Mango is a delicious fruit that is packed with several plant compounds, vitamins, and minerals that can possibly protect us from various health problems. Considered the king of fruits, studies linked mango and its nutrients in a number of health benefits including improved immunity, digestive health, and eyesight (1).
Mango And Eye Health
When it comes to eye health, certain nutrients derived from foods can help preserve our vision.
Mangoes contain zeaxanthin, an antioxidant. According to studies, this important component may play a protective role in the health of our eyes and could prevent damage from macular degeneration, an eye condition that gets worse with age. It was also found that this protective mechanism was due to the anti-inflammatory properties of zeaxanthin (2).
In addition to zeaxanthin, mangoes also contain lutein. These two work together to protect the retina and lens, protect eyes from harmful ultraviolet rays, and fight or slow the progression of cataracts and macular degeneration. Furthermore, the duo has also been shown to enhance visual contrast, lessen discomfort from glare, increase visual range, and reduce the time it takes the eyes to recover from the stress of bright lights (3,4).
Moreover, this world’s most popular fruit has also vitamin A and beta carotene, all of which are crucial to supporting eye health and maintaining eyesight (5).
Some other foods rich in lutein and zeaxanthin include green, leafy veggies, such as spinach, broccoli and kale and bright yellow/red foods like tomatoes, peppers, and egg yolks.
Ways To Enjoy The Benefits Of Mangoes
- Serve mango over cooked fish, or mix it into whole grains.
- Add it to salsa, slaw, tacos, tuna or chicken salad, and garden salads.
- Slice it and serve it along with other tropical fruits.
- Mango also makes a delicious and colorful addition to desserts and treats.
Other Tips To Help Maintain Healthy Eyes
- Wear sunglasses outside. Excessive sun exposure can cause cataracts.
- Protect the eyes from computer-related eye strain by looking away every 20 minutes at something 20 feet away, for 20 seconds
- Stop smoking.
- Get regular eye exams, especially if your family has a history of eye disease
- Wear eye protection when working with possible eye irritants or dangerous chemicals
Sources:
- https://www.healthline.com/nutrition/mango
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6377551/
- https://www.health.com/nutrition/health-benefits-mango
- https://iovs.arvojournals.org/article.aspx?articleid=2212732
- https://www.tasteofhome.com/collection/health-benefits-of-mango/
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