Discover the amazing nutritional data of the handle and learn how this delicious fruit can provide essential vitamins and minerals for a healthy lifestyle.

Discover the amazing nutritional data of the handle and learn how this delicious fruit can provide essential vitamins and minerals for a healthy lifestyle.

The mangoes are full of essential nutrients and are a delicious complement to a healthy diet. This tropical fruit is not only sweet and juicy, but also provides numerous health benefits. Whether they are consumed alone as if they are added to salads, smoothies or desserts, mangoes are a versatile and nutritious option.

One of the key nutrients of mango is vitamin C. This powerful antioxidant helps reinforce the immune system and favors collagen production, essential to keep skin, bones and blood vessels healthy. A single cup of sliced mango contributes approximately 60% of the recommended daily intake of vitamin C, which makes it an excellent option for people looking to reinforce their immune system.

Tip: Including mango in your diet can help you meet your daily vitamin C needs and contribute to your general health.

In addition to vitamin C, mango is also a good source of vitamin A. This essential nutrient is important to maintain a healthy vision, reinforce the immune system and favor adequate growth and development of cells. Consuming a mango cup can provide up to 25% of the recommended daily vitamin A intake, which makes it a valuable complement to a balanced diet.

  1. Improves digestion: mangoes are rich in fiber, which favors adequate digestion and helps prevent constipation.
  2. Improves brain health: the presence of vitamin B6 in mangoes favors brain function and helps maintain cognitive performance.
  3. It favors healthy skin: mango antioxidants help protect the skin from damage, reducing the signs of aging and favoring a healthy complexion.
Nutrients Quantity per 1 cup (165 g)
Calories 99
Carbohydrates 25 grams
Fiber 2. 6 grams
Vitamin C 60% of the recommended daily intake (IDR)
Vitamin A 25% of the IDR

Mango in your diet: Key facts to know

Nutritional Profile of Mango:

Mango is rich in essential nutrients, such as vitamins, minerals and antioxidants. Here are some key components found in a typical ration (165 grams) of mango:

  • Calories: The mango is relatively low in calories, with approximately 99 calories per ration.
  • Carbohydrates: A mango ration contains about 25 grams of carbohydrates, so it is a good natural energy source.
  • Fiber: Mango is a great source of dietary fiber, providing around 3 grams per portion, which can help digestion and promote a feeling of satiety.
  • Vitamins: Mango is a rich source of vitamins such as vitamin C, vitamin A, vitamin E and vitamin K.
    • Vitamin C plays a crucial role in the reinforcement of the immune system and favors collagen production, an essential protein for healthy skin.
    • Vitamin A is important to maintain a good vision and promote skin and mucous health.
    • Vitamin E acts as an antioxidant and helps protect damage cells.
    • Vitamin K is essential for blood coagulation and bone health.
  • Minerals: Mango is a good source of minerals such as potassium and magnesium, which are vital to maintain adequate body functions and support health in general.

Note: The exact nutritional content can vary according to the variety of mango and its degree of maturity.

Incorporating the mango into your diet can be a delicious way to obtain essential nutrients and enjoy various health benefits. Whether it consumes it fresh and if you add it to milkshakes or use it in salads, keep including this tropical fruit in your healthy eating plan.

Mango: A tropical fruit powerhouse

An important factor to consider about mango is its rich nutritional profile. This fruit is an excellent source of vitamin C: a single cup of sliced mango contains approximately 60% of the recommended daily intake of this essential vitamin. Vitamin C is known for its immunostimulant properties and its role in collagen synthesis, vital to keeping the skin and healthy conjunctive tissues.

Nutrients Quantity per 100 g
Calories 60
Proteins 0. 8g
Fat 0. 4g
Carbohydrates 15g
Dietary fiber 1. 6g
Vitamin C 36. 4 mg

The mango is also a good dietary fiber source, since it provides about 1. 6 grams per 100 grams. Fiber plays a crucial role in digestive health, since it favors regular intestinal movements and reduces the risk of constipation. In addition, the mango contains several antioxidants, such as bet a-carotene and polyphenols, which help protect the body against oxidative stress and inflammation.

To fully take advantage of the benefits of mango, it is best to consume it mature. Mature mangoes are not only sweeter, but also have a higher antioxidant content than immature. So go ahead, savor this tropical fruit not only for its delicious flavor, but also for its remarkable nutritional value.

A great source of essential vitamins and minerals

Vitamins: The mangoes are rich in several important vitamins, such as vitamin C, vitamin A and vitamin E. Vitamin C is a powerful antioxidant that helps reinforce the immune system, favors skin health and contributes to productioncollagen. Vitamin A is essential to maintain a healthy vision, favor bone growth and promote immune function. Vitamin E is a liposolble vitamin that acts as an antioxidant and helps protect damage cells.

