Why mango

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Mango is high in both these nutrients, so it may provide similar benefits, though more research is needed 19 , 20 , 21 , Still, because mango is high in natural sugars, it has the potential to cause a spike in your blood sugar levels if you eat too much at one time.

Thus, it may still be best to consume mango in moderation, meaning a typical portion size of about 1 cup grams at a time. It may also help to pair it with other foods that are rich in fiber and protein, as this may help limit blood sugar spikes. As long as you eat fresh mango in moderate amounts, it will likely reduce your risk of developing diabetes. Keep in mind that fresh mango does not contain as much sugar per serving as dried mango does.

Mango is packed with polyphenols, which are plant compounds that act as antioxidants to protect your body 1 , 2. This fruit has over a dozen different types concentrated in its flesh, peel, and even seed kernel. These include 23 , 24 , 25 :. Antioxidants are important because they protect your cells against free radicals. These highly reactive compounds can damage your cells 24 , Research has linked free radical damage to signs of aging and chronic diseases 25 , Test-tube and animal studies have found that mangiferin may counter free radical damage linked to cancers, diabetes, and other illnesses 29 , Mango has over a dozen different types of polyphenols, including mangiferin, which is especially powerful.

Polyphenols function as antioxidants inside your body. Vitamin A is essential for a healthy immune system. Not getting enough of this vitamin is linked to a greater risk of infection 31 , 32 , Mango also contains other nutrients that may also support immunity, including 36 :. Mango is a good source of folate, several B vitamins, as well as vitamins A, C, K, and E — all of which may help boost immunity. For instance, it offers magnesium and potassium, which help maintain a healthy blood flow.

These nutrients help your blood vessels relax, promoting lower blood pressure levels 37 , Animal studies have found that mangiferin may protect heart cells against inflammation, oxidative stress, and cell death 39 , 40 , In addition, it may help lower your blood levels of cholesterol, triglycerides, and free fatty acids 42 , While these findings are promising, research on mangiferin and heart health in humans is currently lacking.

Therefore, more studies are needed. Mango contains magnesium, potassium, and the antioxidant mangiferin, which all support healthy heart function. Mango has several qualities that make it excellent for digestive health Amylases break down complex carbs into sugars, such as glucose and maltose. Moreover, since mango contains plenty of water and dietary fiber, it may help with digestive issues like constipation and diarrhea.

One 4-week study in adults with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than taking a supplement containing an amount of soluble fiber similar to that of mango This suggests that mangoes may have other components that aid digestive health, aside from dietary fiber.

However, more research is needed. Mango has digestive enzymes, water, dietary fiber, and other compounds that aid various aspects of digestive health. Two key nutrients they contain are the antioxidants lutein and zeaxanthin. These nutrients are especially concentrated at the center of the retina, which is called the macula 46 , 47 , Inside the retina, lutein and zeaxanthin act as a natural sunblock, absorbing excess light.

The position of fruit in a mango tree affected the time between harvest and the climacteric crisis, as shown by the faster ripening of mangoes from the upper canopy Hofman et al. A strong correlation between shelf life and pulp dry matter content has been observed by many authors, regardless of preharvest factors position in the canopy, leaf-to-fruit ratio, water stress, etc.

Bagging also influences mango quality to a small degree. However, fruit bagged with plastic softened faster than unbagged fruit. Shelf life, as measured in days to fruit softening, was significantly reduced by bagging fruit with plastic bags. Therefore, bagging fruit influenced postharvest behaviour of mango, especially water exchanges during storage. In fact, water loss of fruit during storage significantly increased Hofman et al.

Postharvest researchers are known to study water loss processes since these changes may affect fruit physiology during its ripening, i. It has been observed that fruit shrivelling was significantly higher at the end of storage, as shown measurements in fruit deformation Figure 2. Schreiber et al.

This humidity-sensitive polar path of cuticular water permeability is arranged in parallel with the humidity-independent non-polar path formed by lipophilic wax components of the cuticle. Cuticular conductance can be affected by cuticle thickness Knoche et al.

It has been shown that cuticle thickness of some plants was reduced when growth occurred in high-humidity environments Tribe et al. Another source of water loss is the increase in cuticle cracking, which can be influenced by a low vapour pressure deficit corresponding to high humidity Moreshet et al.

Carbon availability affected visual quality and fruit storage potential. Fruits from these treatments had the highest increase in fruit mass during growth on the tree, and the lowest calcium-to-potassium plus magnesium ratio, a source of cell structure weakening, which could favour postharvest disease.

Water availability influenced both postharvest behaviour and final mango quality. After cold storage, these fruits had more internal and external diseases and stayed greener than the control Table 3. When water stress was applied just before the end of the first half of the fruit growing period, fruits ripened earlier and retained more green skin colour.

The fruit flesh had higher content in dry matter, calcium and magnesium, and no difference in K content. The chilling injury susceptibility of mango from this treatment was not affected by cold storage Table 3.

Environmental factors are one of the main sources of variation of mango quality, as has been described in various studies and reviewed in this paper. These preharvest factors affect both fruit growth during its development by changing the accumulation of water and dry matter, including biochemical and mineral compounds, and fruit behaviour during its storage.

Having knowledge of and then being able to control changes in fruit quality in response to environmental conditions may be essential to adopting cultural practices that will provide high quality fruits and to defining optimal postharvest procedures that will take fruit production conditions into account.

A way to improve final mango quality traits such as size, colour, taste, nutritional value and flavour is also to build an integrated approach that links the two categories of factors, preharvest and postharvest, which influence the various components of mango quality.

This approach can combine experiments and models since fruit is a highly complex system. Abrir menu Brasil. Brazilian Journal of Plant Physiology. Abrir menu. Plant Physiol. Bangerth F Calcium-related physiological disorders of plants. Postharvest News Inf. In: Proceedings of Mango marketing seminar and production workshop.

Brisbane, Australia, pp. Planta Ferguson IB Calcium in plant senescence and fruit ripening. Plant Cell Environ. Postharvest Biol.

Hewett EW An overview of preharvest factors influencing postharvest quality of horticultural products. Postharvest Technol.

Food Qual. Hoffman NE, Liu Y, Yang SF Changes in 1- malonylamino cyclopropanecarboxylic acid content in wilted wheat leaves in relation to their ethylene production rates and 1-aminocyclopropanecarboxylic acid content.

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Tommy Atkins and Palmer stored at chilling and nonchilling temperatures. Paull ER Effect of temperature and relative humidity on fresh commodity quality. Indian J. Kensington Pride. Water Manage. Food Sci. Wang Z, Stutte G The role of carbohydrates in active osmotic adjustment in apple under water stress.

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