Mango, the king of fruits, is one of the most popular summer fruit. They are sweet and juicy, and they come with several health benefits. Different types of mangoes have their textures, characteristics and taste. You can now find mangoes anytime during the year in your local grocery or fruit shop.

What you need to know:

Overview of the key nutrients found in mango
Health benefits of mango
Incorporate mango into a balanced diet for overall health

Overview of the key nutrients found in mango

Mango or Mangifera indica are tropical fruits about as large as grapefruits. The skin color of mangoes can range from yellow, green to red-yellowish green. They are rich in vitamins, nutrients and antioxidants that can benefit your health. For example, the vitamin K present in mango can strengthen your immunity, helps your blood clot effectively and prevent anemia. Another one of the health benefits of mango consumption is enhancing your bone strength. In addition, mangoes are also rich in vitamin C, which is vital for the production of healthy blood vessels and collagens.

Mango nutrition facts

Here are some of the mango nutrition facts that might interest you!

Approximately one cup (165 grams) of mangoes provides:

Calories: 99
Sugar: 22.6 grams
Carbohydrates: 24.7 grams
Fat: 0.6 grams
Fiber: 2.6 grams
Vitamin C: 67% of the required daily intake
CopperL 20% of the required daily intake
Vitamin B6: 12% of the required daily intake
Vitamin A:1-% of the required daily intake
Potassium: 6% of the required daily intake
Riboflavin: 5% of the required daily intake

Health benefits of mango

Here are some of the benefits of mango consumption on a daily basis:

Mango’s antioxidant properties

Mangoes are full of compounds with antioxidant properties, like mangiferin and gallotannin. They are known to counter oxidative stress. The mangiferin present in mango is good for your heart. It can lower your blood sugar levels, triglycerides and free fatty acids.

Immunity-boosting properties of mango

Mangoes contain vitamin C and A, which allows our bodies to absorb iron and helps form and repair new cells. Vitamin A is vital for our body’s immune system to be active. People with low vitamin A levels are often linked with more risk of infections.

Mango’s fiber content and its role in digestion

It’s not surprising that mangoes are rich in fiber and other amylase compounds. These compounds and polyphenols offer anti-inflammatory and antioxidant properties to your digestive system.

Mango’s low calorie and high fiber content

One serving of fresh mango (165 grams) contains less than 100 calories, which is very low for the volume of the food consumed. Mango’s high fiber content can also help you manage digestive complications like diarrhoea and constipation.

Incorporate mango into a balanced diet for overall health

Benefits of Mango Full of vitamins, minerals and antioxidants, mangoes are associated with several health benefits like improving the immune system, digestive system and eye health. However, it’s important not to consume too much mangoes as it contains a fair amount of natural sugar. Consider limiting your mango intake to a maximum amount of 330 grams per day.

Mangoes are usually considered safe for everyone, considering the benefits of mango consumption. However, people with diabetes should avoid consuming mangoes as it can spike their blood sugar levels. Consult your doctor if you experience allergies.

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