About 25-30 million years ago, the king of fruits mango was cultivated in northeast India, Myanmar, and Bangladesh. India made a strong connection with the world while exporting mangoes. With hundreds of types, shapes, sizes, and colors mangoes come into the market, and because of their delicious taste, it likes in the world. It has an impressive nutritional profile.
Many studies have shown that mangoes are good for health because of its nutrients, it has a lot of health benefits, such as improving digestion and preventing diabetes, and the number of polyphenols in it lowers the risk of certain cancers.
Here you will learn health benefits of mango, tips on how you can enjoy it, and its nutritional content overview.
Packed with nutrients all over the world, people love mango not only because of its delicious taste but because of its abundance of nutrients.
- Mangoes are low in calories.
- Diabetes prevention is possible with eating mangoes.
- Immunity-boosting nutrients in mangoes.
- Heart health support with mangoes.
- Digestive health improvement.
- Eye health support.
- Clear your skin with the help of mangoes.
- Mangoes help you in weight loss.
- Nutritional facts of mango.
- How many nutrients does one cup of fresh mango provide you?
Health Benefits of Eating Mangoes
One Cup of Fresh Mango Provides
- Vitamin B6: 12% of the DV
- Vitamin A: 10% of the DV
- Vitamin E: 10% of the DV
- Vitamin K: 6% of the DV
- Niacin: 7% of the DV
- Potassium: 6% of the DV
- Riboflavin: 5% of the DV
- Magnesium: 4% of the DV
- Thiamine: 4% of the DV
- Fat: 0.6 grams
- Fiber: 2.6 grams
- Sugar: 22.5 grams
- Vitamin C: 67% of the daily value (DV)
- Copper: 20% of the DV
- Folate: 18% of the DV
- Calories: 99
- Protein: 1.4 grams
- Carbs: 24.7 grams
Another impressive nutrient fact about mango is that one cup of fresh mango can provide you with 67% vitamin C (daily value). This is the water-soluble vitamin that helps to improve your immune system, absorb iron, and promotes cell growth and repair. During pregnancy females need some minerals which are copper and folate and mangoes are a rich source of these nutrients. Fetal growth and development are possible with folate and copper.
Mangoes Are Low in Calories
Low calories are another amazing health benefit of mangoes. Fewer than 100 calories are in just one cup of mango and the density of calories is also low. When you eat fresh fruits and veggies, they are low-calorie density. One study conducted recently by a health nutritionist, in which they said, when you consume fresh fruits like mango before starting any meal it helps you to control your stomach from overeating.
Still keep in mind, that 1 cup of dried mango has different from 1 cup of fresh mango, almost 510 calories in 1 cup of dried mango, and 1 cup of fresh mango has 100 calories. 1 cup of dried mango contains 106 grams of sugar and the density of calories is higher than a fresh mango cup. Though dried mango is a rich source of nutrients such as minerals, vitamins, and antioxidants.
Diabetes Prevention Is Possible With Eating Mangoes
Compare to other fruits fresh mango contain relatively high sugar, almost one cup of fresh mango contains 22 grams (165 grams). Now one question will come into your mind, this fruit can be dangerous for people who live with metabolic conditions like diabetes, or maybe for those who are trying to limit their sugar intake. However, people who are living with these conditions can eat fresh mangoes because no evidence suggests that if you eat mango leads to diabetes or is unhealthy for you.
Many studies it has proven that if you intake fresh fruits it may lower the risk of diabetes. However, the specific relationship between mango and diabetes has not been examined in any research. A study conducted some years ago, in which people add freeze-dried mango to their diet for almost 12 weeks saw impressive results in their blood sugar levels. The blood sugar level of those people improved day by day when they were eating one cup of freeze-dried mango every day.
Another recent study concluded that fresh vegetables and fruits prevent you from the onset of diabetes because these are rich sources of vitamin C and carotenoids. Mango the king of fruits has a rich amount of these minerals and it can provide you with similar benefits.
Immunity-Boosting Nutrients in Mango
One more benefit of mango is that it helps you to boost your immune system. Your daily need for vitamin A is about 10% which you can get from one cup of fresh mango. A healthy immune system can be enjoyed when you use mango daily because if an individual does not get enough amount of vitamin A then in risk of infection may be greater in them.
75% of vitamin C mango can provide you which what is your daily need for this vitamin. This vitamin has a lot of health benefits such as it producing more white blood cells in your body which fight disease cells; as a result, you see improvements in your skin defenses. Other nutrients like copper, vitamin e, folate, and several b vitamins support immunity.
Mangoes Support Heart Health
Those nutrients which support heart health are present in mango. For instance, blood flow is maintained by the magnesium and potassium which are present in mango. With the help of these nutrients, your blood vessels stay relaxed, and lower blood pressure levels may be promoted with mango. Mangiferin antioxidant in mango appears to be good for your heart health. Animal studies have found that this antioxidant protects your heart cells against inflammation, cell death, and oxidative stress.
Digestive Health Improvement
With several qualities, mango is an excellent source that supports your digestive health. The group of digestive enzymes called amylase in mango break down large meal molecules into small pieces, and your body absorbs the small pieces more easily than the large molecules. In ripe mangoes, the amylase enzymes are more active than the unripe ones that are why ripe mangoes are sweeter than unripe ones. Moreover, dietary fiber and a high amount of water in mango help your body fight issues like constipation and diarrhea.
Eye Health Support
When you add mangoes to your diet, it supports your eye health. The beta-carotene in mangoes is in a rich amount which is the reason for the production of vitamin a. The antioxidants in mango provide many benefits to your eyes, including improvement in vision, prevention of loss of vision with the age, and boosting your overall eye health.
Clear Your Skin With Eating Mangoes
Vitamin A and vitamin C are skin-friendly vitamins, these help your skin shine, and repair the damaged tissues of the skin. Exfoliating and eliminating dead pores can be possible with the use of this fruit. “Macrobiotic nutritionist and health practitioner Shilpa Aurora ND say, the healing nutrients for the skin are only present in mangoes in a rich amount, and the fibers cleanse your gut.”
Mango Helps You in Weight Loss
Eating mangoes in moderation helps you to lose weight. The phytochemicals that are present in the skin of mango burn your natural fat. The dietary fibers are found in the flesh of the mango. Eating high-fiber foods such as fruits and veggies keeps you filled for a long time, and you don’t go for unhealthy snacks which increase fat in your body.
Nutritional Facts About Mango
- Potassium: 277 mg
- Vitamin C: 60.1 mg
- Vitamin A, are: 89.1 micro-grams (mcg)
- Beta carotene: 1,060 mcg
- Lutein and zeaxanthin: 38 mcg
- Folate: 71 mcg
- Calories: 99
- Protein: 1.35 g
- Fat: 0.63 g
- Carbohydrate: 24.8 g
- Sugar: 22.6 g
- Fiber: 2.64 g
Food and drug administration (FDA) and the dietary guidelines for Americans, 2020-2025 recommend for adults aged 18-19 or over.
165-G Cup of Raw Mango Provides
Nutrient: Daily requirement for adults approximately:
- Vitamin C: 67%
- Vitamin A: 10%
- Folate: 18%
- Vitamin B6: 12%
- Potassium: 6%
The Bottom Line
Vitamins, minerals, and antioxidants are found in high amounts in mango which provides many health benefits, including prevention of cancer, eye health, digestive system support, and all-over body health. Add it to your diet like other smoothies and enjoy its sweet taste as well as many other health benefits of mango.
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