Unveiling the Nutritional Value of Mango

Key Nutrients

The nutritional value of mango is derived from its rich content of vitamins, minerals, and antioxidants, such as —

1. Vitamin C:

One cup (165 grams) of fresh mango contains nearly 67% of the daily recommended intake of vitamin C. Vitamin C is an antioxidant that supports immune function, helps in collagen production for skin health, and enhances iron absorption.

2. Vitamin A:

Mangoes are a good source of Vitamin A, mainly in the form of beta-carotene. This nutrient helps maintain good vision and is essential for immune function and skin health. It helps maintain the integrity of skin and mucous memranes.

3. Fibre:

Mangoes are a good source of dietary fiber, both soluble and insoluble fibre, which aids digestion, manages blood sugar levels, and promotes a healthy gut. A serving provides roughly 7% of your daily fibre needs.

4. Antioxidants:

Mangoes are good source of antioxidants such as polyphenols, mangiferin, quercetin, and gallic acid, which have anti-inflammatory properties. They also help combat oxidative stress and may reduce the risk of chronic diseases.

5. Folate:

This crucial B vitamin plays a vital role in cell division and DNA synthesis. Mangoes contribute 18% of the daily recommended folate intake.

6. Other Vitamins and Minerals:

Mangoes are also rich in vitamin E, vitamin K, potassium, magnesium, calcium, and iron.

Mango Consumption Tips

With the impressive nutritional value of mango, incorporating it into your diet is a smart choice. Here are some tips that can help you:

1. Always choose ripe mangoes that are rich in nutrients and have a pleasant aroma.

2. Add them to smoothies, shakes, fruit salads, or as a topping for oatmeal recipes.

3. While mangoes are incredibly nutritious, they also contain natural sugars. So ensure that you enjoy them in reasonable portions as part of a balanced diet.