Who doesn’t love a juicy mango? It is a healthy and happy treat for everyone.
Most healthy foods are hard on our taste buds, making it difficult to keep up with a healthy diet. But mango came as a saviour in our life. You can get plenty of nutritional values without compromising taste, a win-win for all of us. Especially for kids, as they are pretty good at throwing tantrums for not so yum but healthy foods. Though, they are the ones who need the maximum nutrition to keep up with their development.
Mango is famously known as the king of fruits for a reason. Not only it is one of the most loved fruits but also the most nutritious fruit. Let’s start with the nutritional value of a mango serving.
Nutrients In a Cup of Chopped Mango (165 Grams)-
- Calories: 99
- Protein: 1.4 grams
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Fiber: 2.6 grams
- Sugar: 22.5 grams
- Vitamin C: 60 milligrams
- Copper: 180 micrograms
- Folate: 71 micrograms
- Vitamin B6: 156 micrograms
- Vitamin A: 89 micrograms
- Vitamin E: 1.5 milligram
- Vitamin K: 7 micrograms
- Potassium: 277 milligrams
Mangos are no short of polyphenols, healthy plant compounds that protect your body. These include mangiferin, catechins, anthocyanins, gallic acid, kaempferol, rhamnetin, benzoic acid, etc. It also contributes to various essential metals, nutrients, and antioxidants like riboflavin, magnesium, thiamine, zeaxanthin, and beta-carotene.
Now that we have covered the exact amount of each nutrient a cup of chopped mango holds, let’s find out how these nutrients help us live a healthy and happy life.
Every nutrient aid different body function and a balanced amount of that nutrient ensures smooth functioning of our body. They also help in preventing various chronic diseases like diabetes, cancer, heart diseases, etc. Let’s dig deeper into the benefits of every nutrient we get from mangos.
We all know what calories, carbohydrates, fat, and protein mean to our bodies. Now, let’s find out the importance of minerals, vitamins, and antioxidants in our daily life.
Health Benefits of Various Vitamins, Antioxidants, Minerals, And Metals Found in Mango
- Magnesium and potassium help in lowering blood pressure and maintaining a regular pulse.
- Mangiferin reduces inflammation of the heart.
- Vitamin K helps in blood clotting and prevents anaemia. It also plays an important role in helping strengthen your bones.
- Vitamin C helps in forming blood vessels and healthy collagen, as well as aids you in healing and controlling high cholesterol levels.
- The antioxidants in mangoes such as quercetin, fisetin, isoquercitrin, astragalin, gallic acid, and methyl gallate fight free radicals (that cause damage to your cells and can potentially lead to breast cancer, colon cancer, prostate cancer, and leukaemia).
- Mangos are rich in amylase compounds and dietary fiber, which can help you avoid constipation.
- Folates are essential for healthy cell division and DNA duplication.
- Vitamin A improves eyesight and also prevents night blindness and dry eyes.
- Iron is used to make haemoglobin, hormones, and is also needed for growth and development.
- Calcium, to build and maintain strong bones.
In short, mango is a super nutritious fruit that can enhance your overall health and delight your taste palate.
