid levels.
Healthline shares that animal studies have found that mangiferin can protect heart cells against inflammation, oxidative stress and apoptosis (controlled cell death). It can also lower blood cholesterol, triglycerides and free fatty acid levels
How mangoes support your immune system
Mangoes can be part of a varied diet that provides the necessary nutrients for the health and functioning of all cells, including immune cells; To better prepare the body for microbial attacks and excess inflammation,
Harvard indicates that examples of nutrients that have been identified as critical for immune cell growth and function include vitamin C, vitamin D, zinc, selenium, iron, and protein.
One cup of mango provides 60 mg of vitamin C. Almost three quarters of the daily needs that adults have of this vitamin. 75 mg of vitamin C are recommended for women and 90 mg for men.
A cup of mango provides the 10% of the recommended daily value of vitamin A. Vitamin A is important for normal vision, immune system and reproduction.
Mango also provides vitamin E. “The body also needs vitamin E to stimulate the immune system so that it can fight the bacteria and viruses that invade it ”, share the National Institutes of Health.
In addition to supporting the health of your heart and providing nutrients to boost your immune system, mangoes can also support digestion due to its content in an enzyme called amylase which breaks down complex carbohydrates, as well as its f Iberian and water to help with constipation problems.
Mango can be part of one of the two servings of fruit that are recommended a day to prevent disease and live longer . It is a very easy fruit to enjoy either alone or combined with other fruits, in smoothies, sauces and in salads.
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