As the summer season is here and most of the things about this season are not likable. Mangoes are the exception. Summer came with many benefits and treats to us and mango is one of the most enjoyable treats among them.
Everyone no matter of what age group just loves to eat mangoes. But there are many queries regarding the King of Fruits – Mango, concerning health and fitness. In today’s article, I will cover all your questions regarding them like are mangoes responsible for weight gain and skin breakouts? And many more like this.
Nutrition of Mango
For starting on the general guide and queries about mangoes it is needed to find out its nutritional value first.
As per the U.S Department of Agriculture (USDA) one cup of cubed mango calories are around 99 that makes it a low-calorie fruit and has a combination of the following:
- Glycemic Index – low to medium
- Carbohydrates – 24.8 gm
- Glucose – 3.32 gm
- Sucrose – 11.5 gm
- Fructose – 7.72 gm
- Proteins – 1.35 gm
- Saturated fats – 0.152 gm
- Unsaturated fats – 0.231 gm
- Vitamin A – 1780 IU
- Vitamin B1 – 0.046 mg
- Vitamin B2 – 0.062 mg
- Vitamin B3 – 1.1 mg
- Vitamin B5 – 0.325 mg
- Vitamin B6 – 0.196 mg
- Vitamin B9 – 71 ug
- Vitamin B12 – 0 ug
- Vitamin C – 60.1 mg
- Vitamin D – 0 ug
- Vitamin E – 1.48 mg
- Vitamin K – 6.93 ug
- Calcium – 18.2 mg
- Magnesium – 16.5 mg
- Phosphorous – 23.1 mg
- Iron – 0.264 mg
- Sodium – 1.65 mg
- Potassium – 277 mg
- Zinc – 0.148 mg
- Copper – 0.183 mg
- Cholestrol – 0 mg
- Fiber – 2.64 gm
Is Mango Healthy?
Mango is a rich source of antioxidants, vitamins, and minerals that is why it is linked to endless health benefits. Mangoes are not only tasty and yummy but the potential health advantages lie between anti-cancer effects to improve eye, hair skin, immunity as well.
Benefits of Mango
Mango has many health benefits to be debated on but I am listing some of the most common below:
– Increase immunity of the body.
– Maintaining healthy skin.
– Keep your eyes healthy.
– Safety from heatstroke and cancer.
– Improves digestion.
– Helps in losing weight.
– Gives a good portion recommended daily intake of vitamins and nutrients.
– Lowering cholesterol level.
– Helps in maintaining heart health.
Frequently Asked Queries On Mangoes
ARE MANGOES GOOD FOR DIABETICS?
Mangoes are good for diabetics if taken in moderation and do some fixing on portion control. It is true that most of the calories in mango comes from sugar that will spike their insulin and blood sugar.
But on the other hand, it is also rich in vitamins, minerals, antioxidants, fiber, which contribute to controlling blood sugar.
If you will eat mangoes in moderation there will be fewer chances of you spiking your blood sugar levels. Try consuming around half a cup a day.
Furthermore, it will also be possible if you consume your mango with proteins and fiber. All these alterations will make mangoes for diabetics beneficial.
ARE MANGOES GOOD FOR WEIGHT LOSS?
Mango themselves are not responsible for weight gain but instead, they help in weight loss. They have fiber in them which is not only aiding in the gut health but keeps you full for a longer period of time. This will prevent you to binge eat a lot of unhealthy snacks and hence accelerating weight loss.
Moreover, they have no salt in them so there will no water retention leading to weight gain. Consume mango as per your daily calorie limits and alternate with other meals.
The key point here is the portion size. If you will consume a lot of mangoes they will have a risk over benefit effect and you will gain weight. Instead, if you consume 1 cup of mango a day or 1 serving it can help you like other fruits in weight loss.
WILL MANGOES MAKE YOU FAT?
This is a common question of many people about mango and the answer to this is No as discussed above.
Mango has very minute amounts of fats and no cholesterol in them. But why then there is a strict belief in mango leading to weight gain?
Normally people consume mango or any other fruits after their meals, which is not a good idea if 1 cup mango has 99 calories and 1 medium mango roughly has 150 calories. Whatever amount you will be adding to your diet will increase your calories and lead to weight gain if consumed in high quantities.
A good option to prevent this is to skip your carbohydrates in your mid-morning snack or lunch and instead of them consume mango. Plus if you are taking a main meal like lunch without any carbs you can take 3 small mangoes with the fat and protein portion. Otherwise, as a snack one serving will be enough.
ARE MANGOES GOOD FOR BABIES?
Yes, they are as they are for adults. But babies can only consume mango once they are being started on a weaning diet after 4 to 6 months of life.
IS THERE ANY ROLE OF MANGO FOR CONSTIPATION?
Mangoes are rich in polyphenols, sorbitol, and fiber which are helpful in improving bowel movements and preventing and curing constipation.
IS IT OKAY TO EAT MANGOES EVERY DAY?
Yes, it is okay to eat mango every day. Just take care of the portion size and adjust accordingly.
CAN WE DRINK WATER AFTER EATING MANGO?
No, it is not recommended to drink water after consuming any fruits. The gut needs to adjust pH within normal limits after eating fruits and any other meals. If you drink water within no time after meals or fruits or mango your stomach will have a hard time maintaining that pH. This can leads to abdominal cramps and difficulty in digesting nutrients.
WHAT IS THE BEST TIME TO EAT MANGOES?
Mangoes can be eaten anytime like morning, evening, or afternoon. But try not to eat fruits at night time as it will cause issues of indigestion and absorption.
DO MANGOES CAUSE SKIN BREAKOUTS?
You might have heard that mangoes cause skin breakouts? Are the skin breakouts in summer is due to mango and the answer to this is again No. In fact, it contains all the nutrients that help to clear and heal your skin.
Then why it is believed to cause skin issues? Well, the summer season is overall hard on your skin and you should learn skincare in summer to improve overall skin health. As far as mango are concerned, if they are consumed in moderation, they are an excellent tonic for your skin as they are rich in Vitamin C helps maintain healthy skin, and repair skin when needed.
However, in excess amounts, it will increase sugar content in your blood which can lead to aggravation of skin issues such as acne.
Mango – Nutritional Value & Health Benefits Video
The Bottom Line About Mangoes
In a nutshell, moderation is the key when it comes to mangoes. Enjoy summer treats-mango, make the most of this season and the taste of this fruit. Allow yourself 1 to 2 mango per day and enjoy. Consuming anything in bulk is not recommended and not good for health, even if the fruit or meal comes with several benefits and is consumed in high amounts it will have consequences on the overall health.
Plus, don’t stand mango responsible for your weight gain, learn about nutrition and lifestyle changes that lead to weight loss. If you eat mangoes in moderation you will not get any weight gain or any skin breakouts, it’s an excess of mangoes that leads to these two, so bust your myth now and enjoy mango in moderation.