Vitamins Benefits
Vitamin C It reinforces the immune system, favors skin health and contributes to collagen production.
Vitamin A It maintains a healthy vision, favors bone growth, favors immune function
Vitamin E It acts as an antioxidant, protects damage cells.

Minerals: Manges are also a great source of essential minerals such as potassium, magnesium and copper. Potassium plays a vital role in maintaining adequate cardiac function and in blood pressure regulation. Magnesium intervenes in numerous biochemical reactions of the organism and favors bone health, while copper contributes to the production of red blood cells and the absorption of iron.

Mangos are an excellent complement to a balanced diet due to its high nutritional value. They provide a rich combination of essential vitamins and minerals for various body functions. Incorporating mangoes into your daily diet can help you maintain a healthy immune system, favor good vision and improve general wel l-being.

High in Fiber: Keeping Your Digestive System Healthy

A good way to increase fiber intake is to include fibe r-rich foods such as handle. The mangoes are not only delicious, but also contain a significant amount of dietary fiber. Incorporating mangoes to your meals or snacks can provide you with several health benefits.

  • Improve digestion: Including mangoes in your diet can help improve your digestive health due to its high fiber content. The fiber adds volume to the feces, helping a correct digestion and preventing constipation.
  • Weight control: mangoes are relatively low in calories and rich in fiber, which makes them a satiating snack. Fibe r-rich food consumption such as handle can help control appetite, reduce excess food and help control weight.
Fiber content of 100 g of mango
2. 6g

“Including mangoes in your diet can be a delicious way to increase your fiber intake and keep your digestive system healthy.”

Although mango offers several nutritional benefits, it is important to note that obtaining fiber from various sources is essential for optimal digestive health. Incorporate other high-fiber foods into your diet, such as whole grains, legumes, fruits and vegetables, to ensure you meet your daily fiber needs. Remember to stay hydrated and gradually increase your fiber intake to allow your body to adapt and minimize any gastrointestinal discomfort. Enjoy the delicious taste of mangoes while reaping the benefits they offer for a healthy digestive system.

Mango and the Immune System: Boosting Your Body’s Defense

1. Rich in vitamin C: One of the key nutrients found in mangoes that can boost the immune system is vitamin C. This essential vitamin helps stimulate the production of white blood cells, which are the body’s main defense againstinfections. Eating mangoes regularly can help you meet your daily vitamin C needs and maintain a strong immune system.

  • 2. Source of Antioxidants: Mangoes are loaded with antioxidants, including compounds like quercetin, astragalin, and gallotannins. These antioxidants help fight oxidative stress in the body, which can weaken the immune system. By including mangoes in your diet, you can increase your antioxidant intake and support your immune system’s ability to fight harmful free radicals.
  1. 3. Immune-boosting nutrients: In addition to vitamin C, mangoes contain a number of other essential nutrients that help optimize immune function. These include vitamin A, vitamin E and several B vitamins. Vitamin A promotes the production of lymphocytes, a type of white blood cell that plays a key role in the immune response. Vitamin E is known for its antioxidant properties, while B vitamins support the production and function of immune cells.

“Adding mango to your diet can be a delicious way to keep your immune system healthy. Rich in essential vitamins, antioxidants and immune-boosting nutrients, mangoes can contribute to a strong and effective defense against infections and diseases.”

Vitamin content in 100 g of mango Amount
Vitamin C 36. 4 mg
Vitamin A 1262 UI
Vitamin E 1. 81mg
Vitamin B6 0. 138mg
Vitamin K 0. 7μg

Weight Management: How Mango Can Aid in Your Goals

Mangos are incredibly nutritious: one cup (165 grams) of diced mango provides abundant vitamins and minerals crucial for overall health and weight management. Mangos are a rich source of vitamin C, vitamin A, vitamin E and B vitamins, all of which play an important role in metabolism and energy production. Additionally, mangoes are packed with dietary fiber, which promotes feelings of satiety and aids digestion, ultimately contributing to better weight management.

  • Low in calories: Despite its sweet and exquisite flavor, mango is surprisingly low in calories. One cup of diced fresh mango only contains about 100 calories, making it a guilt-free food for your weight management diet. By incorporating mango into your meals or using it as a snack, you can satisfy your cravings without worrying about exceeding your daily calorie intake.
  • High water content: Staying hydrated is essential for maintaining a healthy weight and supporting proper bodily functions. Mangoes, with their high water content, can help with hydration, keeping you cool and satisfied. Additionally, consuming fruits with high water content can help you stay satiated for longer periods, avoiding overeating and unnecessary snacking.
  • Rich in antioxidants: Mangoes are known for their high content of antioxidants, such as zeaxanthin and beta-carotene. These compounds help fight inflammation and oxidative stress, which are linked to weight gain and chronic diseases. Including mangoes in your diet can contribute to your overall health and weight management.

