Eat mangoes to prevent cancer, heart diseases

Man has been eating mangoes for ages for its sweet taste and flavour , not really for its outstanding nutritional benefits to the body. Little did many know that mangoes do not only wet our appetite, they also have the power to reduce our risks for heart diseases, asthma and cancer.

Mango is not only called the ‘king of fruits’ just for its super flashy yellow colour, but for its very important role in the prevention of some cancers – namely, colon, prostate, breast and other oral cancers.

Consultant nutritionist, Dr. Toyin Ajayi, says mango is one of the three fruits with the highest concentration of beta-carotene, alpha-carotene and beta cryptoxanthin, compounds known to have antioxidant properties that fight and prevent cancer and pre-cancerous cells from forming.

Ajayi states,“Studies have strongly supported the cancer-fighting abilities of mangoes. Their skin is loaded with beta-carotene and other anti-oxidants that help delay and fight cancerous cells from forming.

“ The juice and the flesh are also rich in antioxidants As long as you eat them, you are bound to get the benefits. And their nutrients are also concentrated. What that means is that unlike other fruits, you only have to eat two or three to get the recommended daily intake .’

A study by food scientists at the Texas AgriLife Research,

who tested mango polyphenol extracts in vitro(directly) on colon, breast ,lung ,leaukemia and prostate cancers, found that mangoes have positive impacts in reducing the progress of the disease due to their high fibre content. They were most effective in slowing colon and breast cancers.

The researchers concluded that mango has unique cancer prevention and treatment abilities.

Highlighting its other amazing benefits, consultant nutritionist and dietician with the University College Hospital, Ibadan, Dr. Tunde Ajobo, notes that this wonder fruit is loaded with memory-enhancing vitamins that boost cognitive functions.

Ayobo says mango, because of the high fibre content in its flesh and skin, comes highly recommended in the prevention of heart diseases.

According to him, mango has high potassium and vitamin content, nutrients that help the body to reduce its sodium content and intake, adding that it is an important dietary change a person who has high blood pressure or wants to reduce his/her risks for cardiovascular diseases must make.

If you have been experiencing many episodes of constipation, Ayobo says, you may need to eat mangoes more often.

He explains that this juicy fruit has high water and fibre content which prevents constipation, promote bowel regularity and a healthy digestive tract.

Another enviable health benefit of mango is its ability to boost memory.

Ayobo notes that from its flesh to its skin, mangoes are loaded with brain enhancing nutrients, including manganese and vitamins that raise cognitive functions and reduce depression.

“Mango is rich in Vitamin C, Vitamin B6 and Vitamins K, A and E. These are nutrients that the brain needs to function optimally.

“It contains B vitamins, magnesium, Manganese and antioxidants; all are good for brain health. The fructose in mango fuels the brain, which is the most energy demanding organ of the body.

“It has health functions ranging from prevention of heart diseases and cancers to boosting memory and brain function,’’ he adds.

And this is for the ladies and beauty experts: Mango is great for the skin and hair.

The experts say that it is rich in Vitamin A and C content, ingredients required for the production of sebum, a compound that keeps the skin moisturised and improves hair growth.

Ajayi states, “Adequate intake of vitamin C, which is one cup full of mango per day, is needed for the building and maintenance of collagen, which provides structure for the skin and hair.”

It also plays a crucial role in asthma prevention. The risk for developing asthma is lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin and carrots.

Also, studies have shown that type 1 diabetics who consume high-fibre diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of mango provides about three grammes of fibre. So you know it is good in the management of diabetes.

However, if you have kidney challenges, you may need to stay off eating mangoes for a while because of its high potassium content which can be fatal in individuals with renal diseases.

Its benefits are endless, no wonder it is one of the most consumed fruits in the world. Luckily for you, mangoes are in their full season this period. Why don’t you get the best from them?

A little tip: When buying it from the open market, choose the ones without any bruises or cuts. Those that have black dots or cuts on them may be infected and this can lead to diarrhoea.