Mango: Properties, nutritional value & ways of consumption

Mango (Mangifera indica) is juicy with a rich taste and is one of the most delicious and beloved tropical fruits. In fact, in many areas it is called the “king of fruits“, as it is not only tasty but also extremely nutritious!

There are hundreds of types of mango, with each type having a unique taste, shape, size and color. This fruit is native to India and Southeast Asia and has been cultivated for over 4,000 years.

It contains a number of nutrients that support the maintenance of the body’s health, while also helping to prevent pathological conditions. In particular, studies have shown that regular consumption is associated with enhanced immune system health, improved digestive health & vision, healthy hair & skin and increased antioxidant protection.

Nutritional value of mango

Mango is low in calories, while it is extremely rich in nutrients such as vitamin C, copper and vitamins B6, A and E. Indicatively, a cup of mango (165 g) provides almost 70% of the Recommended Daily Intake for vitamin C.

Vitamins C, B6 and copper help maintain the normal functioning of the immune system and vitamins A, C & E protect cells from oxidative stress.

One cup (165 g) of mango slices provides:

• 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
  

Ways of Consumption

It is extremely easy to add mango to your daily diet, either as an ingredient in smoothies or in various dishes.

You can cut it into long vertical slices – about 6 mm – away from the middle, to separate the flesh from the stone. Next, carve the flesh into a grid pattern and remove it from the skin.

Once you have cleaned it, you can consume it either as it is or in one of the following ways, upgrading your common food choices:

• Add it to smoothies
• Dice it and add it to sauces
• Serve it in combination with other tropical fruits
• Add it to fresh salads (eg quinoa salad)

It is worth mentioning that due to the increased sugar content of mango – compared to most fruits – it is suggested that the daily consumption does not exceed two cups (330 g).

Properties of mango

1. Rich in antioxidants

Mango is rich in polyphenols – plant compounds with antioxidant activity. Among the various types of polyphenols it contains, which are more than 12, mangiferin has gained the most interest. Mangiferin is called by many a “super-antioxidant”, due to its very strong antioxidant action.

Antioxidants protect cells from free radical damage, which can lead to cell-damaging effects. Studies have linked free radical damage to the signs of premature aging and a number of chronic conditions.

2. Boosts the immune system

Mango is a good source of nutrients that support the functioning of the immune system.

One cup provides 10% of the recommended daily intake (RDI) of vitamin A and almost 3/4 of the RDI of vitamin C. Mango also contains folic acid and vitamin B6 which also contribute to the functioning of the immune system.

3. Health of the cardiovascular system

Mango contains nutrients such as magnesium, potassium and the antioxidant mangiferin, which all support healthy heart function.

Magnesium and potassium help maintain a healthy pulse and promote lower blood pressure levels.

Mangiferin, according to animal studies, appears to protect heart cells from inflammation and oxidative stress and may improve lipid profile.

4. Health of the digestive system

Mango is considered an excellent food to support the health of the digestive system, as it contains digestive enzymes, water, fiber and other beneficial compounds.

The digestive enzymes it contains are called amylases and break down complex carbohydrates into simple sugars. Also, since mango contains plenty of water and fiber, it can help relieve digestive problems such as constipation and diarrhea.

5. Eye health – Vision

Mango contains nutrients such as lutein, zeaxanthin and vitamin A, which help support healthy eyes.

Inside the retina, the antioxidants lutein & zeaxanthin act as natural sunscreens, absorbing excess light. In addition, they seem to protect the eyes from harmful blue light.

Mangos are also a good source of vitamin A, which supports eye health. Vitamin A deficiency has been linked to eye dryness and night blindness.

6. Hair & skin health

Mango is rich in vitamin C, which promotes healthy hair & skin. It is essential for collagen production, which gives structure to the skin & hair and fights relaxation and wrinkles.

Furthermore, mango contains vitamin A which contributes to hair growth and sebum production. In addition to vitamins A and C, mango is rich in antioxidant polyphenols, which help protect hair follicles from damage caused by oxidative stress.

We therefore recommend that you make mango – rich in vitamins, minerals & antioxidants – part of your daily diet to enhance the health of your body, but also to give a tropical feel to your dishes and / or smoothies!

At Vita4you.gr you will find supplements with African mango for weight loss!

Source 

Mango: Nutrition, Health Benefits and How to Eat It