Health benefit – the humble Mango

Health benefit – the humble Mango

Just  a few facts of the exotic, to brighten up your day !

  • Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.

  • mango_eye

  • According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers.

  • Mango fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene,and beta-cryptoxanthin. 100 g of fresh fruit provides 765 mg or 25% of recommended daily levels of vitamin A.

  • Together; these compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes is known to protect the body from lung and oral cavity cancers.

  • Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

  • It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Vitamin B-6 or pyridoxine is required for GABA hormone production within the brain. It also controls homocystiene levels within the blood, which may otherwise be harmful to blood vessels resulting in CAD and stroke.

  • Further, it composes moderate amounts of copper. Copper is a co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Copper is also required for the production of red blood cells.

  • Additionally,mango peel  also rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.

  • History of Mango Mangifera indica, that means ‘mango bearing plant from India’ is an old fruit variety that dates back to around 4000 BC.

    The wild mango is said to be have originated in the foothills of Himalayas in India and Burma.

    The mango was cultivated as early as 2000 BC. Gradually, the wild mango developed into an exotic, richly flavored succulent fruit that is enjoyed even today.

    It is highly fibrous texture is great for those who want to gain weight. Mangoes were introduced in Santa Barbara, California in 1880, whereas, it had been cultivated in India, even over 2000 BC.Nutritional Information on Mangoes Mangoes are high in fiber, thus making them very good for the heart.

    The high fiber content is also helps easing constipation. They have high pectin and vitamin C content that reduces the blood cholesterol levels and serves as an immune booster.

    This fruit is rich in anti-oxidants, vitamins, minerals and contain an enzyme that has stomach soothing properties. These enzymes act as a digestive aid and digestive proteins.Nutritional Value of Mangoes

    The mango nutritional value shows that it is an excellent source of copper and potassium (156 mg).

    Mangoes also contain traces of magnesium, manganese, selenium, calcium, iron and phosphorus.

    It contains no cholesterol or saturated fats. They have only about 0.6 g of total fat content. 100 gram fresh mango contains around 17 g carbohydrates, 0.5 g proteins and about 70 Kcal energy.Mangoes are rich in vitamins like vitamin C and vitamin A. The vitamin C levels in a raw mango are higher than that found in a ripe mango.

    Mangoes also contain traces of vitamin E, vitamin B and Vitamin K. There are about 75 calories in a mango (100 g of mango). Starch is present in a raw mango converted into sugar as the mango ripens.

    These sugars when consumed with milk (rich in proteins), that is, mango milkshake, are great for those who need to gain weight. Mangoes are rich in beta-carotene (445 µg) and alpha-carotene (17 µg).

Nutritional Facts of Mangoes
There are many nutrition facts that will help you understand the various health benefits of this fruit. Let us see the various facts one by one:
As you know, mangoes are not only useful for gaining weight, but they also contain gallic acid, the best natural disinfectant for the body. It binds to the bowels and clears them out.
Mangoes are natural blood cleaners that reduce excess body heat and reduce body odors.
The high vitamin content helps provide a tired body with strength and stamina.
The fruit is said to help improve appetite and make the immune system stronger to fight diseases. Vitamin C and vitamin E present in mangoes help the body get rid of harmful, free radicals and help the build resistance against disease-causing agents.
Copper in mangoes is an important micronutrient for the body as it functions as co-factor for many enzymes. It is also used in formation of healthy red blood cells.
Mangoes will help give a natural glow and reduce blemishes on your face. You should drink mango with milk and honey regularly for a healthy looking glowing skin.
Mangoes are great concentration boosters and the high phenol content makes them a wonderful anti-cancer fighting agents.
Mango is good for eye disorders, hair loss, heat stroke, prickly health, diabetes, bacterial infections, sinusitis, piles, indigestion, diarrhea, dysentery, scurvy, menstrual disorders, leucorrhea, vaginitis, morning sickness and spleen enlargement.
The high content makes it great for people with anemia and pregnant women.
Mangoes contain beta carotene, vitamin E and selenium and provide protection against heart diseases.
This fruit also helps alleviate asthma symptoms, as it has anti-inflammatory properties.
Vitamin A, beta-carotene, alpha-carotene as well as beta-cryptoxanthin present in mangoes have antioxidant properties. This helps in keep the mucus membranes and skin healthy as well protect the body from oral and lung cancers.
These were some mango nutrition facts.

