Mango Health Benefits And Nutritional Value
Mango NutritionMango has a myriad of benefits that are good for the health of our bodies, can treat diseases such as cancer, helps digestion because it is rich in fiber and many more benefits and efficacy that we can get by eating mangoes every day. Mangoes classified as rich fruit beta-carotene and vitamin A. As a provider of vitamin A. Because rich in beta-carotene and vitamin A, eating mangoes can also boost the immune system and can lower the risk of heart disease.
Mango also known as Mangifera Indica, this exotic fruit belongs to the family of Anacardiaceae. Though native to Southern and Southeast Asia, the fruit is now also grown in Central and South America, Africa and the Arabian Peninsula also. Today there are over 1,000 different varieties of mangos throughout the world.
Nutritional Value of Mango
In a cup of mango slices, contained 105% percent of calories, 76% vitamin C, 25% vitamin A, 11% vitamin B6, 9% prebiotic fiber, 9% copper, 7% potassium, and 4% magnesium.
Here are nutrition value of fresh mango per 100 g
Mango fruit (Mangifera indica), fresh, | ||
Nutrition Value per 100 g | ||
(Source: USDA National Nutrient data base) | ||
Principle | Nutrient Value | Percentage of RDA |
Energy | 70 Kcal | 3.5% |
Carbohydrates | 17 g | 13% |
Protein | 0.5 g | 1% |
Total Fat | 0.27 g | 1% |
Cholesterol | 0 mg | 0% |
Dietary Fiber | 1.80 g | 4.5% |
Vitamins | ||
Folates | 14 µg | 3.5% |
Niacin | 0.584 mg | 3.5% |
Pantothenic acid | 0.160 mg | 1% |
Pyridoxine (vit B-6) | 0.134 mg | 10% |
Riboflavin | 0.057 mg | 4% |
Thiamin | 0.058 mg | 5% |
Vitamin C | 27.7 mg | 46% |
Vitamin A | 765 IU | 25.5% |
Vitamin E | 1.12 mg | 7.5% |
Vitamin K | 4.2 µg | 3.5% |
Electrolytes | ||
Sodium | 2 mg | 0% |
Potassium | 156 mg | 3% |
Minerals | ||
Calcium | 10 mg | 1% |
Copper | 0.110 mg | 12% |
Iron | 0.13 mg | 1.5% |
Magnesium | 9 mg | 2% |
Manganese | 0.027 mg | 1% |
Zinc | 0.04 mg | 0% |
Phyto-nutrients | ||
Carotene-β | 445 µg | -- |
Carotene-α | 17 µg | -- |
Crypto-xanthin-β | 11 µg | -- |
Lutein-zeaxanthin | 0 µg | -- |
Lycopene | 0 µg | -- |
Health Benefits of Mango
1. Prevent Cancer
Research shows antioxidant compounds in mangoes protect the body against the risk of colon cancer, breast, leukemia and prostate cancers. Compounds in mangoes role in preventing cancer is quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat.
2. Lowering Cholesterol
Tinnginya fiber, pectin and vitamin C in mango help lower blood cholesterol levels.
3. Brighten Skin
Compounds in mango are able to clean your pores and remove acne on the skin. Can be used both internally and externally to the skin.
4. Healthy Eyes
A cup of mango supplies 25 percent of the daily value of vitamin A as needed. Therefore, consumption of mango both for clarity of vision and prevent dry eyes.
5. Meet the Needs of Alkaline
Tartaric acid, malic acid, and citric acid in these fruits helps keep the body's alkaline reserve.
6. Normalize Insulin Levels
Mango leaves help normalize insulin levels in the blood. Mango fruit also has a relatively low glycemic index (41-60) so eating mango harmless for your sugar levels.
7. For better sex
Mangoes are rich in vitamin E. Despite popular relationship between sex and vitamin E was originally created by generalizing the study in mice, further research showed intake of mangoes can help increase sex drive.
8. For Healthy Digestion
Mango contains gallic acid which is very good for the digestive tract. The content of the enzyme present in mangoes can also help the process of digestion and also helps breakdown protein. In addition, it is also able to prevent constipation and soothes the stomach.
9. Maintaining healthy teeth and gums,
This is because mangoes contain vitamin C, which has the function to maintain and trigger healthy teeth and gums. Vitamin C can also help absorb iron and can inhibit the production of natrosamin, a substance that can cause cancer.
10. Immune Booster
The amount of vitamin C and vitamin A sufficient, plus 25 types of carotenoids in mango helps keep your immune system healthy and strong.
Mango Serving Suggestions
Mangoes can be eaten both raw and ripe. Mangoes are a good source of vitamins and minerals essential for the human body. Always have mangoes in your daily diet to get the health benefit.
- Mango fruit can be enjoyed all alone without any additions.
- Fresh mango cubes are a great addition to fruit salads.
- Mango juice with ice cubes is a popular, delicious drink.
- Mango fruit juice blended with milk as "mango-milk shake." Mango fruit is also used to prepare jam, ice cream and in candy industries.
- The unripe, raw, green mango has been used in the preparation of pickles and chutney in the Asian countries.
