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What are the side effects of mangoes?

What are the side effects of mangoes? See 8 Merits of Mango

Are there any side effects of eating mangoes? In fact, what are the side effects of mangoes? These are important questions that bother people who like eating mangoes.

What are the side effects of mangoes? See 8 Merits of Mango
Fresh mangoes

Mangoes are enjoyed because of their flavourful sweetness, bright colour, and rich taste. This delicious tropical fruit has many health advantages in addition to tantalising our taste sensations.

Notwithstanding the acclaim for its exquisite taste and nutritious content, it is imperative to address the lesser-known facet of mango consumption – its possible adverse consequences.

No doubt, mangoes are generally healthy to eat and contain a variety of minerals, including antioxidants, potassium, and vitamins A and C. But when eaten, some people may react negatively.

We will quickly examine the subtleties of mango eating and potential adverse effects as you read on.

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What are the side effects of mangoes?

Below are some answers to the question “What are the side effects of mangoes?”:

1. Allergic Reactions

Mangoes are members of the Anacardiaceae family. This also includes cashews and pistachios. They can cause allergic reactions in people who are allergic to cashews. Itching, swelling, hives, and in extreme situations, anaphylaxis, are possible symptoms.

OAS is a disorder that causes swelling or itching in the mouth and throat as a result of the immune system’s reaction to certain fruits’ and vegetables’ proteins.

Raw mangoes contain proteins which might cause symptoms similar to those experienced by people with OAS.

2. Can Cause Contact Skin Irritation

Poison ivy and poison oak are also known to contain urushiol, which is present in both the sap and peel of mango trees and unripe mangoes.

In sensitive people, urushiol exposure can result in skin irritation, redness, itching, and blistering. As a result, exercise caution when handling immature mangoes or coming into contact with the sap of mango trees.

3. Mangoes Can Cause Gastrointestinal Problems

What are the side effects of mangoes? Mangoes have the potential to cause upset stomachs for certain people, especially if they are consumed in excess.

Also, mangoes have a high fibre level, which can induce bloating, gas, or diarrhoea in people with sensitive stomachs or people who aren’t used to eating a lot of fibre. This is the case when the mangoes aren’t ripe.

4. Mangoes Can Cause Weight Gain

Mangoes are nutrient-dense and they contain a fair amount of natural sugars and calories.

Overindulging in eating mangoes without the taking total caloric intake into account, might eventually lead to weight gain.

5. Mangoes Can Interact with Drugs

Polyphenols, which are found in mangoes, have the potential to interact with certain drugs, such as warfarin, a blood thinner.

What are the side effects of mangoes? When taking such medications, consuming a lot of mangoes may reduce their effectiveness or cause negative side effects. Those who take medication should speak with their doctor about eating mangoes.

Also, it is important to know that unripe mangoes have higher concentrations of chemicals including urushiol and mangiferin. But then, ripe mangoes are safe to eat.

Consequently, compared to ripe mangoes, eating an excessive number of immature mangoes may raise your chance of experiencing negative consequences.

At this point, we must focus on the benefits of eating mangoes.

Top 8 Advantages of Eating Mangoes

Mango Contains Nutrients that support the Immune System
Well sliced and designed mangoes

What are the ten advantages of eating mangoes? They are listed in the following order:

1. Contains High Nutrient that Promotes Good Health

Many individuals consider mango to be their favourite fruit because of its delicious flavour and great nutritious content. It is important you know that one cup of fresh mango provides:

  • 99 calories.
  • 1.4 grams of protein.
  • 24.7 grams of carbs.
  • 0.6 grams of fat.
  • Twenty-six grams of fibre.
  • 22.5 grams of sweetener.
  • 67% of the vitamin C Daily Value (DV).
  • Twenty per cent of Copper’s daily worth.
  • 18% of the daily recommended folate intake.
  • 12 per cent of the daily B6 value.
  • 10% of vitamin A’s recommended daily intake.
  • 10% of vitamin E’s recommended daily intake.
  • 7% of the recommended daily intake of niacin.
  • 6% of the potassium daily requirement.
  • Magnesium: 4% of daily value
  • 4% of the thiamine daily requirement.

A noteworthy nutritional fact about fresh mangos is that 165 grammes, or one cup can provide over 67% of the Daily Value for vitamin C.

This water-soluble vitamin helps your body absorb iron more easily, boosts immunity, and promotes cell development and repair.

Mangoes also include the minerals copper and folate. These are essential nutrients during pregnancy because they support healthy foetal growth and development.

You should also be aware that mangoes are low in calories and high in nutrients, particularly vitamin C, which promotes immunity, iron absorption, and cell growth and repair.

2. Mango has Low-calorie

Another advantage of eating mangoes is their low-calorie content. Fresh mangoes have relatively few calories in them. With only 100 calories per cup (165 grams) they are low in calories.

Eating fresh fruit, like mango, at the start of a meal may help avoid over-eating later. But note that this might not always be the case when using dried mango.

Even though dried mango is still packed with vitamins, minerals, and antioxidants, it should be best eaten in moderation due to its high sugar content.

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3. Mango Assists in Preventing Diabetes

Fresh mangoes have a relatively high natural sugar content compared to other fresh fruits. You would think that this would worry people who are trying to reduce their sugar intake or who suffer from metabolic illnesses like diabetes.

However, no evidence eating fresh mangoes worsens diabetes or contributes to the disease in the first place.

Increased intake of fresh fruit (like mango) has even been linked in several studies to a generally lower risk of diabetes. However, not much research has examined the relationship between fresh mangoes and diabetes.

