Food and Drink

Mango: Nutrition, Health Benefits, and How to Eat It

Mangoes are not only delicious but also quite nutritious.Mangoes boast a wealth of vitamins, minerals, antioxidants, and dietary fiber.Here’s an overview of the nutritional content of mangoes:

Nutritional Information (per 100 grams of raw mango):

Calories: Approximately 60-70 kcal
Carbohydrates: Around 15 grams
Dietary Fiber: Roughly 1-1.5 grams
Sugars: About 13-14 grams
Protein: Around 0.5 grams
Fat: Nearly negligible (less than 0.5 grams)
Vitamins: Mangoes are particularly high in vitamin C, providing about 36% of the recommended daily intake per 100 grams. They also possess lesser quantities of vitamins A, E, and K.
Minerals: Mangoes contain minerals like potassium, magnesium, and copper.

Health Benefits of Mangoes:

Rich in Antioxidants: Mangoes are loaded with antioxidants like vitamin C, vitamin A, and various phytonutrients. These compounds help protect your cells from oxidative stress and reduce the risk of chronic diseases.

Vitamin A Support: Mangoes are a great source of beta-carotene, a precursor to vitamin A. Vitamin A plays a crucial role in sustaining good vision, promoting healthy skin, and supporting immune function.

Digestive Health: The dietary fiber in mangoes aids digestion and helps prevent constipation. It also supports a healthy gut microbiome.

Immune System Boost: The high vitamin C content in mangoes contributes to a strong immune system, helping the body fight off infections and illnesses.

Skin Health: The vitamins and antioxidants in mangoes can promote healthy and radiant skin by combating oxidative stress and supporting collagen production.

Eye Health: The beta-carotene in mangoes is beneficial for eye health and may help prevent age-related macular degeneration.

Bone Health: Mangoes contain small amounts of vitamin K, which is important for bone health and blood clotting.

Alkalizing Qualities: Despite their natural sweetness, mangoes exhibit alkalizing properties that aid in maintaining the body’s pH balance.

Eating Mangoes:
While mangoes are nutritious, it’s important to enjoy them in moderation, especially if you’re watching your sugar intake. The natural sugars in mangoes can add up quickly if consumed excessively.Incorporating a diverse range of fruits and vegetables into your diet is essential for accessing a wide array of nutrients.

Remember that nutritional values can vary based on factors like the type of mango and its ripeness.Seeking guidance from a healthcare professional or registered dietitian is recommended for tailored dietary advice, particularly if you have specific health considerations or dietary limitations.

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