5 Benefits of Mangoes, Nutrition, Recipes, & Side Effects – Should Senior Citizens Eat Mango?
Metabolism and body mass slow down with age bringing changes in food preferences, appetite and digestive system. Therefore, it is essential for senior citizens to include the right foods in their diet with the perfect balance of fruits and vegetables. Speaking of fruits, the elderly can have mangoes but only in moderation.
Mangoes Offer Good Nutrition
Mango, a nutrient-dense, juicy fruit contains twenty varied minerals and vitamins. One cup of sliced mango offers:
- 35g protein
- 99kcal energy
- 64g dietary fiber
- 7g carbohydrate
- 5g sugars
- 627g fat
- 1mcg vitamin C
- 71mcg folate
- 624mg iron
- 2mg calcium
- 277mg potassium
- 65mg sodium
Other important nutrients in mango include riboflavin, vitamin A, magnesium, niacin, phosphorous and manganese.
Health Benefits of Mangoes for the Senior Citizens
The 5 major health benefits of mangoes for the senior citizens include:
May Strengthen the Immune System
Aging takes a toll on the immune system, weakening it to an extent where it is no longer able to manage diseases and infections. Mangoes, being a rich source of vitamin A and C and a carotenoid known as beta-carotene can boost immunity in aged individuals.
May Reduce the Chances of Heart Disease
The magnesium and potassium content of mangoes helps to reduce the chances of heart disease. Potassium serves as a vasodilator that reduces stress on the blood vessels and promotes cardiac function. The carotenoids in mangoes can also reduce the risk of heart diseases by preventing cholesterol oxidation in the arteries.
Can Support Digestive Health in Seniors
Seniors suffer from several digestive problems, like GERD, Irritable Bowel Syndrome and constipation. Digestive enzymes, such as amylase in mangoes break down complex carbs into simple sugars, thus improving the digestive procedure. It has also been found that the polyphenols in this fruit can relieve the signs of constipation.
May Manage Blood Glucose
Bioactive compounds, like carotenoids, tocopherols, ascorbic acid, dietary fibre, quercetin, mangiferin and gallic acid in mangoes may normalize blood glucose levels.
Can Manage Macular Degeneration
Macular degeneration is an eye disorder resulting in vision loss. Quite common in the elderly, this condition may be alleviated by consuming mangoes. Antioxidants like vitamin A, zeaxanthin and lutein in mangoes along with carotenoids may help deal with macular degeneration.
Recipes to Include Mango in an Elderly’s Diet
You can make a morning smoothie using the blend of nut milk, mangoes, bananas and flax seeds for an energy boost. Or try whipping up the traditional mango lassi made using yogurt and mango. Mango seasame avocado salsa is one of the best sweet and sour accompaniments for fish and chicken at dinner. For a satisfying blend of sour, sweet, spicy and salty, make a Thai mango salad.
Caution
Excessive consumption of mango may raise blood glucose levels and may also lead to diarrhea, contact dermatitis and extreme irritation. So seniors should practice caution and take mangoes in limitation to avoid side effects.
Best is to take the help of a home elderly care service to keep a watch on the diet and other related requirements of an elderly at home. And that’s where Vesta Elder Care can be of good help.
LEAVE US A MESSAGE
Dr. Prateek Bhardwaj is the COO of Vesta Elder Care. a physiotherapist by profession and Prateek joined the Vesta team at its time of inception. His years of experience have enriched Vesta to become a service-oriented organization and have guided the team through its many milestones