The king of fruits

The fruit, considered by many to be the "king of fruits", is not only delicious, but also an excellent source of essential nutrients, offering numerous benefits for our health.

Mango is a fruit packed with vitamins, minerals, fiber, and antioxidants. Each serving is relatively low in calories, making it a healthy and nutritious food.

Mango is a tropical fruit native to South Asia, especially India and Burma, but today it is widely cultivated in many tropical and subtropical regions of the world. The largest plantations are found in:

India – the world's largest producer,

Pakistan, Thailand, Indonesia, Philippines,

Latin America (Mexico, Brazil, Peru),

Africa (Egypt, Kenya, Nigeria),

United States (Florida, California, Hawaii).

How to pick mangoes :

Ripe on the tree: Mangoes grow on tall trees (which can reach 30-40 m) and take several months to reach maturity.

Hand picking: They are usually picked by hand, using either your hand directly or special long-handled tools equipped with a net or a small knife.

The right time: They are harvested when the skin begins to turn yellow/reddish (depending on the variety) and the fruit becomes less hard. Sometimes they are also picked slightly green for long-distance transport, ripening en route or at the destination.

Careful handling: Being a sensitive fruit, it is placed carefully in crates to avoid crushing.

Benefits of eating mango:

1. Regulate blood sugar

Mango can help maintain healthy blood sugar levels. The soluble fiber and bioactive compounds in the fruit reduce rapid fluctuations in blood sugar.

Studies:

A study published in the Journal of Diabetes Research shows that mango extract can improve glucose tolerance and insulin sensitivity in mice.

Supplementing with mango for 12 weeks significantly reduced blood sugar levels in obese adults.

2. Protect the brain

Mango contains vitamin B6 and antioxidants such as quercetin and gallic acid, which protect neurons and support cognitive function.

Studies:

The antioxidants in mango have shown neuroprotective effects in in vitro studies, reducing oxidative stress on brain cells.

3. Strengthen immunity

Vitamin C stimulates the production of white blood cells and helps the body fight infections. Mango fruit is also rich in polyphenols that contribute to increasing immunity.

4. Digestion and Gut Health

Soluble and insoluble fiber promote digestion and the growth of good bacteria in the gut.

5. Eye Protection

Vitamin A and carotenoids protect the retina and prevent macular degeneration. Mango also contains zeaxanthin, an antioxidant that filters harmful blue light and supports eye health.

6. Regulates blood pressure and heart health

Mango is rich in potassium, which is essential for maintaining blood pressure. In addition, soluble fiber (pectin) helps lower cholesterol, and the reduced sodium intake supports cardiovascular health.

Studies have shown that overweight and obese people experienced a 3.5% reduction in systolic blood pressure after eight weeks of mango consumption.

7. Slows down signs of aging

Vitamin A contributes to tissue repair, and vitamin C stimulates collagen production, protecting the skin and reducing wrinkles. A 2020 pilot study showed that after 16 weeks, regular consumption of mangoes improved the appearance of facial wrinkles in postmenopausal women.

Nutritional benefits of mango :

Vitamin C - supports the immune system;

Vitamin A (beta-carotene) - protects vision and skin;

Fiber - aids digestion and regulates blood sugar;

Antioxidants - reduce oxidative stress and inflammation.

How to consume mangoes for maximum benefits:

1 Fresh fruit, as a snack or in salads;

2 Smoothies or natural juices;

3 Added to yogurt or cereal;

4 As a topping for healthy desserts.

Mangoes can be consumed in various forms to maximize their health benefits.