  • You will also be interested to know that the mango tree is a symbol of love in India.
  • During wedding ceremonies, mango leaves are presented, as it is a ritual that guarantees the couple will bear many children.
  • I can’t say the ritual is true to what extent, but one thing is for sure, there are many health benefits of mango.
  • So this summer, when you see a tempting mango, do not hesitate, take a bite and enjoy this luscious fruit and reap its health benefits.

By Batul Nafisa Baxamusa



Having emotional support is just as critical to getting the pounds off and keeping them off as diet and exercise.

Losing weight and staying healthy is more than a physical change.

You have to change the way you think about life.

Dulling the Senses

Many overweight individuals use food as a drug to numb sadness and anger and even to get high.

When we start changing the way we eat, we suddenly find that many of the issues that we previously pushed aside with food have come to the surface. This is where emotional support becomes crucial.

Friends, family members, fellow dieters and even medical professionals can be a huge asset to help us deal with these unpleasant emotions.

By sharing our experiences with others, we can work through problems and find out how others have survived similar situations.

Stop Beating Yourself Up

We are often our own worst critics. Few people would ever look someone in the face and call them a fat, ugly failure for eating too may potato chips. But dieters often do just that to themselves, making small defeats feel like major catastrophes.

Emotional support can help us keep things in perspective.

People in our support system don’t think we’re horrible if we happen to gain back a few pounds. Rather, they know and can assure us that these are the natural and expected ups and downs of weight loss.

They can also help us understand why we may have indulged more than we should have, and can work with us to create a plan for next time.

You’re Not Alone

Weight loss is a personal journey—no one can do it for us. That doesn’t mean it has to be a lonely one.

Every dieter has a skinny friend who can eat whatever they want with reckless abandon. This leaves us feeling alone in our struggle to resist unhealthy foods.

However, if you have a strong system of supporters going through the same journey you are, you’ll find the path is less lonely. It won’t be as hard to turn down a slice of the office birthday cake or grandma’s homemade pie if you know others are doing the same.

Stay Motivated

Emotional support doesn’t have to be just about talking and sharing our experiences. Sometimes it is about mutual reliance. If you and a workout partner always go together to exercise class, you’re more likely to work up a sweat, even when you’re feeling tired or lazy.

You can encourage one another to keep going when the other looks like they may not finish the jog.

Setting goals with another person also helps us to be honest with ourselves.

The key to losing weight and keeping it off is changing the way we eat, move and think.

Emotional support is not only helpful, but a critical step in making these changes permanent and keeping you in your new svelte body for good.          Article from



Working together, we’re pioneering a mind and body approach to healthy sustainable fitness & weight consciousness.

Neways created the FitChoice Programme knowing that it is important to develop life-long healthy eating and exercise habits that will help you reset your habits and make long-term, sustainable lifestyle changes.

One key is identifying patterns in your life so you can decide where to make changes.

As part of your FitChoice programme, use the online journal to keep track of what you eat and the circumstances surrounding your eating.

Doing this will help you become more aware of your eating habits, so you can mindfully adjust these habits as needed to meet your goals.

For each day, make sure you record everything you eat and answer the questions about how you felt, who you ate with, and how aware you were of your hunger and fullness.

The journal also includes places for recording your physical activity and your FitChoice supplementation.

As you track your eating behaviour and make adjustments, you will see progress.

To access these tools, including the journal,  take the free  Find Your Path Self-Assessment

Here is a real “app”, not a virtual, that helps you be you ! .

  • Here you have your questions answered by a real person who understands the need for support !
  • Here you will have someone who will work with you to help you achieve your goal
  • You will not be alone, there is always someone who can help you and answer your questions

Go to   , click on the FitChoice logo, select language and start your free FitChoice Self Assessment

Make the Choice that Fits You !

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Author:Maggie Pascoe (G+)

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About Maggie Pascoe

By helping enough people achieve what they want to achieve, you will achieve your goals !l My aim is to help people get what they want in life, to improve their health & life & have the same satisfaction by helping others.

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