Some fruits, if eaten with the skin, will provide a lot of nutrients to the body, have the effect of preventing many diseases, including cancer.
Nutrients in mango
Summer is coming, some people often have the idea that ripe sweet fruits such as mango, lychee, longan, jackfruit and pineapple are spicy fruits, so many times they refrain from eating or do not let children eat. children for fear of getting acne. . boil. rash. However, nutritionists say that no ripe fruit is hot. Anything in excess is harmful! Eating too many mangoes (or ripe mangoes) will heat up; the heat is natural. Mangoes do not get hot if eaten in moderation.
In 100g of ripe mango they provide 65 calories, 17g of carbohydrates, 3,894 IU. vitamin A (78% daily requirement), 28mg vitamin C (46% requirement), 1mg E (10%). Mango sugar is a kind of quick energy. Green berries are low in vitamin A and high in vitamin C.
Eating a cup of mango can provide 25% of the daily requirement of vitamin C, 2/3 of vitamin A and a large amount of vitamin B6, vitamin E, pectin, phosphorus, potassium and magnesium.
The “golden” use of mango peel
Mango is a much-loved fruit, known for its many health benefits. The part of the mango that many people tend to throw away is the skin of the mango, which also has many health benefits. Here are the great uses of mango peel:
Good for the heart: Studies say that mango skin is rich in antioxidants like carotenoids and phenols, which can help protect against conditions like heart disease. These antioxidant compounds can help fight free radicals and combat problems such as obesity, one of the main causes of heart diseases such as hypertension and dyslipidemia.
Good antibacterial: Mango peel is antibacterial and can help prevent many types of bacteria such as E.coli, Salmonella, and fungi such as Aspergillus Niger. This is mainly due to the high concentration of phenolic acids in the skin of the mango.
Effective cholesterol control: The abundant content of pectin and vitamin C in mangoes helps reduce cholesterol in the body, especially the bad cholesterol, LDL. Fiber also increases stool softness, which helps remove cholesterol from stool. People with high cholesterol are often constipated. Mango relieves constipation and lowers cholesterol, this is a fruit of interest for people with high cholesterol and constipation.
In particular, the outer layer of the mango has a resveratrol effect that helps burn and prevent the growth of fat cells.
Prevents cancer: Some studies indicate that the phenolic acids and flavonoids in mango peel may have anti-cancer properties, especially against breast cancer. It can help inhibit cell proliferation and thus prevent the risk of tumors. The mangiferin in mango peel has also shown protective effects against cancers such as colon cancer.
Good for Diabetics: Mango peels are rich in fiber and antioxidants, which are known to have powerful anti-diabetic properties. Therefore, regularly eating mangoes with the skin on can prevent blood sugar spikes and also prevent damage to the pancreas caused by oxidative stress. The pancreas helps make insulin to control blood sugar levels.
Effective Weight Loss: Pectin is a unique type of fiber found in mango skin. It helps increase a healthy body weight and is associated with a lower risk of obesity. Eating mango peel helps increase satiety and reduces calorie intake compared to a high-protein diet.
Good for the immune system: Mangoes are rich in vitamin C, as is mango skin. Vitamin C is an excellent nutrient for the functioning of the immune system. Helps support various cellular functions involved in the innate and adaptive immune systems and protection against invading pathogens.
Good for skin and hair: the mature peel is rich in vitamin E. It helps minimize skin damage caused by UV rays. The vitamin also slows down the aging process and inflammation of the skin. Eating mango can also help support healthy hair and scalp growth.
Prevents the risk of Alzheimer’s: Mangiferin, an active phytochemical, is found in greater quantities in the mango skin than in the pulp. This substance helps mangoes prevent the risk of Alzheimer’s disease and other diseases related to oxidative stress.