But then, a study found that after taking 10 grammes of freeze-dried mango every day for 12 weeks, individuals’ blood sugar levels considerably improved.

So, be aware that because mangoes have a high natural sugar content, consuming too much of them at once may induce a blood sugar surge.

As such, mangoes should therefore still be consumed in moderation, which is one cup (165 grammes) at a time. It might help lower blood sugar spikes when combined with other high-protein, high-fibre diets.

If you eat fresh mangoes in moderation, your risk of developing diabetes will probably decrease.

4. It Has a High Content of Helpful Plant Chemicals

Mangoes are rich in plant substances called polyphenols. These protect your body by acting as antioxidants.

This fruit comes in over a dozen different types in its flesh, peel, and even seed. These include benzoic acid, rhamnetin, gallic acid, anthocyanins, and kaempferol.

Mango protects your cells from the harmful effects of free radicals and it contains vital antioxidants. These compounds are very reactive and can cause damage to your cells.

Mango has extraordinary effectiveness. It contains mangiferin (one of the polyphenols receiving the most attention) and it is occasionally referred to as a “super antioxidant.”

Studies conducted on animals and in test tubes have demonstrated that mangiferin may be able to stop the harm that free radicals produce. There is a link between this and diabetes, cancer, and other illnesses.

Also, mangoes contain around a dozen different types of polyphenols, including the highly powerful mangiferin. Polyphenols function as antioxidants throughout your body.

5. Mango Support Immune

8 Merits of Mango
Ntritious mangoes

Mangoes are a good source of immune-boosting nutrients. In just one cup mangoes provide 10% of your daily vitamin A needs.

Vitamin A is necessary for a healthy immune system. Inadequate consumption of this vitamin is linked to an elevated risk of infection.

Additionally, one cup, or 165 grams, of mangos provides more than 75% of your daily requirement for vitamin C.

This vitamin can increase the body’s production of white blood cells, which help fight disease, improve the efficiency of these cells, and fortify your skin’s defences.

Mangoes are high in folate, several B vitamins, and vitamins A, C, K, and E, all of which may boost immunity.

Also, mangoes include nutrients that are known to support heart health. They are high in magnesium and potassium. Also, they facilitate regular blood flow. These nutrients will help your blood vessels relax, which will lower your blood pressure.

6. Mango Improves Digestive Health

Mangoes are excellent for digestive health for several reasons. Among other things, it contains the digestive enzyme class known as amylases.

Digestion enzymes break down large food molecules so the body can absorb them more easily. Complex carbohydrates such as maltose and glucose are broken down into sugars by amylases.

These enzymes are more active in ripe mangoes than in immature ones, which makes them sweeter.

So, since mangoes are high in dietary fibre and water, they may also help with digestive issues including diarrhoea and constipation.

Eating a mango every day was revealed to be a more effective strategy to cure symptoms of chronic constipation. This is said to be better than taking a medication containing an amount of soluble fibre similar to that of a mango.

This suggests that mangoes may have other components that aid in digestive health in addition to dietary fibre. However, further research is needed.

Also, mangoes are rich in nutrients that help the digestive system function better, including water, dietary fibre, digestive enzymes, and other compounds.

7. It Aids Eye Health

Mangos are high in nutrients and aid in keeping eyes healthy. Among the significant minerals they contain are the antioxidants lutein and zeaxanthin.

The retina, the part of your eye that converts light into messages so your brain can process what you see, is where they are mostly found. These nutrients are mostly concentrated in the macula, which is the centre of the retina.

The retina’s lutein and zeaxanthin act as an inbuilt sunscreen by absorbing excess light. Additionally, they appear to protect your eyes from harmful blue light.

A mango is a great way to get vitamin A, which is good for your eyes. Dietary vitamin A insufficiency has been linked to dry eyes and night blindness. Severe deficiencies may lead to more serious issues, like eye scarring.

Mangoes contain lutein, zeaxanthin, and vitamin A, all of which are good for the health of the eyes. Zeaxanthin and lutein may protect your eyes from the sun, but inadequate vitamin A can cause visual impairments.

8. Eating Mango Lowers Your Risk of Cancer

Mangos are high in polyphenols, which may have anticancer properties. They may offer protection against oxidative stress, which is a harmful process linked to many types of cancer.

Studies on animals have demonstrated that “mango polyphenols” reduce oxidative stress. It’s also been found that they eradicate or stop the growth of specific cancer cells, including leukaemia and malignancies of the prostate, breast, colon, and lung.

Mangiferin, a major polyphenol present in mangos, has gained attention lately due to its fascinating anticancer characteristics.

In animal trials, it reduced inflammation, protecting cells from oxidative stress, and either killed or stopped the growth of cancer cells.

While these results are promising, more human study is needed to properly understand the potential anticancer effects of mango polyphenols.

The polyphenols found in mangoes can help fight oxidative stress. This has been linked to several diseases, including cancers of the prostate, breast, colon, lung, and bone.

Bottom Line

Benefits of Eating Mango
Sweet Mangoes

In conclusion, even though mangoes are a delicious and nutritious complement to a balanced diet, it’s important to be aware of any possible negative effects before consuming them.

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Caution should be used by people who have known allergies or sensitivities, and moderation is essential.

People who are controlling their sugar intake or are prone to digestive problems should consult their doctors before eating mango.

You can maximise the benefits of mangoes while lowering any possible risks. And this is by being aware of the negative and side effects of eating mangoes.

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