Health Benefits & Side Effects of Eating Mangoes in Summers

The season of the king of all fruits “Mango” is summer, yes you can see a variety of mangoes at fruit sellers or everywhere selling in the market. From premium quality Alphonso to Desi Langda Mango in India is grown with different varieties and tastes.

And few people are so much fond of mangoes that they love to enjoy this fruit in different forms. Some of them love to drink mango juice, while many of them like to eat cut into pieces and decorate it on the plat to consume after their regular meals.       

Eating mangoes not only gives the pleasure of taste but also has several health benefits. While on the other hand, overeating or regular eating also has side effects. So, let’s find out what are the benefits and side effects of eating mangoes.

Nutrition Value in Mango:

One cup (165 grams) of fresh mango contains the following nutrition:

• Calories: 99
• Protein: 1.4 grams
• Carbs: 24.7 grams
• Fat: 0.6 grams
• Fiber: 2.6 grams
• Sugar: 22.5 grams
• Vitamin C: 67% of the Daily Value (DV)
• Copper: 20% of the DV
• Folate: 18% of the DV
• Vitamin B6: 12% of the DV
• Vitamin A: 10% of the DV
• Vitamin E: 10% of the DV
• Vitamin K: 6% of the DV
• Niacin: 7% of the DV
• Potassium: 6% of the DV
• Riboflavin: 5% of the DV
• Magnesium: 4% of the DV
• Thiamine: 4% of the DV

Out of these, the best nutrient is in 1 cup of 165 grams of fresh mango offers around 67% of the DV for vitamin C. These easily water-soluble vitamins benefit the immune system, helping your body easily absorb iron, and stimulate cell growth and repair 1Trusted Source, 4Trusted Source, 5Trusted Source and 6Trusted Source.

Also Read: How Much Vitamin C is Too Much: Side Effects of Vitamin C

Moreover, Mango is also a good source of the minerals copper and folate, that is mainly essentially important nutrients required during pregnancy, as they support healthy fetal growth and development of the baby as well as the pregnant ladies.

Benefits of Eating Mangoes

#1 Rich Source of Vitamin C    

Mangoes are enriched with Vitamin C, which plays a very important role in healing the body from blood vessels, cartilage, muscle, and collagen in bones. Moreover, Vitamin C is also good for the skin, and hair and improves immunity in the body.   

Also Read: How Vitamin C Boost Immunity & Helps Body to Fight Viruses

#2 Improves Digestion System

Mangoes also contain dietary fibre and amylase compounds that are very crucial for your digestive system.

These two contents help to improve constipation and improve stool frequency and consistency. And as per the research, consuming mangoes also increase the healthy fatty acids and gastric secretions that help in digestion.

#3 Good for Smoother Skin

As we already told you, Mangoes contain a high amount of Vitamin C and ample quantity of Vitamin A and beta-carotene. Vitamin C produces collagen, a type of tissue that gives skin its elasticity and helps prevent wrinkles and sagging.

While on the other hand, as per the research and studies, Beta-carotene works as a photoprotective agent that is thought to reduce the photochemical reactions in the epidermis, thereby protecting the skin from ultraviolet rays.  

#4 Enhance the Sleep Quality

Mangoes contain vitamin B6 which is necessary for producing the synthesis of serotonin, a chemical that promotes sleep and regulates our mood.  

Three-quarters of a cup of mango typically provide 8 per cent of your daily Vitamin B6 requirements.

Also Read: Why You Should Sleep On Your Left Side: 5 Reasons & Benefits

#5 Improves the Sharp Vision in Eyes    

The human eye has two major carotenoids such as lutein and zeaxanthin. Apart from Vitamin A, mangoes also contain antioxidants lutein and zeaxanthin which are helpful in protecting our eyes and reducing the risk of macular degeneration.

Mangoes also contain lutein and boost eye health and improve vision in the eyes.   

Also Read: How to Improve Eye Vision Naturally: 6 Tips for Eyesight

#6 Boosts the Immune System

Mangoes contain a good source of essential Vitamins like Vitamin C that possess antioxidant properties that helps in boosting the immense system in summer.

And as per the research and studies conducted by Hohenheim University found that mangoes are rich in beta-carotene which is a carotenoid that helps enhance the immune system.

