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.
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.