Mangos are an excellent addition to a weight management diet, offering a wide range of essential nutrients, low calories, and hydration support. With their delicious flavor and versatility, mangoes can be enjoyed in salads, smoothies, or as a refreshing snack. Incorporate this tropical fruit into your meal plans and take advantage of its numerous health benefits to help you achieve your weight management goals.

Nutrients Quantity per 165 g
Calories 100
Vitamin C 60% of the daily value (DV)
Vitamin A 25% of DV
Dietary fiber 3g
Contained in water Approximately 85

Antioxidant properties: Fighting against harmful free radicals

What are the free radicals?

Free radicals are unstable molecules that have unpaired electrons, making them very reactive. These molecules can be generated from various sources, such as exposure to environmental factors such as pollution, radiation, and even certain medications. When free radicals outnumber our body’s antioxidants, a situation called oxidative stress can occur, which has been linked to various chronic diseases.

The role of antioxidants:

Antioxidants are compounds capable of neutralizing free radicals before they cause damage. They achieve this by donating an electron to unstable free radicals, stabilizing them and preventing them from causing damage to our cells. Mango is known to be rich in antioxidants such as vitamin C, vitamin E and beta-carotene, which are important in eliminating free radicals and reducing oxidative stress.

Antioxidant content of mango:

Antioxidant Mango content
Vitamin C 62 mg per 100 grams
Vitamin E 1. 8 mg per 100 grams
Beta carotene 445 µg per 100 grams

Including mangoes in your diet can provide you with a powerful arsenal of antioxidants that can help protect your body against harmful free radicals. Whether alone, added to smoothies or incorporated into various dishes, this tropical fruit not only satisfies your taste buds, but also contributes to your overall health and well-being.

Mango and Skin Health: Promoting a Vibrant Complexion

Mangos are not only delicious and refreshing, but they are also packed with essential vitamins and minerals that can help improve the appearance of your skin. Rich in vitamin C, an antioxidant known for its role in collagen production, mango can help maintain skin firmness and elasticity. Additionally, this tropical fruit is a good source of vitamin A, which can contribute to a healthy complexion by promoting skin cell renewal and reducing the appearance of fine lines and wrinkles.

The Nutritional Profile of Mango

Before we delve into the specific benefits of mango for skin, let’s take a look at its impressive nutritional profile:

Nutrients Quantity per 100 g
Calories 60
Fat 0. 4g
Carbohydrates 15g
Fiber 1. 6g
Vitamin C 36. 4 mg
Vitamin A 38µg
Vitamin E 0. 9mg

Note: The values mentioned are approximate and may vary depending on the variety and maturity of the mango.

Thanks to its low calorie and fat content, mango can be a guilt-free ingredient in your diet. The fiber it contains also helps maintain smooth digestion, which can indirectly benefit your skin by preventing common digestive problems that can affect your complexion.

Mango Recipes: Delicious and Healthy Ways to Enjoy This Fruit

A delicious way to enjoy the benefits of the mango is to prepare a Macedonia refreshing. Start by cutting ripe mangoes in pieces the size of a bite and combine them with other fruits such as strawberries, blueberries and oranges. This colorful mixture of fruits not only has an attractive appearance, but also provides a wide variety of vitamins and minerals. To enhance the taste, you can spray the salad with a splash of fresh lime juice and sprinkle some chopped mint leaves. This tasty and nutritious Macedonia is perfect to take as a snack or as a light and healthy dessert.

Healthy Mango Smoothie Recipe

  • 1 mature, peeled and bone mango
  • 1 cup of natural Greek yogurt
  • 1/2 cup of almond milk
  • 1 tablespoon of honey
  • 1/2 teaspoon vanilla extract
  • A handful of ice cubes

Beat all the ingredients until you get a soft and creamy mixture. Feel free to adjust the consistency by adding more almond milk or ice cubes. This mango milkshake is a delicious and healthy way to start the day or enjoy as a refreshing drink on a hot summer afternoon.

In addition to Macedonias and Shakes, the mango can be incorporated into salty dishes. A popular recipe is mango sauce, which perfectly combines with grilled fish or chicken. To prepare this acid and spicy sauce, gross ripe mangoes, red peppers and red onions. Add jalapeños cut into dice, lime juice and a pinch of coriander to give more flavor. This mango sauce is not only delicious, but also provides a generous amount of vitamins A and C.

Fruit salad with mango Healthy Mango Slaughter Mango Sauce
Colorful and nutritious Refreshing and creamy Acid and spicy
Perfect as snack or dessert Ideal for breakfast or as a refreshing drink Excellent accompaniment for grilled dishes

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

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