In certain areas of the world, people often designate the mango (Mangifera indica) as the “king of fruits.” As a drupe, or stone fruit, it contains a substantial seed at its core. The mango originated in India and Southeast Asia, where people have cultivated it for over 4,000 years.
There are a wide variety of mangoes, each offering distinct flavors, shapes, sizes, and colors. Beyond its exquisite taste, the mango provides impressive nutritional value. This includes a detailed overview of its nutritional content, ten health benefits associated with mango consumption, and recommendations for enjoying this fruit.
1. Packed with nutrients
A significant number of individuals have a fondness for mango, not solely due to its delightful taste but also owing to its high nutritional value.
One cup (165 grams) of fresh mango offers:
- Calories: 99
- Protein: 1.4 grams
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Fiber: 2.6 grams
- Sugar: 22.5 grams
- Vitamin C: 67% of the Daily Value
- Copper: 20% of the DV
- Folate: 18% of the DV
- Vitamin B6: 12% of the DV
- Vitamin A: 10% of the DV
- Vitamin E: 10% of the DV
- Vitamin K: 6% of the DV
- Niacin: 7% of the DV
- Potassium: 6% of the DV
- Riboflavin: 5% of the DV
- Magnesium: 4% of the DV
- Thiamine: 4% of the DV
One of the remarkable nutritional aspects of fresh mango is that a single cup (165 grams) delivers approximately 67% of the Daily Value (DV) for vitamin C. This essential water-soluble vitamin plays a crucial role in bolstering the immune system, enhancing iron absorption, and facilitating cell growth and repair.
Additionally, mango serves as a valuable source of the minerals copper and folate, which are particularly vital during pregnancy, as they contribute to the healthy growth and development of the fetus.
2. Help prevent diabetes
The natural sugar content in fresh mango is relatively elevated when compared to other fresh fruits, exceeding 22 grams per cup (165 grams).
This fact might cause apprehension among those with metabolic issues, including diabetes, or among individuals who are attempting to reduce their sugar intake.
However, current research does not support the notion that consuming fresh mango is detrimental to individuals with diabetes or that it increases the risk of developing the condition.
A variety of studies have demonstrated that a higher consumption of fresh fruit is associated with a decreased risk of developing diabetes.
However, there is a scarcity of research focused on the specific effects of fresh mango on diabetes.
One study indicated that participants who included 10 grams of freeze-dried mango in their daily regimen for 12 weeks showed significant improvements in their blood glucose levels.
A recent investigation found that consuming fruits and vegetables high in vitamin C and carotenoids may help prevent diabetes. Mango, being rich in these nutrients, could potentially offer similar health benefits; however, additional research is necessary to confirm this.
It is crucial to recognize that mango contains a significant amount of natural sugars, which can lead to elevated blood sugar levels if consumed in excess.
Consequently, it is prudent to eat mango in moderation, with a suggested portion size of around 1 cup (165 grams) at a time. Pairing mango with fiber- and protein-rich foods may also help to reduce the risk of blood sugar spikes.
3. Low in calories
An additional advantage of mango is its low caloric content. A serving of one cup (165 grams) of fresh mango contains fewer than 100 calories and exhibits a very low calorie density, indicating that it provides minimal calories relative to its volume.
In fact, many fresh fruits and vegetables are characterized by low calorie density. Research has shown that starting a meal with fresh fruit, such as mango, may assist in preventing excessive calorie intake later in the meal. However, it is important to note that this may not apply to dried mango.
A single cup (160 grams) of dried mango contains 510 calories and 106 grams of sugar, resulting in a higher calorie density.
While dried mango remains a source of essential nutrients, including vitamins, minerals, and antioxidants, it is advisable to consume it in moderation due to its elevated calorie density and sugar levels.
4. Contains immune-boosting nutrients
Mango serves as an excellent source of nutrients that enhance immune function.
A single cup (165 grams) of mango supplies 10% of the recommended daily intake of vitamin A, which is crucial for maintaining a robust immune system.
Insufficient levels of this vitamin have been associated with an increased susceptibility to infections.
Additionally, one cup of mango provides nearly 75% of the daily requirement for vitamin C, a nutrient that aids in the production of disease-fighting white blood cells, enhances their efficacy, and bolsters the skin’s protective barriers.
Furthermore, mango is rich in other nutrients that may contribute to immune support.
- copper
- folate
- vitamin E
- several B vitamins
5. Improve digestive health
Mango is characterized by several beneficial properties that promote digestive health.
One of the key features is its abundance of digestive enzymes, particularly amylases.
These enzymes play a vital role in the breakdown of large food molecules, facilitating their absorption by the body.
Amylases are responsible for converting complex carbohydrates into simpler sugars, including glucose and maltose. The activity of these enzymes is significantly greater in ripe mangoes, which is why they tend to be sweeter than their unripe counterparts.
In addition, mangoes are rich in water and dietary fiber, which can help mitigate digestive issues such as constipation and diarrhea.
A four-week study involving adults with chronic constipation found that consuming mango daily was more effective in relieving symptoms than taking a supplement with a similar amount of soluble fiber.
This indicates that mangoes may offer additional beneficial components for digestive health, although further investigation is necessary.
6. Support eye health
Mangoes are a rich source of essential nutrients that support the health of the eyes.
Among these nutrients, lutein and zeaxanthin stand out as key antioxidants.
These compounds are primarily located in the retina, which is responsible for converting light into signals that the brain interprets as images. They especially concentrate in the macula, the central part of the retina.
In the retina, lutein and zeaxanthin act as a natural filter, absorbing excess light and providing protection against harmful blue light.
Additionally, mangoes are an excellent source of vitamin A, which is crucial for eye health.
A deficiency in vitamin A can lead to problems such as dry eyes and night blindness, and in severe cases, it may result in more serious complications, including corneal scarring.
7. Easy to add to your diet
Mango is a delightful and versatile fruit that can be easily incorporated into your diet.
Nevertheless, its tough skin and sizable pit may pose challenges when attempting to cut it.
Below is an effective technique for slicing a mango:
With the skin of the mango left on, proceed to cut long vertical slices approximately 1/4 inch (6 mm) from the center to free the flesh from the pit. Then, create a grid pattern on the flesh of each slice without cutting through the skin. Finally, scoop out the diced flesh from the skin.
There are several methods through which one can savor the delightful taste of mango.
- Incorporate it into smoothies.
- Chop it and blend it into salsa.
- Add it to a vibrant summer salad.
- Slice it and serve alongside a variety of tropical fruits.
- Chop it and mix it into a quinoa salad.
- Combine mango with Greek yogurt or oatmeal.
- Enhance burgers or seafood dishes with grilled mango.
It is important to remember that mangoes are sweeter and have a higher sugar content compared to numerous other fruits. Therefore, moderation is essential; it is advisable to restrict mango consumption to approximately 2 cups (330 grams) daily.
The bottom line
Rich in vitamins, minerals, and antioxidants, mango is associated with a variety of health benefits, including potential anticancer effects, improved immune function, and support for digestive and eye health. Additionally, its delightful flavor makes it easy to include in your diet, whether in smoothies or a range of other dishes.
