Mango is not only beloved for its delightful taste but also highly regarded for its impressive nutritional profile. It delivers a powerful nutritional boost, offering a delectable sweetness while being surprisingly low in calories. A serving size of 3/4 cup of mango contains just 70 calories, making it a satisfyingly guilt-free treat.
A single cup contains 124g grams of fresh mango provides the following essential nutrients (based on Daily Value, DV):
% Daily Value* |
|
| Total Carbohydrate 19g | 7% |
| Protein 1g | 2% |
| Dietary Fiber 2g | 7% |
| Calcium 14mg | 2% |
| Iron 0.2mg | 2% |
| Potassium 208mg | 4% |
| Vitamin A 67mcg RAE | 8% |
| Vitamin C 45mg | 50% |
| Vitamin E 1.11mg | 8% |
| Vitamin K 5.2mcg | 4% |
| Thiamin 0.035mg | 2% |
| Riboflavin 0.047mg | 4% |
| Niacin 0.828mg | 6% |
| Vitamin B6 0.147mg | 8% |
| Folate 53mcg | 15% |
| Phosphorus 17mg | 2% |
| Magnesium 12mg | 2% |
| Zinc 0.11mg | 2% |
| Copper 0.137 mg | 15% |
| Manganese 0.078 mg | 4% |
| Selenium 0.7 mcg | 2% |
| Pantothenic Acid 0.244 mg | 4% |
| Choline 9.4 mg | 2% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. 1
Mangoes deliver a powerful nutritional boost, offering a delectable sweetness while being surprisingly low in calories. It is;
| Excellent source of vitamin C |
| Good source of folate |
| Good source of copper |
Key health benefits of easting mangoes
Eating mangoes can offer numerous health benefits due to their rich nutritional profile.
Mangoes are packed with vitamin C, an essential nutrient that supports a robust immune system, helping the body defend against infections and illnesses.
The significant fiber content in mangoes aids digestion, promotes regular bowel movements, and supports a healthy gut, reducing the risk of constipation and other digestive issues.
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Mangoes are a good source of potassium, which helps regulate blood pressure and heart function, contributing to a healthy cardiovascular system.
The combination of vitamins A and E in mangoes helps promote healthy skin by supporting collagen production, reducing signs of aging, and providing protection against UV damage.
Mangoes contain beta-carotene, which the body converts into vitamin A. This nutrient is vital for maintaining good vision and overall eye health.
Despite their sweet taste, mangoes are relatively low in calories and high in fiber, making them a satisfying and nutritious option for those trying to manage weight.
Mangoes are rich in antioxidants like quercetin, astragalin, and gallic acid, which help protect cells from oxidative stress and inflammation.
The presence of vitamin K, magnesium, and other essential nutrients in mangoes contributes to bone health and may help reduce the risk of osteoporosis.
Some studies suggest that mangoes may have a positive effect on blood sugar levels, potentially benefiting individuals with diabetes.
Mangoes contain vitamin B6, which plays a role in cognitive development and brain function, potentially supporting memory and concentration.
The powerful antioxidants and anti-inflammatory compounds in mangoes have been associated with a reduced risk of certain chronic diseases, including certain types of cancer.
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It's essential to include mangoes as part of a balanced diet, along with a variety of other fruits and vegetables, to maximize the health benefits they offer. As with any food, moderation is key, especially for individuals with specific dietary restrictions or health conditions.
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