Mango (Mangifera indica) is revered in some regions as the “king of fruits”.
As this fruit is classified as a drupe or stone fruit, that means it has an enormous seed in its center.
Mangoes have long been grown throughout India and Southeast Asia for more than 4,000 years by individuals who have created various varieties that feature distinct tastes, shapes, sizes and varieties of mango.
Not only is the fruit delicious, it boasts an outstanding nutritional profile.
Studies have linked mango and its nutrients with various health advantages, including improved immunity and digestive wellbeing. Furthermore, polyphenols present in this fruit may even lower risk factors associated with specific malignant growths.
Below are five benefits of mango, including its nutritional content and some tips on how to best appreciate this sweet fruit.
Loaded With Nutrients
Many people appreciate mango for its delicious taste and abundance of essential vitamins and minerals.
One cup (165 grams) of fresh mango gives:
- Calories: 99
- Protein: 1.4 grams
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Fiber: 2.6 grams
- Sugar: 22.5 grams
- Vitamin C: 67% of the Daily Value (DV)
- Copper: 20% of the DV
- Folate: 18% of the DV
- Vitamin B6: 12% of the DV
- Vitamin A: 10% of the DV
- Vitamin E: 10% of the DV
- Vitamin K: 6% of the DV
- Niacin: 7% of the DV
- Potassium: 6% of the DV
- Riboflavin: 5% of the DV
- Magnesium: 4% of the DV
- Thiamine: 4% of the DV
Mangoes are also an excellent source of copper and folate – two essential nutrients during gestation that support optimal fetal development and health.
2. Low In Calories
Mango fruit boasts another advantage of being low in calories.
One cup (165 grams) of new mango contains less than 100 calories and has an exceptionally low caloric density – meaning it provides little energy relative to how much food there is!
As most fruits and vegetables offer relatively low-cal contents, incorporating new fruits like mango into meals could help prevent overeating later. One study concluded that doing this could help stop you from overeating in later courses of dinner.
Remember this may not apply to dried mango: 1 cup (160 grams)of dried mango contains 510 calories, 106 grams of sugar, and more fatty thickness than its fresh counterpart.
Although dried mango contains many essential vitamins and minerals as well as antioxidants, its high fat and sugar content might require moderation in consumption.
3. Contains Immune-Boosting Nutrients
Mangoes provide essential immune-enhancing nutrients.
One cup (165 grams) of mango provides 10% of your daily vitamin A requirements.
Vitamin A is vital in supporting overall body health and immunity, and insufficient intake may increase your risk of disease.
One cup (165 grams) of mango provides nearly 75% of your daily vitamin C requirements, helping your body produce more infection-fighting white blood cells, support your phones’ operating efficiently, and protect skin defenses.
Mango contains various nutrients that may also promote immunity, such as:
- vitamin E
- a few B vitamins
4. Upholds Heart Health
Mango contains nutrients to promote heart health.
As an example, magnesium and potassium both help support healthy blood circulation by supporting your veins in relaxing, thus leading to reduced pulse levels.
Mangiferin, found only in mango fruit, is known for being beneficial to heart health.
Studies on animals have demonstrated that mangiferin can protect heart cells against inflammation, oxidative pressure, and cell loss.
Furthermore, it may help lower your blood levels of cholesterol, fatty substances and free unsaturated fats.
While these findings are promising, further studies are required on mangiferin and its effect on heart health in people. Thus more investigations must be performed.
5. May Improve Digestive Health
Mango boasts some unique properties that make it great for supporting digestive health.
For personal health purposes, this kit contains a collection for digestive health.
Digestive enzymes break apart large food particles to make assimilation easy for your body.
Amylases break down complex carbs into simple sugars like glucose and maltose, and their activity is more prominent when mangoes have reached full ripeness compared to unripe ones.
Also, mango is known for being packed full of water and dietary fiber, providing potential relief from stomach-related conditions like obstruction and loose bowels.
Studies on adults suffering from chronic constipation showed that daily mango intake proved more effective at alleviating its side effects than taking supplements containing dissolvable fiber, such as mango.
Mangoes may contain elements that help support digestive health beyond dietary fiber; further research needs to be completed in this regard.