Packed with vitamins, fiber and a host of other nutrients, mangoes have a lot to offer beyond their delicious taste. In this article, we’ll delve into the myriad ways in which the ‘King of Fruits’ can contribute to your well-being. So sit back, grab a juicy mango and join me to uncover the health benefits of mango nutrition.

Mango Nutritional Profile

Mangoes, adored for their tropical sweetness, are not just a treat to your taste buds but also a gift to your health. The nutrition information is provided by the USDA.

Each mango without refuse, approximately 336 grams, offers:

• Calories: 202
• Water: 281 grams
• Protein: 2.76 grams
• Fat: 1.28 grams
• Carbohydrates: 50.4 grams
• Fiber: 5.38 grams
• Sugar: 46 grams
• Sodium: 3.36 mg
• Potassium: 564 mg
• Calcium: 37 mg
• Vitamin A: 181 mcg
• Vitamin C: 122 mg

Let’s start with the basics. A mango without refuse around 336 grams provides approximately 202 calories. The caloric content is primarily from carbohydrates 50.4 grams, providing the body with energy. Mangoes contain a low amount of protein 2.76 grams and virtually no fat.

This makes them a deliciously guilt-free choice for those who are keen on managing their weight, while also fuelling their bodies with necessary energy.

A mango without refuse provides about 2.76 grams of protein, which is 6% of the recommended daily intake. Also, it provides about 5.38 grams of fiber, which is 19% of the recommended daily intake. And, it provides about 122 mg of vitamin C, which is 136% of the recommended daily intake.

Vitamin C is a strong antioxidant that boosts your immune system and skin health, while Vitamin A is pivotal for vision and immune function. They also provide substantial amounts of vitamin B6, folate, vitamin K, and minerals like potassium, magnesium, and copper.

Fiber is an unsung hero of nutrition—it aids digestion, helps control blood sugar levels, and can contribute to weight loss by creating a feeling of fullness.

Mangoes are also rich in various bioactive compounds and antioxidants, including mangiferin, which is unique to mangoes, and other phenolic compounds.

Antioxidants help protect against oxidative stress and chronic diseases such as heart disease, cancer, and premature aging.

Health Benefits of Mango Nutrition

We’re going to explore the health benefits of mango nutrition. Mangoes, aside from being incredibly delicious, offer a wealth of benefits that can enhance your health in manifold ways.

Boosts Immunity

Mangoes are packed with Vitamin A and Vitamin C, both of which are crucial for maintaining and enhancing the immune system. Vitamin C stimulates the production of white blood cells, the body’s primary defense mechanism against infections. Vitamin A is essential for the health and functioning of the skin and mucous membranes, our body’s first line of defense against pathogens.

Eye Health

One of the significant benefits of mango nutrition comes from its high Vitamin A content, which is key for maintaining healthy eyes. Vitamin A supports the function of the cornea, the outermost layer of the eye and contributes to good vision, especially in low light.

Aids Digestion

Mangoes are a good source of dietary fiber, which plays a pivotal role in promoting healthy digestion and preventing constipation. The fiber in mangoes adds bulk to the diet, aiding in regular bowel movement and contributing to a healthy gut.

Heart Health

Mangoes contain an array of nutrients that support heart health, including potassium, vitamin C and dietary fiber. Potassium helps balance sodium in your cells to control blood pressure, while dietary fiber helps lower LDL (bad) cholesterol levels. Vitamin C, an antioxidant, protects your heart against damage from free radicals.

Skin and Hair Health

Mangoes, with their rich content of Vitamin A and Vitamin C, are great for your skin and hair. Vitamin A is necessary for the growth of all bodily tissues, including skin and hair.

Potential Risks

High in Sugar

Mangoes, while nutritious, are high in natural sugars. A mango without refuse contains about 46 grams of sugar. While the sugar in mangoes is natural and comes with fiber, vitamins, and minerals, it can still contribute to increased blood sugar levels. This can be a concern for individuals with diabetes or those trying to manage their blood sugar levels.

Allergic

Some people might be allergic to mangoes. This is because mangoes belong to the same family as poison ivy and poison oak, and the skin of the fruit can contain the same allergens found in these plants. Symptoms of a mango allergy may include a rash, itching or swelling, particularly around the mouth or lips.

Drug Interactions

Mangoes contain a large amount of vitamin K, which can interfere with blood thinning medications like warfarin. It’s essential for individuals on these medications to keep their vitamin K intake consistent.

Fun Facts

Fact 1: Mangoes Have a Long History

Mangoes are believed to have originated in India over 5,000 years ago. India still remains the largest producer of mangoes in the world. Mangoes have been cultivated in South Asia for thousands of years and reached East Asia between the 5th and 4th centuries BC.

Fact 2: There Are Over 500 Varieties of Mangoes

Believe it or not, there are over 500 different types of mangoes currently known. They come in a variety of sizes, shapes, colors and flavors. Some of the most popular ones include Alphonso, Kesar, Totapuri and Dasheri.

Fact 3: Mangoes Are Related to Cashews and Pistachios

Mangoes belong to the Anacardiaceae family, which also includes cashews and pistachios. Yes, your favorite fruit is a cousin to some of your favorite nuts!

Fact 4: Mangoes Are National Fruits and Symbols

Mango is not only the national fruit of India but also of the Philippines and Pakistan. In these countries, mangoes are not just loved for their delicious taste but also for their cultural significance.

Fact 5: Mango Leaves Are Symbolic

In India, mango leaves are considered auspicious and are used in festivals and wedding ceremonies. This highlights the deep cultural significance of mangoes beyond their culinary use.