Can eating mango lose weight?

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Mango is a favorite food of many people, not only because of its delicious taste but also many health benefits. Mangoes are growing in popularity, and some studies show that the fruit can fight high cholesterol, obesity, and diabetes.

1. Learn about mango

Mango is a fruit of the peach family that is commonly grown in tropical areas. This means they have a large seed located in the center of the mango.
Mango is also known as the "king of fruits" and is one of the most widely consumed fruits in the world. Mangoes originated in India around 5,000 years ago. Their sweet taste is now loved and used by many people all over the world. The most common varieties of mango eaten today are grown in Mexico, Peru and Ecuador.
Mango is not only delicious but also very nutritious. However, for most foods, eating in moderation is the key to your health. Sweet fruits like mangoes can contain a lot of sugar. But fruit sugar is different from processed sugar because it's balanced by fiber and a host of other nutrients for the body. Sweet fruit like mango is also a great alternative to junk food and other unhealthy snacks. If you're craving something sweet, try some mangoes. Once you start eliminating junk food that contains too much sugar, you will no longer crave it. These “whole” foods then not only make you more satisfied, but can also bring a lot of health benefits.

2. Nutritional composition of mango

Each cup of sliced ​​mango (equivalent to about 165 grams of mango) contains approximately:
Energy: 170 calories; Fiber : 3 grams; Sugar: 24g; Protein: 1 gram; Vitamin A : 25% of the body's daily requirement; Vitamin C: 76% of the body's daily requirement; Potassium: 257 grams; Vitamin B6: 0.2 mg.

3. Can eating mango lose weight?

Mangoes can bring a lot of health benefits. Here are the most common health benefits of mango, from providing essential vitamins to improving digestion.
3.1 Vitamin A Supplement
Mango is a vitamin A rich food. As noted above, 1 cup of mango equivalent to 165 grams can provide about 25% of the daily recommended value for vitamin A. This vitamin has many important functions in the body, especially for the eyes. and skin. It also helps promote bone health, as well as the reproductive and immune systems.
3.2 Vitamin C Supplement
Mangoes are one of the richest food sources of vitamin C . This vitamin is essential for the body's immune system. It also plays an important role in the development of muscles, tendons, and bones. Eating mango improves the absorption of iron by plants due to its vitamin C content. One cup of mango contains about 46 milligrams of vitamin C, or 76% of the recommended amount of vitamin C the body needs in a day.
3.3 Weight control
While not directly involved in the body's weight gain or loss process, mangoes are showing some interesting potential for effective and healthy weight management. Recent research shows that mango contains phytochemicals that can actually stop fat cells and fat-related genes from developing.
Another study found that mango peel inhibits the formation of adipose tissue in a similar way to the antioxidant resveratrol. From here it can be concluded, mango is one of the foods that support weight loss very well, especially suitable for those who are at a reasonable weight and want to continue to maintain their weight.

3.4 Fight cancer
The micronutrients in mango can fight cancer and studies on the effects of mango against breast cancer are promising. In an animal study, mango was able to reduce tumor size and inhibit cancer growth factors. In another study, mango stopped the progression of an early stage breast cancer called ductal carcinoma. However, more studies with high accuracy are still needed to confirm the ability of mango to fight cancer.
3.5 Promotes Digestive Health
Eating a lot of mangoes has shown impressive results in people with chronic constipation . In research published in the Official Journal of the Federation of American Societies of Experimental Biology, a group of people who were fed mangoes every day experienced more improvement in their symptoms of constipation than those who ate a small amount. equivalent fiber from other sources.
The mango-fed group also adhered to their treatment plan more easily and showed an increase in healthy fatty acids and improved the ability of natural remedies to aid constipation, such as gastric secretion aids in the digestion of food. These positive effects can be explained by the fact that mangoes are high in water and fiber, in addition to healthy antioxidants.

4. Processing mangoes properly

Fresh mango has a very fragrant smell and an irresistible sweet taste. Just peel and slice - or simply bite directly into the mango
However, for those who are fussy and want to enjoy mango in a different way, they can completely apply some other processing methods such as: Make a mango smoothie, chop a mango and add it to a salad or chop it with other fruits for a delicious smoothie.
Ripe mangoes are soft to the touch and have a fruity aroma. However, the advice is to find the mangoes that are still green and leave them to ripen naturally.
Another very popular way of processing mango is dried mango. In addition to the health effects of fresh mango, dried mango has many other potential risks. Dried mangoes can be packed with antioxidants, minerals, and vitamins, but they're also loaded with calories and sugar.
Allergic reactions: Mango peels contain high levels of a substance called urushiol. This compound is also found in cashews, pistachios, and poison ivy. In fresh mango, its highest content is contained in the peel. If you use fresh fruit to make dried mangoes, be careful when it comes in contact with your skin. If you are allergic, exposure can cause a rash similar to that from poison ivy. Since dried mangoes do not include the skin, eating them will not cause an allergic reaction due to urushiol. However, eating dried mango can cause side effects such as red eyes and runny nose if you are allergic to sulfites. You can avoid this by choosing sulfur-free (or sulfite-free) dried fruit. High in sugar: Dried mangoes are high in sugar, even when fresh. Some prepackaged dried mangoes add sweetness when added sugar. Sugar-free dried mangoes are better than crystalline or sweetened varieties. However, even a small amount of dried mango can significantly raise blood sugar levels. If you are at risk of developing type 2 diabetes or are trying to control the condition, consider replacing dried mangoes with fresh mangoes, but in limited quantities. Many shifts - lo: Just 4 pieces of dried mango without sugar contain up to 120 calories. Even with its high vitamin and mineral content, it may not be worth the extra calories if a person is trying to lose weight. Other low-calorie fruits, like fresh apples and berries, may be better choices to satisfy your sweet tooth. Mango is one of the sweetest fruits but has less fiber than other fruits, so it is not advisable to eat too many mangoes. The United States Department of Agriculture has recommended that adults eat only half to one mango per day. The rest of your daily fruit intake should consider fruits that are high in fiber but have less sugar, such as oranges, tangerines, apples, or other berries.

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Reference sources: healthline.com, webmd.com