Surprising predictions part 4

Get the Most Out of Your Mango with These 7 Benefits

Mangoes might not be the first thing that comes to mind when you think of the healthiest foods, but they should be. 

They’re not only high in vitamins and nutrients that are good for your body, but they’re also incredibly versatile, meaning you can add them to almost any dish to give it some extra flavor! If you love mangoes as much as we do, you won’t want to miss out on these 7 benefits of mango that you need to know about! (Note: We used Fresh Direct as our source in this post.)

1) #1: They're rich in vitamins and nutrients

Mangoes are a natural source of vitamins A, C and E. They're also loaded with powerful antioxidants that can help protect your cells from free radical damage and slow down signs of aging. #2: They can improve your heart health: 

Mangoes are high in potassium, which is an essential mineral for controlling blood pressure and reducing your risk for cardiovascular disease. (1) In fact, just one cup provides about 12 percent of daily recommended intake. 

Moreover, research shows that mango consumption may reduce bad cholesterol levels by 13 to 25 percent in overweight adults.(2) #3: Boost your fiber intake: One cup contains 4 grams—that's more than you'll find in a medium apple! Fiber helps fill you up faster so you don't overeat later on. 

Fiber also slows digestion, making it easier for your body to absorb nutrients and minerals like calcium, magnesium and iron. #4: Protect against cancer: Antioxidants found in mangoes have been shown to help fight off cancer-causing free radicals.

(3) Research has also suggested that mangiferin — a compound found in mangos — could be effective at slowing or preventing tumor growth.(4) #5: Fight inflammation naturally: Inflammation is believed to play a role in many diseases including arthritis, asthma and even Alzheimer’s disease. 

Fortunately, there are plenty of anti-inflammatory foods out there. If you suffer from chronic pain or joint issues, adding more anti-inflammatory foods to your diet might provide some relief. #6: Keep your brain sharp as you age: It’s never too early (or late!) to start thinking about brain health. 

Research suggests that eating fruits and vegetables high in antioxidants can boost cognitive function.(5) #7: Add sweetness without added sugar: 

Don't let their sweet taste fool you—mangoes aren't high in sugar! Plus they're packed with fiber, so they make a great alternative to sugary treats when you need something sweet but not overly indulgent.

2) #2: They're high in fiber

One cup contains about 5.4 grams, or roughly a third of your daily recommended intake. Fiber helps ward off some types of cancer, keeps you feeling full longer (and more energetic), and is good for your digestive system. 

Studies have also shown that people who eat diets high in fiber tend to weigh less than those who don't get as much fiber. 

And if weight loss isn't enough to convince you to add mangoes to your diet, they're also great at fighting inflammation—which could be a major factor in many diseases like diabetes and heart disease. #3:

They're a natural energy booster: If you need an afternoon pick-me-up, try snacking on some mango. The sugar found in mangos can help give you an energy boost without giving you a sugar crash later on. 

Just make sure not to overdo it since too much sugar can actually lead to fatigue and low energy levels instead of helping them. But eating one or two slices will give you just enough energy boost without making your blood sugar spike too high. 

It's also thought that mangos can help fight fatigue because they contain vitamin B6, which plays an important role in converting food into fuel for our bodies. 

Mangos are also rich in vitamin C, which has been linked to increased mental alertness and better concentration during exercise. So if you find yourself needing a little extra pep in your step, grab a mango! #4.

They're filled with antioxidants: Antioxidants are essential for keeping your body healthy and preventing damage from free radicals. Free radicals cause oxidative stress within cells, which leads to cell damage and even cell death. 

Antioxidants neutralize these free radicals by binding to them before they do any damage so they can't cause any harm. Mangos are particularly high in antioxidants called carotenoids—including beta-carotene.

Alpha-carotene, lutein, zeaxanthin, lycopene and beta cryptoxanthin—that all play different roles in keeping us healthy by protecting against different types of oxidative stress caused by free radicals.

3) #3: They're low in calories

At just 57 calories per cup, mangoes make a great snack. They're also low in saturated fat and sodium, two nutrients that can cause health problems if they're consumed in excess. 

If you're on a diet, mangoes are a good way to keep hunger at bay without falling victim to high-calorie temptations. Whether you like them raw or cooked, one serving will fill you up without busting your daily calorie budget. 

If you do have a problem controlling your appetite, try eating them as part of a meal rather than as an isolated snack. Eating foods rich in fiber is associated with reduced feelings of hunger (1). 

