Highlights
- One cup of mango has about 25 percent of the daily recommended value of vitamin A.
- Mango may help with weight control by suppressing fat cells and fat-related genes.
- The micronutrients in mango may fight cancer.
Mangoes
are a tropical fruit from the drupe family. This means they have a single large
seed or stone in the middle. Sometimes called the “king of fruits,” mangoes are
one of the most widely consumed fruits in the world.
Mangoes
originated in India around 5,000 years ago. Their sweet, golden flesh is now
beloved around the world. Some of the most common varieties of mangoes eaten
today are cultivated in Mexico, Peru, and Ecuador.
Mangoes
are not only delicious, but also nutritious. As with most foods, however,
moderation is key. Sweet fruits like mangoes can have a lot of sugar. But fruit
sugar is different from processed sugar because it’s balanced out by fiber and
a host of nutrients for the body.
Sweet
fruits like mangoes are also a great alternative to junk food and other
unhealthy snacks. If you’re craving something sugary, grab some mango instead.
Once you start phasing out the junk, you won’t crave it as much. Whole foods
are more satisfying, plus they offer many health benefits.
Mango nutrition facts
Each cup
of sliced mango (165 grams) contains approximately:
107
calories
3 grams
of fiber
24 grams
of sugar
1 gram of
protein
25
percent daily value of vitamin A
76
percent daily value of vitamin C
257 mg of
potassium
0.2 mg of
vitamin B-6
Health benefits of mangoes
Here’s a
breakdown of the many health benefits of mango, from providing essential
vitamins to improving digestion.
Vitamin
A
Mango is
rich in vitamin A. As noted above, 1 cup of mango has about 25 percent of the
daily recommended value of vitamin A. This vitamin has many important functions
in the body, especially for the eyes and skin. It also boosts the health of your
bones, as well as the reproductive and immune systems.
Vitamin
C
Mango is
one of the highest food sources of vitamin C. This vitamin is essential for
your immune system.
It also
plays a role in muscle, tendon, and bone growth. Eating mango improves plant
iron absorption due to its vitamin C content. One cup of mango has 46
milligrams of vitamin C, or about 76 percent of what you should get in a day.
Weight
control
Mango
demonstrates some exciting potential when it comes to healthy weight control.
Recent research suggests that mango and its phytochemicals may actually
suppress fat cells and fat-related genes.
Another
study showed that mango peel inhibits the formation of fatty tissues in a way
similar to the antioxidant resveratrol.
Anticancer
The micronutrients
in mango may fight cancer, and research on breast cancer in particular is
promising. In one animal study, mango decreased tumor size and suppressed
cancer growth factors.
In
another study, mango stopped the advancement of an early-stage breast cancer
called ductal carcinoma.
Improved
digestion
Mango
consumption has shown impressive results in people with chronic constipation.
In research published in The Official Journal of the Federation of American
Societies for Experimental Biology, a group of people who ate mango every day
had more improvement in their constipation symptoms than those who ate an
equivalent amount of fiber.
The mango
group also adhered to their treatment plan more easily and showed increases in
healthy fatty acids and other measures of digestive wellness, like gastric
secretions that aid in digestion of food.
These
positive effects may be due to mango’s high water and fiber content, in
addition to its healthy antioxidants.
How to
eat mangoes
Fresh
mango is delicious and flavorful when eaten plain. Just peel and slice it up —
or simply take bites!
There are
a number of other ways to eat it, too. Here are a few ideas to get you started:
Mangoes
are ripe when they are slightly soft to the touch and have a fruity aroma. Look
for ripe or soon-to-be ripe mangoes at your local store or market. Stick to
fresh, frozen, or no sugar added dried mango.
Moderation
is key
Try to keep
your mango portions reasonable (typically no more than 1 cup fresh or 1/2 cup
dried).
Mango is
one of the sweetest fruits and lower in fiber than other fruits, so a good rule
of thumb is not to exceed two servings a day. The United States Department of
Agriculture recommends that adults eat 1 1/2 to 2 cups of fruit per day. For
the rest of your daily fruit intake, consider higher fiber, lower sugar options
like citrus, apples, or berries that provide a range of nutrients and benefits.
If you
have diabetes or another health condition that makes you sensitive to fruit or
sugar, talk to your doctor about what is right for you.
Erin
Moore
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