Mango (Mangifera indica), often referred to as the “king of fruits,” is celebrated worldwide for its sweet, juicy flavor and vibrant color. Known for its incredible taste, mango is also packed with essential nutrients and offers a variety of health benefits. HereтАЩs an in-depth look at the nutritional value of mangoes and the numerous health advantages they provide.
Nutritional Profile of Mango (per 100 grams)
The following is a detailed breakdown of the nutritional value of raw mango flesh:
- Calories: 60
- Water: 83%
Macronutrients:
- Carbohydrates: 14.98 g
- Sugars: 13.66 g (mainly glucose, fructose, and sucrose)
- Dietary Fiber: 1.6 g
- Protein: 0.82 g
- Fat: 0.38 g
Vitamins:
- Vitamin C: 36.4 mg (about 40% of the Daily Value)
- Vitamin A: 1082 IU (about 22% of the Daily Value)
- Vitamin E: 0.16 mg (about 1% of the Daily Value)
- Vitamin K: 6.6 ┬╡g (about 5% of the Daily Value)
- Vitamin B6: 0.16 mg (about 8% of the Daily Value)
- Folate (B9): 43 ┬╡g (about 11% of the Daily Value)
Minerals:
- Potassium: 168 mg (about 4% of the Daily Value)
- Magnesium: 10 mg (about 2% of the Daily Value)
- Calcium: 11 mg (about 1% of the Daily Value)
- Iron: 0.16 mg (about 1% of the Daily Value)
Health Benefits of Mango
- Rich in Vitamins and Antioxidants:
- Mangoes are particularly high in vitamin C and vitamin A, both powerful antioxidants that combat oxidative stress and inflammation. These vitamins support immune function, skin health, and eye health.
- Boosts Immune System:
- With its high vitamin C content, mango helps strengthen the immune system. Regular consumption can enhance the body’s ability to fight off infections and illnesses.
- Promotes Eye Health:
- The presence of vitamin A, lutein, and zeaxanthin in mangoes contributes to good vision and eye health. These compounds help prevent age-related macular degeneration and maintain overall eye health.
- Supports Digestive Health:
- Mangoes contain dietary fiber, which aids digestion by promoting regular bowel movements and preventing constipation. Additionally, mango enzymes like amylase can help in the breakdown of carbohydrates, enhancing digestive efficiency.
- Provides Heart Health Benefits:
- The antioxidants, fiber, and potassium in mangoes contribute to heart health. Fiber helps lower cholesterol levels, while potassium aids in controlling blood pressure. The anti-inflammatory properties of mango also support overall heart health.
- May Aid in Weight Management:
- Low in calories and high in fiber, mangoes can help you feel full longer, making them a good addition to a weight-loss diet. The natural sweetness of mango satisfies sugar cravings, potentially reducing the intake of unhealthy snacks.
- Enhances Skin Health:
- The vitamins A and C in mangoes promote healthy skin. Vitamin C aids in collagen production, while vitamin A helps with skin cell rejuvenation. Mango pulp can also be used topically to improve skin texture and combat issues like acne.
- Improves Mental Health:
- The presence of vitamin B6 in mango is essential for producing neurotransmitters such as serotonin, which can enhance mood and protect against depression. Additionally, the antioxidants in mango may help improve cognitive function and protect the brain from oxidative stress.
- Supports Bone Health:
- The vitamin K, magnesium, and calcium in mangoes play a role in bone health. These nutrients are important for maintaining bone density and preventing osteoporosis.
- Boosts Energy Levels:
- With its natural sugars (mainly glucose), mango provides a quick energy boost, making it an excellent pre- or post-exercise snack. The carbohydrates in mango convert into energy efficiently, supporting athletic performance.
- Versatile in Culinary Uses:
- Mangoes can be enjoyed in various ways: eaten fresh, blended into smoothies, added to fruit salads, or incorporated into savory dishes and salsas. Their versatility makes them a popular choice in many cuisines.
Conclusion
Mangoes are not only a delicious tropical fruit but also a nutritious choice that offers numerous health benefits. With their rich content of vitamins, minerals, antioxidants, and dietary fiber, mangoes can contribute to overall health and wellness. Their delightful sweetness and versatility in cooking make them a favorite among fruit lovers.
Incorporating mangoes into your diet can be easy and enjoyable, whether you consume them fresh, in smoothies, or added to a variety of dishes.