Can mangoes be eaten guilt-free?

A native to India and Southeast Asia, mangoes are popular and loved by all. Mangoes, along with being delicious, provide great nutritional value. There’s no question of not including this fruit in your diet but the fructose present in mango is what makes people think twice. [1]

There are many myths about this fruit. Let’s look into some myths which you need to stop believing.

• Myth: Eating mangoes leads to weight gain
• Fact: Mangoes do not promote weight gain as they are rich in vitamins A, C, iron, potassium, and copper. Mangoes are considered rich in fibre which is known to reduce belly fat. Mangoes also are fat-free, sodium-free, and cholesterol-free.
  
• Myth: Mangoes should not be eaten by diabetics
• Fact: Despite being a sugar-laden fruit, mango still has a glycemic index (GI) of 51, and any food with a number lower than 55 is considered a ‘low GI food’. This makes it favourable for diabetic people. An important antioxidant named mangiferin is also present in it, which helps to regulate blood sugar levels. [2]
• Myth: Mango leads to acne
• Fact: Mangoes are rich in carotene which promotes flawless skin. The gut which is filled with toxic substances gets cleansed with the help of fibre present in mangoes helping reduce acne.
  
• Myth: Mango only has vitamin A.
• Fact: Greener the mango, the higher the amount of Vitamin C. But as it ripens, Vitamin A content also increases. Apart from vitamins A and C, mangoes also have a good amount of fibre, potassium, and Vitamin B6. [3]

• Boosts Immunity
  A single serving of mango alone provides around 60% of the daily requirement of vitamin C. Thus, one must surely include this fruit in order to boost immunity and iron absorption.
  
• Anti-ageing
  
  Vitamins A and C content aid in the production of collagen which gives strength and structure to the skin and also helps to replace dead skin cells. These nutrients also neutralize the harmful free radicals that damage your skin which leads to wrinkles, fine lines, and sagging skin giving you a healthier and stronger texture.
  
• Promotes mental health
  
  It has been proved that the glutamine acid content in mangoes enhances memory and concentration. It also contains vitamin B6 which is considered integral for synthesizing key neurotransmitters that are essential for the smooth functioning of your nervous system.
  
• Digestive stimulant
  
  Mangoes have digestive enzymes like catechol oxidase and mangiferin ensuring the smooth functioning of the digestive tract and proper metabolism of fats, carbohydrates, and proteins. Vitamins A & C and fibre present in mango act as natural laxatives that help relieve constipation. [4]

Mangoes are not just delicious, they are also equally nutritious. Don’t fall for the false claim that mangoes are unhealthy. Instead, treat your taste buds this summer and try out some milkshake and mango salsa recipes you didn’t know about. [5]