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National Mango Day

National Mango Day Special: Here's Why The Mango Is Considered As A Supercharged SUPERFRUIT


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.


Nutrition Facts for 3/4 Cup Mango Pieces


A single cup contains 124g grams of fresh mango provides the following essential nutrients (based on Daily Value, DV):


Amount Per Serving


Calories                                               70


% 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.


Boosts Immune System


Mangoes are packed with vitamin C, an essential nutrient that supports a robust immune system, helping the body defend against infections and illnesses.


Improves Digestive Health


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.


Related Read : Understanding Gut Health: Unhealthy Gut And Ways To Keep It Happy & Healthy



Supports Heart Health


Mangoes are a good source of potassium, which helps regulate blood pressure and heart function, contributing to a healthy cardiovascular system.


Enhances Skin Health


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.


Supports Eye Health


Mangoes contain beta-carotene, which the body converts into vitamin A. This nutrient is vital for maintaining good vision and overall eye health.


Aids Weight Management


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.


Provides Antioxidant Protection


Mangoes are rich in antioxidants like quercetin, astragalin, and gallic acid, which help protect cells from oxidative stress and inflammation.


Enhances Bone Health


The presence of vitamin K, magnesium, and other essential nutrients in mangoes contributes to bone health and may help reduce the risk of osteoporosis.


Regulates Blood Sugar Levels


Some studies suggest that mangoes may have a positive effect on blood sugar levels, potentially benefiting individuals with diabetes.


Improves Brain Health


Mangoes contain vitamin B6, which plays a role in cognitive development and brain function, potentially supporting memory and concentration.


Reduces the Risk of Diseases


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.


 Related Read : Mangoes Health Benefits


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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