Next time you suffer from constipation, you may want to consider grabbing a mango instead of reaching for a fiber supplement, suggests a new Texas A & M University pilot study published in the peer-reviewed journal Molecular Nutrition and Food Research.
Mangoes may very well be the king of all fruits. They fight cancer, alkalize the body, aid in weight loss, regulate diabetes, help digestion, clean you skin, and make the perfect snack.
One cup of mangoes (225 gms contain) contains the following percentages that apply to daily value.
76 percent vitamin C (antioxidant and immune booster)
25 percent vitamin A (antioxidant and vision)
11 percent vitamin B6 plus other B vitamins (hormone production in brain and heart disease prevention)
9 percent healthy probiotic fibre
9 percent copper (copper is a co-factor for many vital enzymes plus production of red blood cells)
7 percent potassium (to balance out our high sodium intake)
4 percent magnesium
Antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat present in mango protect the body against colon, breast, leukemia and prostate cancers.
The researchers found that mango, which contains a combination of polyphenols and fiber, was more effective than an equivalent amount of fiber powder in relieving constipation — a chronic digestive condition that affects an estimated 20 percent of Americans.
“Our findings suggest that mango offers an advantage over fiber supplements because of the bioactive polyphenols contained in mangos that helped reduce markers of inflammation and change the make-up of the microbiome, which includes trillions of bacteria and other microbes living in our digestive track,” said corresponding author Susanne U. Mertens-Talcott, an associate professor in the department of nutrition and food science at Texas A & M University. “Fiber supplements and laxatives may aid in the treatment of constipation, but they may not fully address all symptoms, such as intestinal inflammation.”