“The king of the fruits," mango fruit is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and heath promoting qualities making it a common ingredient in new functional foods often labeled “super fruits."
Mango is one of the delicious seasonal fruits grow in the tropics. The tree is believed to be originating in the sub-Himalayan plains of Indian subcontinent. Botanically, this exotic fruit belongs within the family of Anacardiaceae, a family that also includes numerous species of tropical-fruiting trees in the flowering plants such as cashew, pistachio,...etc.
Mango is a tropical seasonal fruit, which saw its origin in the sub-Himalayan plains of India. There are different types and varieties of mango available in the market today. There are extremely juicy variants of mangoes available. Some mangoes have a small seed while some retain a big one. It is better to opt for those which are more fleshy, sweet and juicy to avail of maximum flavor. Alfonso is one of the breeds of mangoes, which is immensely popular, amongst people of all countries. Mango is considered to be the king of fruits. It is widely popular in different corners of the world. Its unique flavor manages to turn on, even a non-fruit consumer. It also serves as a perfect beverage if blended with milk and sugar. The prepared beverage is also often termed as a mango smoothie or a mango-shake. It has a unique color and fragrance, which always manages to capture the attention of fruit lovers. Mango stands tall amongst the list of new functional foods known as ‘super fruits’. Along with providing a delicious and delectable taste, numerous health benefits are also offered by the king of fruits. Numerous mango nutrition facts are there, which should be first understood, before digging in to devour the delightful fruit.
Mango is considered to be one of the most nutritious food items. Numerous health benefits are offered by mangoes. Let us vide at some of the important mango nutrition facts which are there. Mangoes are rich in pre-biotic dietary fiber. They are also rich in vitamins and minerals which are essential in strengthening body parts. They are also helpful in maintaining a healthy body. Poly-phenolic flavonoid antioxidant compounds are present in mangoes which help in expelling harmful toxins from the body. Such compounds also help in fighting various diseases. The antioxidant compounds present in mango offer excellent protection against breast and colon cancers.
Other mango nutrition facts boast of a mango’s high vitamin quotient. Mangoes are an excellent source of Vitamin-A. Deficiency of Vitamin-A might cause night blindness. It is very important to increase the intake of mangoes in one’s diet to get rid of eye related problems. Mangoes are also rich in potassium which helps in controlling the heart rate and blood pressure. Another fact that could be placed in the list of mango nutrition facts is that, a mango poses as an excellent source of beta-carotene and alpha-carotene and beta-cryptoxanthin, all of which retain antioxidant properties and are considered essential for vision. Such compounds are also necessary for the maintenance of healthy mucus membranes and skin. Vitamin-C and E are also available, which are necessary for creating resistance against infectious agents and harmful radicals. Mangoes are also ingested in their raw form in many countries. The raw form of a mango offers a unique sour taste, which is turned delicious by the addition of condiments and spices, in various places. Ingesting beverages made of raw mangoes, helps a person to avoid getting hit with sun strokes.
Health benefits of Mangoes
- Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.
- According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers.
- Mango fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of fresh fruit provides 765 mg or 25% of recommended daily levels of vitamin A. Together; these compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes is known to protect the body from lung and oral cavity cancers.
- Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
- It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Vitamin B-6 or pyridoxine is required for GABA hormone production within the brain. It also controls homocystiene levels within the blood, which may otherwise be harmful to blood vessels resulting in CAD and stroke.
- Further, it composes moderate amounts of copper. Copper is a co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Copper is also required for the production of red blood cells.
- Additionally, mango peel is also rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.
Did You Know?
One cup of mangos is just 100 calories, so it’s a sweet treat that won’t weigh you down.
Each serving of mango is fat free, sodium free and cholesterol free.
Mangos contain over 20 different vitamins and minerals.
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