When researchers compared participants' response to different types of fruits, it was found that participants ate more when apples were served alone than when apples were served as part of a meal (2). 

The researchers speculated that eating apples alongside other foods might make people feel fuller than eating apples alone due to higher satiety value (3). 

Therefore, if you pair mangoes with whole grains or other filling foods for breakfast or lunch, you'll likely consume fewer calories throughout the day. 

However, there's no need to avoid pairing mangoes with other healthy foods—you can enjoy both for weight loss. Just be sure not to go overboard with portion sizes!

#4: They contain important vitamins and minerals: In addition to being low in calories, mangoes are rich in vitamin C, vitamin A and potassium. 

Although these vitamins aren't typically considered essential, they play important roles in keeping our bodies running smoothly.

4) #4: They can treat acne

You already know that mangos are packed with vitamins and nutrients. What you might not know is that they’re also rich in antioxidants, which help rid your body of free radicals that cause inflammation—which can lead to acne breakouts. 

An Australian study found that patients who ate more mango exhibited significantly lower markers for skin aging and acne than those who consumed less. 

So next time you get a breakout, it’s worth giving mango a try! (And we have plenty of other natural remedies for acne.) #3: They can improve digestion: Mangoes contain high amounts of fiber, which helps regulate digestion and prevent constipation. 

Fiber is also known to slow down digestion and make you feel fuller longer—so if you find yourself struggling with hunger pangs between meals, reach for a mango instead of a snack like chips or crackers. 

And don’t forget about their fiber content when trying to lose weight: Eating foods high in fiber will keep you feeling full longer so you won’t overeat later on. 

Here are even more ways to lose weight by eating fruit!) #2: They can reduce cholesterol levels: While consuming too much cholesterol isn’t good for anyone, some people need to be especially careful about keeping their levels low. 

If you fall into that category, consuming more mangoes could be just what you need A 2012 study published in The Journal of Nutrition suggests that consuming one-and-one-half cups of fresh mango daily could reduce total cholesterol levels by up to 5 percent within two weeks. 

In addition, because mango contains soluble fiber, it can help promote healthy blood sugar levels—which means you may have an easier time controlling diabetes symptoms. #1: They can protect against cancer: Not only do mangos contain vitamins C and E, but they’re also loaded with carotenoids like beta-carotene and lutein. 

All three of these nutrients are powerful antioxidants that play a role in preventing certain types of cancer cells from growing out of control. 

In fact, according to research conducted at Ohio State University , consuming more carotenoids could reduce your risk for lung cancer by as much as 50 percent!

5) #5: They can help you lose weight

If you’re watching your weight, have some mango in between meals instead of something sweet. According to research from Western Washington University, mangoes can help curb your appetite and keep you feeling full longer. 

A study found that people who were given an extract from mango before they ate a meal felt fuller than those who didn’t receive a dose—and also ate fewer calories. 

They also reported greater feelings of satiety one hour after their meal, compared to subjects who didn’t get any extract before eating. In other words, if you want to stick to your diet, it may be worth making room for some tropical fruit. 

Find out what these natural appetite suppressants do to your body.) #4: They contain disease-fighting antioxidants: Antioxidants are important because they can protect your cells from damage caused by free radicals, which are unstable molecules that cause cell damage as well as chronic diseases like cancer and heart disease. 

The American Cancer Society reports that over 75 percent of all cancers are linked to free radical damage. Mangoes are rich in vitamin C, which is a powerful antioxidant but also contains smaller amounts of vitamin E and carotenoids such as beta-carotene. 

All three work together to neutralize free radicals throughout your body. #3: They can boost your immune system: When you eat mangos, especially green mangos, you’re getting a lot more than just vitamins and minerals. 

You’re also getting potent phytochemicals that have been shown to fight infection and inflammation, according to researchers at Texas Tech University Health Sciences Center. 

That means mangos could be useful in preventing colds or even fighting off serious illnesses like cancer or diabetes. #2: They can help prevent diabetes: Research shows that consuming foods high in fiber is associated with lower levels of insulin resistance. 

Which means less risk for developing type 2 diabetes down the road. Mangoes are high in fiber—one cup has 4 grams—which makes them great for controlling blood sugar levels already within normal range.

6) #6: Their peels can be used to clean your skin

Mangoes have a lot of oil content in their peels. That makes them great for use in face masks. Simply leave it on for about 20 minutes and rinse off any excess when you’re done. 

