About Mango

It’s a drupe, or stone fruit, which means that it has a large seed in the middle. Mango is native to India and Southeast Asia, and people have cultivated it for over 4,000 years. Hundreds of types of mango exist, each with its own characteristic taste, shape, size, and color (1, 2). This fruit is not only delicious but also boasts an impressive nutritional profile. In fact, studies link mango and its nutrients to several health benefits, such as improved immunity and digestive health. Some polyphenols found in the fruit might even lower the risk of certain cancers. Here are 10 benefits of mango, including an overview of its nutritional content and some tips on how to enjoy it. 1. Packed with nutrients Many people love mango — not only because it’s delicious but also because it’s very nutritious. One cup (165 grams) of fresh mango provides (3): 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 (1, 4, 5, 6). 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 (7, 8, 9, 10). SUMMARY Mango is low in calories yet high in nutrients — particularly vitamin C, which aids immunity, iron absorption, and cell growth and repair. 2. Low in calories 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 calorie density, 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 (11). 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 (13). 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. SUMMARY 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.

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Communication Skills-

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Reflection of Light-

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