Nutrition with MANGO

 Nutrition with MANGO

Mango: Nutrition, Health Benefits and How to Eat It

Nutrition

Antioxidants

Immunity

Heart Health

Digestion

Eye Health

Hair and Skin

Cancers

Uses

Bottom Line

In some parts of the world, mango (Mangifera indica) is called the “king of fruits.”

It’s a drupe, or stone fruit, which means that it has a large seed in the middle.

Mango is native to India and Southeast Asia and has been cultivated for over 4,000 years. There are hundreds of types of mango, each with a unique taste, shape, size and color (1).

This fruit is not only delicious but also boasts an impressive nutritional profile.

In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.

Here’s an overview of mango, its nutrition, benefits and some tips on how to enjoy it.


Packed With Nutrients

Mango is low in calories but full of nutrients.

One cup (165 grams) of sliced mango provides (2):

Calories: 99

Protein: 1.4 grams

Carbs: 24.7 grams

Fat: 0.6 grams

Dietary fiber: 2.6 grams

Vitamin C: 67% of the Reference Daily Intake (RDI)

Copper: 20% of the RDI

Folate: 18% of the RDI

Vitamin B6: 11.6% of the RDI

Vitamin A: 10% of the RDI

Vitamin E: 9.7% of the RDI

Vitamin B5: 6.5% of the RDI

Vitamin K: 6% of the RDI

Niacin: 7% of the RDI

Potassium: 6% of the RDI

Riboflavin: 5% of the RDI

Manganese: 4.5% of the RDI

Thiamine: 4% of the RDI

Magnesium: 4% of the RDI

It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron.

One cup (165 grams) of mango provides nearly 70% of the RDI for vitamin C — a water-soluble vitamin that aids your immune system, helps your body absorb iron and promotes growth and repair (3, 4).

SUMMARY

Mango is low in calories yet high in nutrients — particularly vitamin C, which aids immunity, iron absorption and growth and repair.