Mangoes are tropical fruits with a unique appearance. They are usually round, spherical, or kidney-shaped and vary from small to large. The outer skin of a mango is smooth, green, yellow, red or a combination of these colours. Inside, the mango flesh is juicy and tender, ranging in colour from golden yellow to bright orange, depending on the variety.
The mango flavour is often described as a harmonious blend of sweetness and tropical undertones. Each variety of mango has a unique flavour but generally shares a sweet, tropical taste that delights the palate.
Nutrition in Mango
Mango is one of the most nutritious fruits. It contains a unique and wide range of macro and micronutrients. Every one-cup serving (165 gm) of fresh mango provides 99 calories. The complete profile of nutrition in mango is as follows:
| Nutrient | Nutrition Per 165 gm Serving |
| Protein | 1.4 gm |
| Carbohydrates | 24.7 gm |
| Fibre | 2.6 gm |
| Vitamin C | 67% of DV |
| Folate | 18% of DV |
| Vitamin B6 | 12% of DV |
| Vitamin A | 10% of DV |
| Vitamin E | 10% of DV |
| Vitamin K | 6% of DV |
| Niacin | 7% of DV |
| Riboflavin | 5% of DV |
| Magnesium | 4% of DV |
Benefits of Nutrition in Mango
Below, we have discussed key nutrients of mango and their benefits:
1. Macronutrients
Mangoes contain macronutrients that the body needs for both structural and energy needs. These macronutrients in mangoes support gastrointestinal health, boost satiety, manage weight, and provide a nutrient-dense energy source.
2. Vitamin A
Mangoes are an essential fruit to include in your diet because they contain vitamin A. This vitamin supports general eye health, helping prevent age-related macular degeneration and aiding in improving vision.
3. Vitamin C
Mangoes provide vitamin C, which is good for your immune system and general health. It increases the quantity and quality of white blood cells. It also strengthens immunity and wards off illnesses.
4. Vitamin E
Mangoes, which are high in vitamin E, are a wholesome snack. It lowers the risk of chronic illnesses, protects cells from free radical damage, and promotes general health since it is a potent antioxidant.
5. Vitamin K
Mangoes contain vitamin K, which is required for a variety of bodily processes, such as blood clotting and bone health. Activating proteins involved in the clotting process is critical in preventing excessive bleeding.
6. Magnesium
Magnesium, found in mangoes, helps maintain a healthy immune system, controls blood sugar, and encourages a normal heartbeat. Because it is necessary for bone mineralisation, it also helps maintain strong bones. Magnesium also calms the neurological system, lowering tension, and fostering relaxation.
7. B Vitamins
Mangoes also contain B vitamins such as pyridoxine (B6), folate (B9), niacin (B3), thiamine (B1), and riboflavin (B2). These nutrients help in neurological function, energy metabolism, and red blood cell formation.
8. Dietary Fibre
Consuming a lot of mangoes can help improve digestive health because they are high in dietary fibre. Bowel movements improve and constipation is reduced when fibre is added to the diet. Supporting the growth of beneficial bacteria also aids in maintaining a healthy gut microbiome. Dietary fibre also helps regulate blood sugar levels, satiety, and weight management.
9. Water
About 83% of a mango’s composition is made up of water. In other words, approximately 83 gm of water make up every 100 gm of mango. In addition to adding to mangoes’ juiciness, their high water content hydrates the body and aids in maintaining fluid balance.
Recommended Daily Mango Intake
Mangoes should be consumed in moderation as part of a balanced diet in order to reap the full nutritional benefits. Generally speaking, you should have approximately 1 cup (165 gm) of chopped mango daily.
Conclusion
Mango is a healthy and nutritious fruit. It can strengthen your immune system, promote heart health, and improve digestion and bone density. Adding it to a balanced diet can help you feel better overall.