The fruit’s natural oils help to revitalize your skin, making it feel softer, smoother and healthier. This can be especially helpful if you suffer from dry skin or have experienced some minor damage, like acne breakouts or blemishes caused by harsh weather conditions or sun exposure. 

Applying a mango peel mask is also believed to help balance out oily skin types and reduce redness as well as dark circles under your eyes over time. 

This can lead to younger-looking skin overall, which is never a bad thing! If your skin tends to get really oily, using a mango peel mask once per week should suffice. 

If you’d prefer to do it more often, though, don’t worry—you won’t end up with greasy skin if you do so. Instead, applying too many facial masks made from tropical fruits may actually make your face produce even more oil than usual! Still interested in trying out a mango peel facial? Here are two recipes that will show you how: 

1) Blend one ripe mango with half a cup of plain yogurt until smooth. 2) Add one tablespoon of lemon juice and one teaspoon of sugar to taste before blending again until everything is combined. 

3) Spread evenly onto your face, avoiding sensitive areas such as around your eyes and lips. 4) Leave on for 20 minutes before rinsing off with warm water. 5) Follow up with a moisturizer if desired. 6) Repeat twice per week until desired results are achieved (usually after four weeks). #7: 

They can improve digestion: In addition to being good for your skin, mangos are also rich in fiber and pectin, both of which help keep things moving along smoothly inside your digestive tract. 

Pectin helps bind food together, which means it helps prevent constipation and other issues related to bowel movements. Meanwhile. 

High levels of fiber not only help promote regularity but they also feed healthy bacteria in your gut—which is important because these bacteria play an important role in regulating your immune system. 

It's no wonder why eating a diet rich in fruits and vegetables has been linked to lower rates of chronic diseases such as heart disease, stroke and cancer! To reap these benefits at home, try adding mangoes into smoothies or salads several times per week. 

You can also try cooking with mangoes instead of just eating them raw; there are plenty of delicious ways to incorporate them into dishes that don't involve cutting up pieces and adding them directly into meals.

7) #7. Adding mangos to your smoothies is a great way to get all their benefits

Mangos are rich in dietary fiber, which is important for lowering cholesterol and regulating blood sugar. Add a few slices to your morning shake and you’ll get a serving of healthy carbs that will fuel your brain throughout your day. 

You can also make juice or ice cream, or use mangos in sweet and savory dishes for breakfast, lunch, dinner and snacks. This versatile fruit can be used to top grilled chicken breasts or dip for shrimp cocktail; 

Add diced mango to salad for sweetness without added sugar. Mangos are low in sodium but high in potassium and vitamin C. This tropical fruit contains cancer-fighting antioxidants, too. 

Research shows eating an antioxidant-rich diet may help reduce your risk of developing certain types of cancer, including skin cancer. And don’t forget about their hydrating properties.

One cup (165 grams) of sliced mango contains 91 percent water by weight! So if you want to stay hydrated throughout your busy day, include at least one serving of mango in each meal. 

For example, try adding it to a parfait with yogurt and granola. Or make a smoothie using frozen mango chunks. The frozen fruit makes it easier to blend up—and gives you more bang for your buck since mangos tend to be on the pricey side. #6. 

If you need to lower your cholesterol levels, eat more mangos: They contain alpha-lipoic acid (ALA), which helps convert bad LDL cholesterol into good HDL cholesterol while also reducing triglycerides—another type of fat found in our blood that contributes to heart disease when present in large amounts. 

A study published in Lipids showed ALA lowered total cholesterol and increased HDL levels among overweight men who were given a daily dose of 1,800 mg for 12 weeks. The amount is equivalent to eating roughly four medium mangos per day. 

A similar study conducted on women showed similar results after just two months of treatment with 2,400 mg per day. 

Although further research needs to be done before we can say conclusively that ALA reduces cholesterol levels and prevents heart disease, there’s enough evidence out there to suggest giving mangos a shot if you have high cholesterol or are looking for ways to prevent cardiovascular problems down the road. #5. 

Mangos are a great source of vitamins A and C: Both vitamins are powerful antioxidants that protect cells from damage caused by free radicals. 

Antioxidants play an important role in preventing chronic diseases like heart disease, diabetes and even some cancers. Vitamin A also supports eye health and immune function. 

While vitamin C boosts the body’s ability to absorb iron from plant foods like legumes, leafy greens and whole grains. It also plays a key role in collagen production, which keeps skin plump and youthful-looking—even as you age. #4.