From Vitamin C to protein: 5 nutrients found in Mangoes

Mangoes, also known as the King of Fruits, are full of nutrition. This tropical delight of summer months is known for its bright hues, juicy sweetness, and rich aroma. Beyond the hues and aroma, mangoes are also packed with essential nutrients like vitamin C, vitamin A, potassium, and fiber, making them both delicious and nutritious. From boosting immunity to promoting healthy skin, they contribute a lot to helping maintain the summer body. Take a look at the five nutrients found in mangoes and how they nurture your body.

Mangos are said to be rich in vitamin C, which supports immune function, promotes collagen production for healthy skin, and helps the body absorb iron. According to the American Heart Association, they are packed with more than 20 vitamins and minerals. A cup of sliced mango is about 165 calories, and provides nearly 70% of the recommended daily intake of vitamin C, which improves iron absorption, helps defend cells from damage and aids the immune system, the study states.

It is also said that mangoes contain high amounts of vitamin A. They are rich in beta-carotene, which is important for eye health, skin regeneration, and immune defense. This nutrient also plays a crucial role in maintaining the health of mucous membranes. One cup (165 g) of mango provides about 10% to 35% of the daily vitamin A requirement, depending on the source and variety, states a study by the National Mango Board. Another study has proven that fresh and dried mangoes can supply 50% or more of the daily required retinol equivalents (RE) for children and women.

Mangoes also provide a good amount of dietary fiber, which aids digestion, supports gut health and helps regulate blood sugar levels. It is proven that fiber promotes a feeling of fullness, which further aids in weight management. According to the National Mango Board, one cup of mango provides about 2 to 3 grams of dietary fiber, covering roughly 7-12% of the daily fiber requirement. A ¾ cup serving contains around 2 grams of fiber, making mango a tasty way to increase fiber intake. It contains both soluble and insoluble fiber that forms a gel-like layer in the digestive tract, which can help bind fat and cholesterol, improve gut health, regulate bowel movements, and slow sugar absorption, aiding in blood sugar control and weight management.

Mangoes also contain potassium, which helps maintain healthy blood pressure, supports heart health, and ensures proper muscle and nerve function. It is suggested to add mangoes in daily diet during summer months to help balance electrolyte levels. It is proven that they are rich in potassium, and one mango provides around 277 mg of potassium, which helps relax blood vessels, maintain healthy blood flow, and support cardiovascular health.

Mangoes are said to have a relatively low amount of protein compared to other foods. When combined with other protein-rich foods, they contribute to your overall daily protein intake.

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