The mango is called the king of fruit and, among some peoples, such as in India, it is even considered sacred. Just think of the magical legend, which tells that, a long time ago, a great sage gave a mango to the god Shiva. He wanted to give it in turn to his children Maruga and Ganesh. However, the fruit could not be divided and so Shiva organized a race, the mango would go to the winner who, first, had to complete three laps around the world. Maruga wasted no time and, on the back of his peacock, left immediately to perform the three world tours. Ganesh, on the other hand, limited himself to making three laps around his parents, Shiva and Parvati, who for him were his world. Ganesh won the competition and Maruga retreated to the hills in the southern part of India, where, however, still today, there are flourishing mango cultivations. Evidently Maruga had decided to redeem himself from defeat. But what is the mango's fame due to? Mango is known and appreciated all over the world not only for its flavor, sweet and slightly resinated, but also for its health properties, demonstrated by the countless studies dedicated to it. So let's try to understand what mango can do for our well-being.
Mango, nutrients
Mango is a fruit rich in nutrients. In fact, mango provides fibers, which satiate and prevent hunger attacks, essential amino acids, magnesium, potassium, phosphorus, iron, copper, zinc, folate, B vitamins such as B1, B2, B3, B5, B6, vitamins C, E and A, beta carotene, polyphenols, which are precious antioxidants, such as quercetin, catechin, kaempferol and mangiferin, and finally choline, an essential nutrient for the synthesis of neurotransmitters, able to protect memory and cognitive function but also muscles and liver (Papanikolau et al , Nutrients, 2022 - Maldonado Celis et al, Front Plant Sci, 2019).
Mango against intestinal inflammation
Mango is a precious source of polyphenols, especially gallotannins and gallic acid. Studies have shown that these precious antioxidants also act as prebiotics on the intestine, nourishing and promoting the good bacteria that make up the intestinal microbiota and thus counteracting inflammation (Kim et al, Molecules, 2021). Not only that, gallic acid, contained in mangoes, is shown to be capable of counteracting various strains of pathogenic bacteria, such as Clostridium histolyticum, associated with an increased risk of developing colon cancer and inflammatory bowel diseases (Kim et al, Molecules, 2021). Studies have also shown that mango gallotannins have valuable anti-inflammatory properties to counter colitis and ulcerative colitis (Kim et al, Mol Nutr Food Res, 2016).
Mango with antitumor action
The mango pulp has shown an interesting antitumor action, it is believed thanks to the anti-cellular degeneration properties of mangiferin, a powerful antioxidant. Mangiferin shows protection against different types of cellular degeneration, such as that affecting the brain, intestine, lungs, colon and breast (Yap et al, Breast Cancer, 2021 - Imran et al, Lipids Health Dis, 2017).
Mango against free radicals and toxins
Mango provides antioxidants, such as polyphenols, among which mangiferin certainly stands out, which fights the damage of free radicals in a particularly effective way. Not only that, mangiferin also stimulates detoxification processes (Lauricella et al, Nutrients, 2017).
Mango, better than an anti-wrinkle cosmetic
The antioxidants of mango have also been shown to be useful in counteracting the aging processes of the skin and damage from the sun's rays. In particular, in subjects who had taken mango pulp extracts, collagen production increased and wrinkle depth decreased (Song et al, Photodermatol Photoimmunol Photomed, 2013).
Mango with anti-obesity action
Mango, rich in antioxidants, fibers and anti-inflammatory substances, is also useful in combating obesity. In particular, the intake of mango has been able to reduce, over a period of 3 months, the waist circumference of the volunteers, thus decreasing the accumulation of abdominal fat. This action is also due to the mango's ability to keep fasting blood sugar under control, reducing the risk of high blood sugar spikes (Evans et al, Nutr Metab Insights, 2014).