Also Read: How To Make Immune System Stronger: 5 Ways To Boost Immunity

#7 Raw Mango Juice Prevents Heat Stroke  

Drinking the juice of raw mangoes boiled in the water makes the healthy and one of the best drinks for summer.

And as per the Indian ancient theory in Ayurveda drinking boiled raw mango juice while stepping out from home prevents the heat stroke that is very much common during the summer when heat waves start.

Also Read: How Long in the Sun Causes Heat Stroke: Signs & How to Cure

#8 Benefits of Eating Mango During Pregnancy

Pregnant women love to eat mangoes and can enjoy this fruit during their pregnancy period. As the mangoes are enriched with Vitamin A, Vitamin C, Vitamin D and Vitamin B6 with sufficient amounts of potassium, folate, and copper.

Also Read: 6 Vitamin C Rich Foods Must Consume Daily to Boost Immunity

All these nutrients are exclusively required during the pregnancy to deliver a healthy baby.   

Apart from that eating mangoes during pregnancy prevents anaemia, helps to avert neural tube defects, improves fetal development and prevents preeclampsia. All these positive factors help the healthy growth of a baby in the womb.  

Also Read: What Causes a Baby to Stop Growing in the Womb in Pregnancy

Apart from these incredible health benefits eating Mangoes comes with several other advantages it is good for the heart, reduces the risk of cancer, helps in inflammatory disease, prevents anaemia, easing constipation, improves the cardiovascular, strengthens bones & teeth and gut health. Now find out what its side effects are if you eat daily or excessively.      

Side Effects of Eating Mango

Eating mangoes excessively or on a daily basis for longer days can have several side effects.

If you are fond of eating mangoes unlimited you must be aware of these harmful effects to keep yourself free from any diseases and enjoy such fruits regularly.      

#1 Increases the Blood Sugar Levels

Mangoes are one of the sweetest fruits, and that’s because of their high sugar content. Hence, consuming such fruits excessively or regularly is harmful to people with diabetes or obesity health problems.

Also Read: What Fruit has the Highest and Least Amount Sugar Content?

Another reason behind the increasing blood sugar levels in eating mangoes is, it’s consumed without peel and fibre content is low which makes digestion of the fruit faster that leading to an increase in sugar levels. So diabetic people should avoid or limit the same.     

#2 Can Cause the Allergies

Mangoes also contain the urushiol chemical that leads to dermatitis in people having less tolerance to this chemical.

Dermatitis is responsible for causing inflammations that can cause flakiness and itchiness on your skin.  

Also Read: How to Avoid Skin and Hair Related Problems Naturally

Apart from this, eating mangoes can cause allergic reactions with abdominal pain and lead to skin issues like urticaria. And urushiol chemical in mangoes can cause skin problems where people have inflamed skin which becomes flaky, itchy and blistery.

#3 Leads to Weight Gain

Mangoes are packed with high in calories and natural sugars that lead to weight gain.

One average-sized mango has 150 calories and consuming more than two cups or 330 grams per day will add inches to your waistline due to weight gain.  

#4 Can Cause the Diarrhea     

Mangoes contain a high amount of fibre and consuming fruits excessively containing high fibre content can potentially cause diarrhoea. You can add this kind of fruit to your platter just after having your meals to add a taste to your mouth.    

Hence, consuming mangoes excessively can result in gastrointestinal problems like stomach pain, indigestion and Diarrhea.

Apart from these consuming artificially ripened mangoes are very harmful to health, it can cause digestion problems, diarrhoea and other side effects. Hence, always try to eat naturally ripen fruits that are fresh and free from chemicals.        

Summing-up

Mangoes are season’s fruit and many people love to enjoy this king of fruit harvested in the summers. Though, you can find mangoes in of season but consuming such artificially grown or kept with preservatives are very harmful to health.

Also Read: Top Foods that Should be Avoided and Consumed During Summer

Hence, always enjoy eating such fruits during their season and avoid consuming anything including mangoes to avoid any side effects.

And mangoes, you can consume either directly sucking, cutting them into pieces or making the mango shake added with little milk and dry fruits will provide you with one of the best drinks for the summer.