Many consider mango the "king" of fruits since it is consumed fresh and used in producing desserts, fruit juices, and marmalades. Additionally, it is also a rich source of vitamins A, B, and C, sugar, carbohydrates, protein, fats, fibre, water and many more.
More specifically, based on USDA, 1 fruit (336 g) contains:
- Energy: 202 kcal - 840 kJ
- Water: 281 g
- Protein: 2.76 g
- Fibre, total dietary: 5.38 g
- Sugars, total including NLEA: 46 g
- Potassium: 564 mg
- Calcium: 37 mg
- Phosphorus: 47 mg
- Magnesium: 33.6 mg
- Iron: 0.538 mg
- Carotenoids: 61 mg
Mangoes contain some trace amounts of selenium, copper, zinc, and manganese. Regarding the vitamins, it contains 122 mg of vitamin C (more than 50% of the recommended daily intake (RDI), 181 μg vitamin A and 3.02 mg of vitamin E.
Except for being a delicious fruit, numerous health benefits for humans health are related to its consumption. It can:
- Reduce the risk of (colon, breast, leukaemia and prostate) Cancer and Boost the Immune System thanks to the antioxidants (beta-carotene) and high levels of vitamins C and A that mango contains.
- Reduce Cholesterol thanks to the high levels of fibre and vitamin C that fruit consumption provides.
- Improve eye and skin health as well as digestion
- Helps prevent anaemia
- Promote heart health (cardiovascular system) and lower blood pressure
Despite the many health benefits, mangos, like every other food, should be consumed rationally. While there are very few cases of allergic response, it is best to peel the fruit and not consume the skin containing small amounts of urushiol.
References
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
Find more information in the book: "Success in Agribusiness: Growing Mango successfully" written by James Mwangi Ndiritu
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Nutritional Value and Health Benefits of Mango
Mango Tree Information and Variety Selection
How to cultivate mangos for profit – Mango production – An overview
Planning and Planting a Mango Orchard
Mango Water Requirements and Irrigation Systems
Most Common Pests Affecting Mangoes