Mangoes, originating from India and Southeast Asia, come in various types differing in flavor, shape, size, and color. This fruit offers numerous health advantages.
Rich in nutrients
A 165 g serving of fresh mango provides:
Calories: 99
Protein: 1,4 g
Carbohydrate: 24,8 g
Fat: 0,6 g
Fiber: 2,6 g
Sugar: 22,6 g
Daily Value (DV) contributions include:
Vitamin C: 67%
Copper: 20%
Folate: 18%
Vitamin B6: 15%
Vitamin A: 10%
Vitamin E: 10%
Vitamin K: 6%
Niacin: 7%
Potassium: 6%
Riboflavin: 5%
Magnesium: 4%
Thiamine: 4%
Mangoes are also rich in copper and folate, which support healthy fetal development.
Low in calories
Fresh mangoes are low in calories, with a 165 g serving containing fewer than 100 calories, making them a suitable snack for those managing weight. However, dried mangoes have more calories and sugar, so they should be consumed in moderation despite their richness in vitamins, minerals, and antioxidants.
Provides plant compounds
Mangoes are abundant in polyphenols, plant compounds with antioxidant properties. There are 10 types of polyphenols concentrated in the mango's flesh, skin, and seed, including mangiferin, catechin, anthocyanins, gallic acid, kaempferol, rhamnetin, and hydroxybenzoic acid. These antioxidants protect cells from free radicals, reducing signs of aging and chronic diseases.
Contains immunity-boosting nutrients
A 165 g serving of mango supplies 10% of the DV for vitamin A and 67% of the DV for vitamin C, two crucial nutrients for the immune system. Vitamin A supports immune function, while vitamin C aids in the production and enhances the effectiveness of white blood cells, boosting the skin's defense capabilities. Other nutrients in mangoes supporting the immune system include copper, folate, vitamin E, and several B vitamins.
Supports heart health
Magnesium and potassium in mangoes maintain healthy blood flow, helping blood vessels relax and promoting lower blood pressure. Mangiferin, an antioxidant found in mangoes, may protect heart cells against inflammation, oxidative stress, and cancer. It also helps reduce levels of cholesterol, triglycerides, and free fatty acids in the blood.
Improves digestive health
Mangoes benefit digestive health due to amylase enzymes, which help break down food for easier absorption. The water and fiber content in mangoes also prevent constipation and diarrhea.
Beneficial for eyes
Two key nutrients in mangoes, lutein and zeaxanthin, are potent antioxidants concentrated in the macula. They help filter harmful blue light, protect the retina from damage, and reduce the risk of eye conditions like macular degeneration and cataracts. Mangoes also provide vitamin A, essential for eye health.
Reduces cancer risk
Mangoes contain numerous polyphenols, which may possess anti-cancer properties. Polyphenols can combat the damaging process known as oxidative stress. They have also been found to destroy or inhibit the growth of various cancer cells, such as breast cancer cells.
Bao Bao (According to Healthline)
