Mango: Nutrition facts and health benefits
Mango, scientifically known as Mangifera indica, is not just a delicious tropical fruit; it’s a powerhouse of essential nutrients that offer a plethora of health benefits. This succulent fruit, beloved for its sweet flavor and vibrant color, has been cultivated for thousands of years and holds a special place in many cultures around the world. Beyond its delectable taste, mangoes boast an impressive array of vitamins, minerals, and antioxidants that contribute to overall well-being. In this article, we’ll delve into the nutritional profile of mangoes and explore the various ways in which they support health.
Source: Kadiyam Nursery
Nutritional Profile
Mangoes are loaded with nutrients, making them a valuable addition to any diet. One cup (about 225 grams) of sliced mango contains approximately:
| Nutrient | Amount | % of RDA |
|---|---|---|
| Calories | 100 | – |
| Carbohydrates | 25 grams | – |
| Fiber | 3 grams | – |
| Protein | 1 gram | – |
| Fat | 0.5 grams | – |
| Vitamin C | – | 67% of RDA |
| Vitamin A | – | 20% of RDA |
| Folate | – | 18% of RDA |
| Vitamin K | – | 10% of RDA |
| Potassium | – | 6% of RDA |
| Vitamin E | – | 6% of RDA |
| Magnesium | – | 4% of RDA |
In addition to these essential nutrients, mangoes also contain smaller amounts of vitamins B6, B5, B3, and various minerals like calcium, iron, zinc, and phosphorus. Furthermore, mangoes are rich in antioxidants such as beta-carotene, lutein, and zeaxanthin, which play a crucial role in combating oxidative stress and reducing the risk of chronic diseases.
Health Benefits
1. Boosts Immunity: With its high content of vitamin C, mangoes help strengthen the immune system, warding off infections and illnesses.
2. Promotes Eye Health: The presence of beta-carotene, lutein, and zeaxanthin in mangoes contributes to eye health by protecting against age-related macular degeneration and cataracts. These antioxidants act as a shield, safeguarding the eyes from harmful free radicals.
3. Supports Digestive Health: Mangoes are a good source of dietary fiber, which aids digestion and prevents constipation. Fiber adds bulk to stool, promoting regularity and ensuring a healthy digestive system. Moreover, mangoes contain enzymes like amylases, which facilitate the breakdown of carbohydrates and support efficient digestion.
4. Reduces Cancer Risk: The antioxidants present in mangoes possess anti-cancer properties, helping to neutralize free radicals and inhibit the growth of cancerous cells. Studies suggest that the compounds in mangoes may protect against colon, breast, and prostate cancers.
5. Regulates Blood Pressure: Potassium, an essential mineral found in mangoes, plays a crucial role in regulating blood pressure levels. Incorporating potassium-rich foods like mangoes into your diet can contribute to heart health and reduce the risk of hypertension.
6. Enhances Skin Health: The vitamin A content in mangoes promotes healthy skin by supporting cell regeneration and repair. Additionally, the antioxidants in mangoes combat oxidative stress, preventing premature aging and maintaining youthful skin. Regular consumption of mangoes can contribute to a radiant complexion and overall skin health.
7. Aids Weight Management: Despite their sweet taste, mangoes can be a valuable addition to a weight loss or weight management regimen. With relatively low calories and high fiber content, mangoes help promote satiety and curb cravings, making it easier to maintain a healthy weight.
8. Improves Bone Health: Mangoes contain vitamin K, which is essential for bone health as it helps in the absorption of calcium and prevents calcium loss from bones. Including mangoes in your diet can contribute to stronger bones and reduce the risk of osteoporosis.
From boosting immunity to promoting digestive health and supporting skin and eye health, mangoes are a versatile fruit that can be enjoyed in various ways. Whether eaten fresh, blended into smoothies, or added to salads and desserts, mangoes are a flavorful and nutritious addition to any diet.
Certainly! Here are some popular types of mangoes along with their uses and benefits:
1. Alphonso Mango
– Origin: Native to India, particularly grown in the Maharashtra region.
– Uses: Alphonso mangoes are highly prized for their sweet, rich flavor and smooth texture. They are often consumed fresh, used in desserts like mango lassi, and ice creams, or incorporated into salads and chutneys.
– Benefits: Rich in vitamins A, C, and E, Alphonso mangoes support immunity, eye health, and skin health. They also provide a good dose of antioxidants, helping to combat oxidative stress and reduce the risk of chronic diseases.
2. Kent Mango
– Origin: Originally from Florida, now also cultivated in other tropical regions.
– Uses: Kent mangoes are known for their juicy flesh and minimal fibers, making them ideal for eating fresh. They can also be used in smoothies, juices, or sliced into salads.
– Benefits: With a high content of vitamin C, Kent mangoes boost immunity and promote collagen production for healthy skin. They are also a good source of potassium, supporting heart health and blood pressure regulation.
3. Ataulfo (Honey) Mango
– Origin: Originally from Mexico, also grown in other regions like Ecuador and Peru.
– Uses: Ataulfo mangoes are commonly eaten fresh or used in smoothies, salsas, and desserts.
– Benefits: These mangoes are rich in dietary fiber, aiding digestion and promoting gut health. They also provide vitamin E, which supports skin health and acts as an antioxidant to combat free radicals.
4. Tommy Atkins Mango
– Origin: Cultivated in various tropical regions.
– Uses: Tommy Atkins mangoes exhibit versatility, seamlessly fitting into both sweet and savory recipes. They’re commonly enjoyed fresh, sliced, or incorporated into smoothies, salads, chutneys, and sauces.
– Benefits: Despite being less sweet than some other varieties, Tommy Atkins mangoes are still a good source of vitamins A and C, supporting immune function and vision health. They also provide folate, which is important for cell division and DNA synthesis.
5. Keitt Mango
– Origin: Originally from Florida, also grown in California and other tropical regions.
– Uses: Keitt mangoes are known for their large size, mild flavor, and lack of fibers near the seed. They are excellent for slicing and eating fresh, as well as for use in salads, smoothies, and desserts.
– Benefits: Keitt mangoes are rich in vitamin K, which plays a crucial role in blood clotting and bone health. They also provide magnesium, supporting nerve function and muscle relaxation.
