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Mango Nutrition Facts

Batul Nafisa Baxamusa Apr 28, 2019
Do you want to know more about the mango nutrition facts and understand how will these delicious tropical fruits benefit your health? The given information will cover some mango nutritional information, that will help you enjoy eating the delicious mangoes even more.
As summer arrives, we await anxiously to see the first box of mangoes to be brought home. Each mango is savored and eaten raw. There are many mango recipes that involves the use of different varieties of mango.
The green mango is used for pickles, the Alphonso, the king of fruits is eaten raw, there are some varieties of mango that are used to make juices, etc. The Indians are so possessive about their favorite fruit, that they hold long discussions and arguments as to which is the best variety and the best way to use it in which recipe!
There are many mango nutrition facts that prove these tasty tropical fruits are very beneficial for one's health. Let us have a look at these nutritional facts of mango.

History of Mango

Mangifera indica, that means 'mango bearing plant from India' is an old fruit variety that dates back to around 4000 BC. The wild mango is said to be originated in the foothills of Himalayas in India & Burma. The mango was cultivated as early as 2000 BC.
Gradually, the wild mango developed into an exotic, richly flavored succulent fruit that is enjoyed even today. It is highly fibrous texture is great for those who want to gain weight. Mangoes were introduced in Santa Barbara, California in 1880, whereas, it had been cultivated in India, even over 2000 BC.

Nutritional Information on Mangoes

Mangoes are high in fiber, so good for the heart. The high fiber content is also helps easing constipation. They have high pectin and vitamin C content that reduces the blood cholesterol levels and serves as an immune booster.
This fruit is rich in anti-oxidants, vitamins, minerals and contain an enzyme that has stomach soothing properties. These enzymes act as a digestive aid and digestive proteins.

Nutritional Value of Mangoes

The mango nutritional value shows that it is an excellent source of copper and potassium (156 mg). Mangoes also contain traces of magnesium, manganese, selenium, calcium, iron and phosphorus.
It contains no cholesterol or saturated fats. They have only about 0.6 g of total fat content. 100 gram fresh mango contains around 17 g carbohydrates, 0.5 g proteins and about 70 Kcal energy.
Mangoes are rich in vitamins like vitamin C and vitamin A. The vitamin C levels in a raw mango are higher than that found in a ripe mango. Mangoes also contain traces of vitamin E, vitamin B and Vitamin K. There are about 75 calories in a mango (100 g of mango).
Starch is present in a raw mango converted into sugar as the mango ripens. These sugars when consumed with milk (rich in proteins), that is, mango milkshake, are great for those who need to gain weight. Mangoes are rich in beta-carotene (445 µg) and alpha-carotene (17 µg).

Mango Nutritional List

One whole peeled mango contains about 1.06 g proteins, 3.7 g of dietary fiber and 135 calories.
Nutrients and their Amount in Mango:
  • Vitamin A - 1584 IU
  • Vitamin B1 - 0.12 mg
  • Vitamin B2 - 0.118 mg
  • Niacin - 1.209 mg
  • Folate - 29 mcg
  • Pantothenic Acid - 0.331 mg
  • Vitamin B6 - 0.227 mg
  • Vitamin C - 57.3 mg
  • Vitamin E - 2.32 mg
  • Vitamin K - 8.7 mcg
  • Potassium - 323 mg
  • Phosphorus - 23 mg
  • Magnesium - 19 mg
  • Calcium - 21 mg
  • Sodium - 4 mg
  • Iron - 0.27 mg
  • Selenium - 1.2 mcg
  • Manganese - 0.056 mg
  • Copper - 0.228 mg
  • Zinc - 0.08 mg

Nutritional Facts of Mangoes

There are many nutrition facts that will help you understand the various health benefits of this fruit. Let us see the various facts one by one:
  • As you know, mangoes are not only useful for gaining weight, but they also contain gallic acid, the best natural disinfectant for the body. It binds to the bowels and clears them out.
  • Mangoes are natural blood cleaners that reduce excess body heat and reduce body odors.
  • The high vitamin content helps provide a tired body with strength and stamina.
  • The fruit is said to help improve appetite and make the immune system stronger to fight diseases. Vitamin C and vitamin E present in mangoes help the body get rid of harmful, free radicals and help the build resistance against disease-causing agents.
  • Copper in mangoes is an important micronutrient for the body as it functions as co-factor for many enzymes. It is also used in formation of healthy red blood cells.
  • Mangoes will help give a natural glow and reduce blemishes on your face. You should drink mango with milk and honey regularly for a healthy looking glowing skin.
  • Mangoes are concentration boosters and the high phenol content makes them an anti-cancer fighting agents.
  • Mango is good for eye disorders, hair loss, heat stroke, prickly health, diabetes, bacterial infections, sinusitis, piles, indigestion, diarrhea, dysentery, scurvy, menstrual disorders, leucorrhea, vaginitis, morning sickness and spleen enlargement.
  • The high content makes it great for people with anemia and pregnant women.
  • Mangoes contain beta carotene, vitamin E and selenium and provide protection against heart diseases.
  • This fruit also helps alleviate asthma symptoms, as it has anti-inflammatory properties.
  • Vitamin A, beta-carotene, alpha-carotene as well as beta-cryptoxanthin present in mangoes have antioxidant properties. This helps in keep the mucus membranes and skin healthy as well protect the body from oral and lung cancers.
These were some mango nutrition facts. You will also be interested to know that the mango tree is a symbol of love in India. During wedding ceremonies, mango leaves are presented, as it is a ritual that guarantees the couple will bear many children.
There are many health benefits of mango. So this summer, when you see a tempting mango, do not hesitate, take a bite and enjoy this luscious fruit and reap its health benefits.