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Nutritional Value of Mango

Introduction

Mangoes are a tropical fruit that is beloved for their sweet, juicy flavor and bright orange flesh. But did you know that they are also packed with a range of important nutrients that can benefit your health? Here’s a look at the nutritional value of mangoes:

  1. Vitamins: Mangoes are a rich source of several important vitamins, including vitamin C, vitamin A, and vitamin E. Vitamin C is a powerful antioxidant that helps protect your cells from damage, while vitamin A is important for eye health and immune function. Vitamin E is another antioxidant that helps protect your body from oxidative stress.
  2. Fiber: Mangoes are a good source of dietary fiber, which is important for maintaining digestive health and promoting feelings of fullness. One cup of sliced mango contains about 3 grams of fiber, which is around 12% of the daily recommended intake for adults.
  3. Minerals: Mangoes are also a good source of several important minerals, including potassium, magnesium, and calcium. Potassium is important for regulating blood pressure and heart health, while magnesium plays a role in energy production and muscle function. Calcium is essential for strong bones and teeth.
  4. Antioxidants: Mangoes are rich in antioxidants, which help protect your cells from damage caused by free radicals. Some of the antioxidants found in mangoes include beta-carotene, zeaxanthin, and lutein.
  5. Low in calories: One cup of sliced mango contains about 100 calories, which makes it a great snack option for those looking to maintain or lose weight.

Overall, mangoes are a nutritious and delicious fruit that offers a range of health benefits. They can be enjoyed on their own as a snack, added to smoothies or salads, or used in a range of sweet and savory dishes for a burst of tropical flavor.

Mangos

 

Nutritional Value of Mangos:

Here is a nutritional chart for a medium-sized mango (approximately 165 grams) based on data from the United States Department of Agriculture (USDA):

  • Calories: 99
  • Protein: 1.4 grams
  • Fat: 0.6 grams
  • Carbohydrates: 24.7 grams
  • Fiber: 2.6 grams
  • Sugar: 22.5 grams
  • Vitamin A: 1262 IU (25% of the Daily Value)
  • Vitamin C: 45.7 mg (76% of the Daily Value)
  • Vitamin E: 1.8 mg (9% of the Daily Value)
  • Vitamin K: 6.9 mcg (9% of the Daily Value)
  • Thiamin (Vitamin B1): 0.1 mg (8% of the Daily Value)
  • Riboflavin (Vitamin B2): 0.1 mg (5% of the Daily Value)
  • Niacin (Vitamin B3): 1.1 mg (6% of the Daily Value)
  • Vitamin B6: 0.2 mg (11% of the Daily Value)
  • Folate (Vitamin B9): 23.1 mcg (6% of the Daily Value)
  • Potassium: 277 mg (8% of the Daily Value)
  • Calcium: 16.5 mg (2% of the Daily Value)
  • Iron: 0.2 mg (1% of the Daily Value)
  • Magnesium: 18.3 mg (5% of the Daily Value)
  • Phosphorus: 23.1 mg (2% of the Daily Value)

It’s important to note that the nutritional content of mangoes may vary slightly depending on the variety and ripeness of the fruit. However, overall, mangoes are a great source of vitamins, minerals, and fiber, and can be a healthy addition to a balanced diet.

Mangos

Benefits of Mango

There are numerous health benefits associated with consuming mangoes. Here are some of the key benefits:

  1. Boosts immune system: Mangoes are rich in vitamin C and vitamin A, which are important for maintaining a healthy immune system. Consuming mangoes regularly may help strengthen your immune system and protect your body against infections.
  2. Improves digestion: Mangoes are a good source of dietary fiber, which can help improve digestion and prevent constipation. They also contain digestive enzymes that can help break down proteins and aid in digestion.
  3. Promotes heart health: Mangoes are rich in potassium, which is important for maintaining a healthy heart. Potassium can help regulate blood pressure, reduce the risk of heart disease, and improve overall heart health.
  4. Supports eye health: Mangoes contain vitamin A and other carotenoids, which are important for maintaining healthy eyesight. Consuming mangoes regularly may help reduce the risk of age-related macular degeneration and improve overall eye health.
  5. May aid in weight loss: Despite their sweet taste, mangoes are relatively low in calories and high in fiber. Consuming mangoes as part of a balanced diet may help promote feelings of fullness and prevent overeating, which can aid in weight loss.
  6. Improves skin health: Mangoes are rich in vitamin C, which is important for the production of collagen, a protein that is essential for maintaining healthy skin. Consuming mangoes regularly may help improve skin elasticity and prevent the formation of wrinkles.

Overall, mangoes are a nutritious and delicious fruit that offers a range of health benefits. They can be enjoyed on their own as a snack, added to smoothies or salads, or used in a range of sweet and savory dishes for a burst of tropical flavor.

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