Myriad Benefits of Mango Juice for Health
Myriad Benefits of Mango Juice for Health
For those of you who like to eat mangoes, either in the form of fresh fruit or mango juice, continue the habit, yes! Not only does it taste good, in fact there are many health benefits of mango juice, ranging from boosting the immune system, maintaining eye health, to lowering the risk of heart disease.
Mango fruit is often consumed as a mixture of salad, fruit salad, or consumed directly as a healthy snack. Not only that, mangoes are also often processed into cold and refreshing juices.
But remember, to get the benefits you are recommended to consume fresh and natural mango juice, not packaged mango juice that has added a lot of sugar, preservatives, or artificial flavours.
Nutrients Contained in Mango Juice
Mango fruit is basically a low-calorie fruit group. One mango contains only about 100-110 calories. However, this fruit is rich in antioxidants (polyphenols and beta carotene) and a number of other nutrients that are beneficial for health.
In 1 mango, contains the following various nutrients:
- 1.5 – 2 grams of fiber
- 15 grams of carbohydrates
- 1– 1.5 grams of protein
- 55 – 60 micrograms of vitamin A
- 35-60 mg of vitamin C
- 9 mg of vitamin E
- 40 – 45 micrograms of folate
- 10 – 15 mg calcium
- 10– 15mg magnesium
- 200 mg potassium
- 14 – 20 mg phosphorus
Not only the nutritional content above, mangoes are also enriched with B vitamins, vitamin K, lycopene, and water.
The nutritional content of mangoes depends on the size of the mango fruit. The larger the size, the higher the nutritional content. Unfortunately, the amount of nutrients you get from consuming mango juice is less than if you eat mangoes directly.
This is because processing mangoes using a blender can remove some of the nutrients contained in mangoes, especially fiber. According to some studies, the juicing process removes about 90% of the fiber present in mangoes.
Even so, consuming fresh mango juice is still considered healthier than consuming other drinks that are high in sugar and added chemicals, such as soft drinks or packaged fruit juices.
Benefits of Mango Juice for Health
The amount of mango juice consumption recommended by doctors is two glasses per day. However, before you process and consume it, make sure the fruit has been washed thoroughly to prevent contamination of germs in the mango juice.
The following are some of the benefits of mango juice that you can get if you consume it regularly:
Lowers the risk of heart disease
Heart disease is one of the most common causes of death in Indonesia. A person is at high risk of developing this disease if he has high blood pressure, excessive cholesterol, often eats foods high in saturated fat and salt, smokes, and rarely does exercise.
To reduce the risk of developing the disease, you can adopt a healthy diet, including eating lots of fruits and vegetables, such as mango or manganese juice.
The reason is, mango is a fruit that contains lots of fiber, potassium, and antioxidants that can prevent blockages in blood vessels and support smooth blood flow.
Prevent the bad effects of free radicals
Free radicals are metabolic waste substances that occur naturally in the body. However, the number of free radicals can increase if the body is often exposed to ultraviolet light in the long term, toxic substances, such as cigarette or vehicle smoke, stress, and the habit of eating unhealthy foods, such as fried foods or junk food.
If the amount is excessive, free radicals can trigger the appearance of premature aging of your skin. Worse, too many free radicals in the body can increase the risk for several diseases, such as diabetes, heart disease, to cancer.
To reduce this risk, you need to live a healthy lifestyle and diet. One of them by regularly consuming mango juice. This is because mango juice contains high levels of antioxidants, such as polyphenols, vitamin C, lycopene, and beta carotene, which protect the body from the bad effects of free radicals.
Antioxidants, protein, vitamins A, B, C, and vitamins E and K are nutrients that play an important role in forming the immune system.
The nutrients found in mango juice and other healthy foods help the body produce white blood cells that fight disease-causing germs and viruses.
Therefore, regularly consuming mango juice can help improve your body's ability to prevent infection and disease.
Maintain eye health
Excess mango juice can not only boost the immune system, but also beneficial for eye health. This is thanks to the content of vitamin A and antioxidants lutein and zeaxanthin which play an important role in maintaining the health of eye cells.
Because of these nutrients, mango juice is one of the most important food groups consumed to maintain eye health.
Make the skin more attractive
In addition to making the body less susceptible to disease, the vitamin C in mango juice is also useful for helping the body produce collagen, a type of protein that plays an important role in maintaining skin elasticity, so you avoid wrinkles.
In addition, mango juice is also good for pregnant women to consume because it can provide the nutrients and energy needed during pregnancy.
Although healthy, people with certain medical conditions, such as diabetes, are advised to limit the consumption of mango juice because this drink contains quite a lot of sugar.
If you want to consume mango juice, but suffer from diabetes, then you are advised to consult a doctor first to determine how many servings of mango juice you can consume.