5 Health Benefits Of Fresh Mango Fruit
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Many people around the world love mango, not only because it’s delicious but also because it is highly nutritious.
One cup (165 grams) of fresh mango provides:
- Calories: 99
- Protein: 1.4 grams
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Fiber: 2.6 grams
- Sugar: 22.5 grams
- Vitamin C: 67% of the Daily Value (DV)
- Copper: 20% of the DV
- Folate: 18% of the DV
- Vitamin B6: 12% of the DV
- Vitamin A: 10% of the DV
- Vitamin E: 10% of the DV
- Vitamin K: 6% of the DV
- Niacin: 7% of the DV
- Potassium: 6% of the DV
- Riboflavin: 5% of the DV
- Magnesium: 4% of the DV
- Thiamine: 4% of the DV
One of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body absorb iron, and promotes cell growth and repair.
Mango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy fetal growth and development.
Mango is low in calories yet high in nutrients — particularly vitamin C, which aids immunity, iron absorption, and cell growth and repair.
Another benefit of mango is that it’s low in calories.
One cup (165 grams) of fresh mango contains fewer than 100 calories and has a very low, meaning that it has few calories for the volume of food it provides.
In fact, most fresh fruits and vegetables tend to have a low calorie density. One study found that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal.
Still, keep in mind this may not be the case for dried mango. Just 1 cup (160 grams)of dried mango contains 510 calories, 106 grams of sugar, and a higher calorie density.
Though dried mango is still rich in nutrients like vitamins, minerals, and antioxidants, it may be best to consume it in moderation due to its high calorie density and sugar content.
A 1-cup (165-gram) serving of mango contains fewer than 100 calories. Its low calorie density makes it a great choice if you’re looking to reduce your calorie intake while still feeling full and satisfied.
Fresh mango is relatively high in natural sugar compared with other fresh fruits, containing over 22 grams per cup (165 grams).
You might think this could be worrisome for people living with metabolic conditions like diabetes, or for those who are trying to limit their sugar intake.
However, no evidence suggests that eating fresh mango leads to diabetes or is unhealthy for people with this condition.
In fact, many studies have even linked a higher intake of fresh fruit with a lower risk of diabetes overall.
Not much research has examined the specific relationship between fresh mango and diabetes.
However, one study did find that people who added 10 grams of freeze-dried mango to their diet every day for 12 weeks experienced significant improvements in blood sugar levels.
Another recent study concluded that consuming fruits and vegetables high in vitamin C and carotenoids could help prevent the onset of diabetes. Mango is high in both these nutrients, so it may provide similar benefits, though more research is needed.
Still, because mango is high in natural sugars, it has the potential to cause a spike in your blood sugar levels if you eat too much at one time.
Thus, it may still be best to consume mango in moderation, meaning a typical portion size of about 1 cup (165 grams) at a time. It may also help to pair it with other foods that are rich in fiber and protein, as this may help limit blood sugar spikes.
As long as you eat fresh mango in moderate amounts, it will likely reduce your risk of developing diabetes. Keep in mind that fresh mango does not contain as much sugar per serving as dried mango does.
Mango is packed with polyphenols, which are plant compounds that act as antioxidants to protect your body.
This fruit has over a dozen different types concentrated in its flesh, peel, and even seed kernel. These include:
- gallic acid
- benzoic acid
Antioxidants are important because they protect your cells against free radicals. These highly reactive compounds can damage your cells.
Research has linked free radical damage to signs of aging and chronic diseases.
Among the polyphenols, mangiferin has gained the most interest and is sometimes called a “super antioxidant” since it’s especially powerful.
Test-tube and animal studies have found that mangiferin may counter free radical damage linked to cancers, diabetes, and other illnesses.
Mango has over a dozen different types of polyphenols, including mangiferin, which is especially powerful. Polyphenols function as antioxidants inside your body.
Mango is a good source of immune-boosting nutrients.
One cup (165 grams) of mango provides 10% of your daily vitamin A needs.
Vitamin A is essential for a healthy immune system. Not getting enough of this vitamin is linked to a greater risk of infection.
Plus, 1 cup (165 grams) mango provides nearly 75% of your daily vitamin C needs. This vitamin can help your body produce more disease-fighting white blood cells, help these cells work more effectively, and improve your skin’s defenses.
Mango also contains other nutrients that may also support immunity, including:
- vitamin E
- several B vitamins
Mango is a good source of folate, several B vitamins, as well as vitamins A, C, K, and E — all of which may help boost immunity.