You may have heard the popular belief that eating mangoes with milk is harmful and even kills, right? But know that this story is nothing but a myth . This joint is actually quite healthy and has many health benefits.
Among the several positive points of this combination are: the improvement of intestinal functioning , the strengthening of immunity and even gives a little strength to lose weight in a healthy way.
After all, is mango with milk good or bad for your health?
Eating mango with milk, contrary to popular belief, is very good for health and brings several benefits for the body, since it is a mixture rich in nutrients , such as: carbohydrates, good fats for the body and various proteins and essential amino acids.
The drink has a good portion of dietary fiber and minerals such as calcium, iron, sodium, magnesium and selenium , in addition to vitamins A, C, E and complex B, such as: B1, B6, B9 and B12. ( 1 )
protect the vision
One of the main benefits of consuming mango mixed with milk is for the eyesight. The mixture contains about 475 mg of the vitamin for every 240 cup. ( 1 )
Vitamin A is essential for the formation of the cells forming the retina, the conjunctiva and cornea, parts which can lead to blindness if not function properly.
Furthermore, this nutrient is used by the body in the production of some light-sensitive pigments that are located inside the eyes and help vision in places with low light. ( 2 )
An important addition is that this benefit is better used with the use of whole milk, which has a greater amount of fat, since vitamin A is a fat-soluble component. In other words, it mixes better with food lipids. ( 3 )
Regulates bowel function
Another positive point of mango with milk is in relation to intestinal functioning.
Milk, on the other hand, is a source of important bacteria for the intestinal flora, a set of protective microorganisms in the region. ( 5 )
All of this works together to help prevent problems such as intestinal gas , constipation and even diarrhea .
Good for bone and muscle health
The large amount of calcium (186 mg per cup) contained in the mixture makes it a great food for bones and muscles.
The calcium found in milk is easily absorbed, that is, most of it can be used and is used in bone remineralization , which is the replacement of the mineral that is lost in a natural way.
Milk is also rich in proteins and amino acids important for bone and muscle health. Like casein , which participates in the transport of minerals through the blood; of leucine, which participates in the synthesis of proteins that make up the muscle fibers and lactoglobulin alpha , which stimulates the absorption of calcium from the intestine. ( 3 )
Mango also plays an important role in this. The consumption of the fruit inhibits bone resorption, which weakens the bones , an effect that occurs thanks to the action of a substance called mangiferin, which is found in large quantities in the pulp. ( 6 )
The immune system is the set of cells that defend the body against diseases. The action of mango vitamins A and C stimulate the production of these cells. ( 4 )
While milk, being a source of proteins such as immunoglobulins, alpha lactoglobulin, lactoferrin and lysozyme, regulates the release of these cells at any sign of health problems. ( 3 )
As a result of this joint action, the body is better able to defend itself against attacks caused by pathogens (disease-causing organisms).
Protects against chronic diseases
These two ingredients together act against chronic diseases, illnesses that extend for a period longer than six months, such as diabetes , high cholesterol , hypertension and even some types of cancer.
Fatty acids, proteins and amino acids in milk reduce the risk of developing cardiovascular disease, increase the release of insulin (a hormone that metabolizes sugar) by the pancreas and of minerals that regulate blood pressure. ( 3 )
Mango is rich in several antioxidants , compounds that prevent the action of molecules that damage the cell structure and increase the risk of disease.
Among the main phytochemicals of the genus are vitamins C (ascorbic acid) and E (alpha-tocopherol), beta-carotene (precursor to vitamin A) and mangiferin. ( 7 )
Helps you lose weight with health
Want another reason to add mango and milk to your menu? Well know that the combination can help you lose those extra pounds in a delicious and healthy way.
This happens both because of the fibers, which act to reduce hunger because they occupy a lot of space in the stomach and delay gastric emptying, and because of the mangiferin, which reduces the absorption of fats . ( 7 )
Milk has a similar action, as the proteins present in it stimulate the release of hormones that increase the feeling of satiety, while improving digestion . ( 3 )
To top it off, each 240 ml cup has just over 150 calories, making it a great post-workout snack option. ( 1 )
Delicious and healthy mango smoothie recipe
Did you see all these benefits and feel like trying them out? Then check out a super simple and delicious recipe for a smoothie that takes just two ingredients and is ready in less than 5 minutes!
You will only need a very ripe mango and 1 glass of cold milk . The mango can be of any variety, but the more ripe the sweeter it will be.
Take the two ingredients to a blender, mix well and it’s ready, it doesn’t need to strain or sweeten. To make it creamier, replace part of the milk with plain yogurt and add ice cubes.
Where did superstition come from?
The legend that mangoes consumed together with milk was bad for one’s health arose in the era of slavery Brazil and departed from slave masters. They invented this story so that slaves would not consume cow’s milk, which was an expensive product and destined for the noble family.
The slaves ate the mangoes, which were plentiful, to relieve hunger and, afraid of getting sick, they stopped stealing milk from the farms. Over time the story spread and became quite popular.
Nowadays, however, it is being demystified, especially because it is possible to find products based on mangoes with milk, such as juices and yogurts, on the shelves of every market. ( 8 )