In some parts of the world, mango is known as the “king of fruits”.
It is a drupe, which means it has a large seed in the middle.
The mango is native to India and Southeast Asia and has been grown for over 4,000 years. There are hundreds of types of mangoes, each with a unique color, shape, size, and taste.
This fruit is not only delicious but also has an amazing nutritional profile.
In fact, studies link mango and its nutrients to health benefits, such as digestive health, eyesight, and improved immunity, as well as a lower risk of certain cancers.
Here is an overview of mango, its benefits, its nutrition and some tips on how to enjoy it.
Packed with nutrients
Mango has low calories but is full of nutrients.
One cup (165 grams) of sliced mango provides:
- Calories: 99
- Protein: 1.4 grams
- Carbohydrates: 24.7 grams
- Fat: 0.6 grams
- Dietary fiber: 2.6 grams
- Vitamin C: 67% of the RDI (Reference Daily Intake)
- Copper: 20% of the RDI
- Folate: 18% of the RDI
- Vitamin B6: 11.6% of the RDI
- Vitamin A: 10% of the RDI
- Vitamin E: 9.7% of the RDI
- Vitamin B5: 6.5% of the RDI
- Vitamin K: 6% of the RDI
- Niacin: 7% of the RDI
- Potassium: 6% of the RDI
- Riboflavin: 5% of the RDI
- Manganese: 4.5% of the RDI
- Thiamine: 4% of the RDI
- Magnesium: 4% of the RDI
It also contains small amounts of calcium, iron, pantothenic acid, phosphorus, and selenium.
One cup (165 grams) of mango provides almost 70% of the RDI for vitamin C – a water-soluble vitamin that helps your immune system, helps your body absorb iron, and promotes growth and repair.
Rich in antioxidants
Mango is packed with polyphenols – plant compounds that work as antioxidants.
It has over a dozen different types, like anthocyanins, benzoic acid, catechins, kaempferol, mangiferin, quercetin, rhamnetin, and many more.
Antioxidants are important because they protect your cells from free radical damage. Free radicals are highly reactive compounds that can stick to and damage your cells.
Research has linked free radical damage to the signs of aging and chronic disease.
Among the polyphenols, mangiferin has generated the most interest and is sometimes referred to as a “super antioxidant” because it is particularly potent.
Studies on test tubes and animals have shown that mangiferine can counter free radical damage linked to cancer, diabetes and other diseases.
Can boost immunity
Mango is a good source of nutrients that boost the immune system.
10% of your daily vitamin A requirement is provided by one cup (165 grams) of mango.
Vitamin A is necessary for a healthy immune system to help fight infections. During this time, not consuming enough vitamin A is linked to a higher risk of infection.
Plus, the same amount of mango provides nearly three-quarters of your daily requirement for vitamin C. This vitamin can help your body make more disease-fighting white blood cells, help these cells function more efficiently, and improve performance. defenses of your skin.
Mango also contains folate, vitamin K, vitamin E, and several B vitamins, which also help immunity.
May support heart health
Mango contains nutrients that support heart health.
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For example, it contains magnesium and potassium, which help maintain a healthy pulse and relax your blood vessels, thereby promoting lower blood pressure.
Mango also contains a unique antioxidant called mangiferin.
Animal studies have shown that mangiferin can protect heart cells against inflammation, oxidative stress, and apoptosis (controlled cell death).
Plus, it can lower blood cholesterol, triglycerides, and free fatty acids.
While these results are promising, research on mangiferin and heart health in humans is currently inadequate. Therefore, more studies are needed before it can be suggested as a treatment.
May improve digestive health
Mango has several qualities that make it best for digestive health.
On the one hand, it contains a group of digestive enzymes called amylases.
Digestive enzymes break down large food molecules so that they can be absorbed easily.
Amylases break down complex carbohydrates molecules into sugars, like glucose and maltose. These enzymes are more active in ripe mangoes, because of which they are sweeter than unripe ones.
Plus, since mango contains a lot of water and dietary fiber, it can help with digestive issues like constipation and diarrhea.
A four-week study in adults with chronic constipation found that daily consumption of mango was more effective in relieving symptoms of the disease than a supplement containing a similar amount of soluble fiber.
This indicates that mango has other components besides dietary fiber that aid digestive health.
May support eye health
Mango is packed with nutrients that help support eye health.
Two main nutrients are the antioxidants lutein and zeaxanthin. These build up in the retina of the eye – the part that converts light into brain signals so that your brain can interpret what you see – especially at its center, the macula.
Inside the retina, lutein and zeaxanthin act as a natural sunscreen, absorbing more light. Plus, they seem to protect your eyes from harmful blue light.
Mangoes are also a good source of vitamin A, which are good for eye health.
A lack of dietary vitamin A has been linked to dry eye and night blindness. More serious deficiencies can lead to more serious problems, such as corneal scarring.
Can improve the health of hair and skin
Mango is rich in vitamin C, which develops healthy hair and skin.
This vitamin is essential for making collagen -a protein that structures your skin and hair. Collagen gives your skin its bounce and fights sagging and wrinkles.
Additionally, mango is a good source of vitamin A, which develops hair growth and the production of sebum – a liquid that helps hydrate your scalp to keep your hair healthy.
In addition, vitamin A and other retinoids migrate to your skin and protect it from the sun.
Besides vitamins A and C, mango is rich in polyphenols, which work as antioxidants.
These antioxidants help protect hair follicles.