Mango Nutritional Benefits.Mango is an exotic fruit extremely rich in nutritional properties. It is mostly made up of water (83%).Mango is a tropical Asian fruit, and fortunately today we can enjoy its particular flavor, as well as its benefits.It has a good quantity of fibers and mineral salts, especially potassium, calcium, phosphorus, magnesium and zinc. It contains many antioxidants useful for our skin, and even the peel can be used. Discover all the benefits of mango.
12 Mango Nutritional Benefits
Energy value – Calories Mango 53 kcal / 222 kj
From carbohydrates 47.20 Kcal (89.06%)
89.06%
From fats 1.80 Kcal (3.40%)
3.40%
From proteins 4 Kcal (7.55%)
7.55%
From alcohol 0 Kcal (0%)
0% Practice one of the following physical activities
- Watch TV 46 minutes
- Studying, writing, reading 25 minutes
- Housekeeping 18 minutes
- Gardening 11 minutes
- Climb the stairs with a shopping bag 6 minutes
- Slow walking (3.2 km / h) 18 minutes
- Walking average speed (4.8 km / h) 14 minutes
- Fast walking (6.4 km / h) 8 minutes
- Run slowly (8km / h) 5 minutes
- Running average speed (12km / h) 3 minutes
- Run fast (16km / h) 2 minutes
- Cycling (medium effort) 5 minutes
- Football (competitive) 4 minutes
- Tennis (single) 5 minutes
- Swimming (freestyle) 5 minutes
Nutritional values - Chemical Composition
| Chemical composition | value for 100g | RDA (%) |
| Edible part | 73% | – |
| water | 82.80
g |
– |
| Carbohydrates available | 12.60
g |
– |
| Complex carbohydrates | tr | – |
| Soluble sugars | 12.60
g |
– |
| Proteins | 1
g |
– |
| Fats (Lipids) | 0.20
g |
– |
| Total saturated | – | |
| Total monounsaturated | – | |
| Total polyunsaturated | – | |
| Cholesterol | 0 | – |
| Total fiber | 1.60
g |
– |
| Soluble fiber | – | |
| Insoluble fiber | – | |
| Alcohol (g) | 0 | – |
| Sodium | 1
mg |
0.07% RDA |
| Potassium | 250
mg |
5.32% RDA |
| Iron | 0.50
mg |
6.25% RDA |
| Football | 7
mg |
0.70% RDA |
| Phosphorus | 11
mg |
1.57% RDA |
| Magnesium | ND | – |
| Zinc | ND | – |
| Copper | ND | – |
| Selenium | ND | – |
| Thiamine (Vit. B1) | 0.02
mg |
1.67% RDA |
| Riboflavin (Vit. B2) | 0.04
mg |
3.08% RDA |
| Niacin (Vit. B3 or PP) | 0.60
mg |
3.75% RDA |
| Vitamin A retinol eq. | 533
µg |
59.22% RDA |
| C vitamin | 28
mg |
31.11% RDA |
| Vitamin E | ND | – |
| Vitamin B6 | ND | – |
| Vitamin B12 | ND | – |
| Manganese | ND | – |
Nutritional values - Composition in amino acids
| Chemical composition | value for 100g | g / 100g Protein |
| Protein (%): | 1% | |
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Nutritional values - Composition in fatty acids
| Chemical composition | value for 100 g |
| Total lipids | 0.20 |
| Total saturated | ND |
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Nutritional values - Other components
- Phytic acid (g): ND
Bibliography: Tables of food composition INRAN – National Research Institute for Food and Nutrition
Nutritional properties
The mango is particularly rich in vitamin A and also contains a good amount of vitamin C , potassium and calcium . Antibiotic , calming, diuretic (thanks to the good potassium content ) and laxative properties (thanks to the good fiber content) are attributed to this fruit . It is contraindicated in case of nephropathies and kidney disorders in general. It is quite rich in simple sugars, therefore in the presence of diabetes it should be consumed in moderation.
10 benefits you get from eating mango/Mango Nutritional Benefits
Prevents cancer – Research has shown that the antioxidant ingredients found in mango have a protective effect against colon, breast, leukemia and prostate cancer. These include: quercetin, isoquercitrin, astragalin, ficetin, gallic acid and methylgallates, as well as abundant enzymes.
Lowers Cholesterol – High levels of fiber, pectin and vitamin C help lower serum cholesterol levels, especially lipoprotein (LDL), known as bad cholesterol.
Cleanses the skin – Mango has been shown to be beneficial for the skin, so it helps to open closed pores and eliminate acne.
Improves eye health – A cup of sliced mango meets 25 percent of the required daily value for vitamin A, which helps us have good eyesight, prevents night blindness and dry eye.
Alkalizes the whole body – Tartaric acid, malic acid and citric acid found in the fruit help maintain alkali reserves in the body.
May help prevent diabetes – Mango may help normalize blood insulin levels. Mango leaves are also used as a medicine of traditional medicine, so they are first boiled, then left overnight and after draining can be drunk in the morning. Mango fruit also has a relatively low glycemic index (41-60) so using them in moderation will not raise your sugar levels.
Improves digestion – Papaya is not the only fruit that contains enzymes to break down proteins. There are also some fruits, including mango, which have this healthy quality. The fiber in mango also helps digestion and elimination.
Helps in cases of heat stroke – Preparing juice from green mango fruit and mixing it with water and diabetic sugar helps to cool the body and prevent damage from overheating.
Helps protect immunity – This exotic fruit is a good source of vitamins A and C, which protect the body from free radicals and strengthen the immune system, at the same time helping our body to protect itself against various infections, without had to use medication.
