Include mangoes in your daily diet

MangoWe all know that mangoes are called the king of all fruits. But do we really know why? Apart from the fact that it is one of the most delectable treats for the taste buds, this fruit is also loaded with vitamins, minerals and anti oxidants, all of which are good for the skin, say skin care experts.

Dr Apratim Goel, dermatologist says, “Mangoes are a rich source of beta carotene (vitamin A), which is a strong antioxidant. Apart from the rejuvenation effect, vitamin A also has dramatic effects on acne / pimples. Beta-carotene is the nutrient that’s supposed to help you see in the dark, and it’s crucial for your skin. It’s converted by your body into vitamin A and is so important that it’s often prescribed as a topical treatment (one that’s applied directly on to the skin) for acne.”

Mangoes are high in fibre but low in calories and sodium. They are also rich in vitamin A and have good amounts of vitamins B and C as well as Potassium, Calcium and Iron.

It has been found that the phenols and several enzymes in mangoes have healing as well as anti-cancer properties.

Dr Satish Bhatia, dermatologist says, “The phenols in mango and enzymes besides promoting healthy skin and hair, help in diabetes control and improve overall immunity. Vitamin B3 and B-Complex strengthen hair. Mangiferin, the enzyme, has skin and other cancer benefits.”

Mangoes are one of those fruits that have a lot of misconceptions about them. Nutritionists have often reiterated that mangoes do not have much fat in them, rather they reduce cholesterol and are a source of natural sugar. Clinical nutritionist Dr Nupur Krishnan says that mangoes are high in fibre.

Vitamin A is the greatest friend to good skin and its deficiency can cause dull skin, open pores, acne, as well as horny eruptions on the arms, elbows and knees.

Consuming mango regularly makes the complexion fair and the skin soft and shining say experts. Dr Goel says, “Mango is effective in relieving clogged pores of skin. It is high in antioxidants and low in carbohydrates. This fruit contains a lot of tryptophan, which helps in the formation of the ‘happiness-hormone’ serotonin.”

Mango has iron, so, pregnant women and people with anaemia are advised to eat this fruit. “Apart from the fruit pulp, the skin of the fruit is rich in AHA ( alpha hydroxyl acids) and is used as skin exfoliant and rejuvenator. It has a more rapid cell turnover rate,” says Dr Goel.

Aesthetician Ritu Tanwar says, “Rub the skin of a ripe mango, on your face gently, for a few minutes. This fruit has many ingredients that can help the skin to remain smooth and young. It has a rejuvenating effect.”

Vitamin C, in this fruit, helps in collagen formation, which keeps the skin firm.

So, what are you waiting for? Include those ripe and juicy mangoes in your daily diet and begin leading a healthy and beautiful life!

One medium-sized mango comprises:

Calories – 107

Protein – 0.84 g

Carbohydrate – 28 g

Total Fat – 0.45 g

Fibre – 3 g

Vitamin A – 6425 IU

Vitamin C – 45.7mg

Magnesium – 18 mg

Potassium – 300 mg

Calcium – 20 g

Cholesterol – 0 g

Saturated fat – 0 g

Traces of manganese, selenium, iron, sodium and phosphorus


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