Nutrition Facts and health benefits of Mango:
Scientific Name: Mangifera indica L.
English Name: Mango
Urdu Name: Aam.
Do you now about the fruit which is being known as “the King of Fruits”. You are genius if you have guessed Mango. Due to the unique sweet taste and sweet aroma mangoes earned its place in the list of highly consumed and loved fruits all over the world. There are about 400 varieties of mangoes cultivated all over the world, but some people believe about 1000 varieties of mangoes are found only in India. Mangoes come in different sizes which ranges from ¼ pound to 4 pounds in weight. It does not have a specific shape but it takes sometimes round and sometimes oval shape, it does not have a specific color its color may be yellow, red, green or purple, most of the times its skin color consists of several shades of different colors(aforementioned). The inner flesh of mango may be yellow, golden yellow or orange. Different varieties of mangoes have slightly different sweet and delicious taste. Mango is a tropical fruit and it grows in tropics. There are numerous uses of mangoes like preparation of Jam and Jellies, juices, eaten raw, making pickles and grinding the dry unripen mangoes for the preparation of Amchoor (used in Indian dishes).
Origin and History of Mango:
It is believed that south Asia is the origin of mangoes. Mango is referred as Amra in Sanskrat literature and has been under cultivation since 4000 years. It is considered that mangoes are brought to the east Africa, Brazil and west Africa in 16th century. Mangoes spread over the rest of the world after sixteenth century.
Nutrition Facts of Mango:
Following are the nutrition values for 100 grams of raw mango.
Source: USDA National Nutrient data base
|Total lipid (fat)||0.38g|
|Carbohydrate, by difference||14.98g|
|Fiber, total dietary||1.6g|
|Vitamin C, total ascorbic acid||36.4 mg|
|Pantothenic acid||0.197 mg|
|Vitamin B-6||0.119 mg|
|Folate, total||43 µg|
|Folate, food||43 µg|
|Folate, DFE||43 µg|
|Choline, total||7.6 mg|
|Vitamin A, RAE||54 µg|
|Carotene, beta||640 µg|
|Carotene, alpha||9 µg|
|Cryptoxanthin, beta||10 µg|
|Vitamin A, IU||1082 IU|
|Lutein + zeaxanthin||23 µg|
|Vitamin E (alpha-tocopherol)||0.9 mg|
|Tocopherol, beta||0.01 mg|
|Tocopherol, gamma||0.01 mg|
|Vitamin K (phylloquinone)||4.2 µg|
|Fatty acids, total saturated||0.092 g|
|Fatty acids, total monounsaturated||0.14 g|
|16:1 undifferentiated||0.067 g|
|18:1 undifferentiated||0.075 g|
|Fatty acids, total polyunsaturated||0.071 g|
|18:2 undifferentiated||0.019 g|
|18:3 undifferentiated||0.051 g|
|Aspartic acid||0.068 g|
|Glutamic acid||0.096 g|
Health Benefits of Mango:
Control Blood Pressure:
Mangoes are rich in potassium (168 mg per 100 grams of mango) and magnesium (10 mg per 100 grams of mango) which is responsible for lowering blood pressure. At present high blood pressure is common in men and women and nature have gifted us with the mangoes (among one of the gifts from nature) for naturally controlling blood pressure.
Bone Health Care:
For healthy bones calcium and vitamin k are essential to be consumed by the body and Mangoes are a good source of both Calcium and Vitamin K. Vitamin K is responsible for bone building, reducing the risk of bone fractures, and plays a significant role in the absorption of Calcium.
Good health is a sign of good immunity system, in this modern world while everyone is on a run and not paying attention in taking balanced diet our bodies becomes prone to diseases due to an unhealthy immune system. Mangoes contain a good amount of beta-carotene which helps our body maintaining a good and healthy immune system.
Maintaining a Healthy Heart:
Risks of the heart diseases rise when cholesterol level rises in the blood. Mangoes contain a natural compound called pectin. Studies have shown that pectin is responsible for lowering cholesterol levels naturally thus preventing heart diseases. Potassium and magnesium present in mangos also aid in preventing heart diseases by controlling blood pressure.
Maintaining Healthy Brain:
Brain is an important organ of human body and the whole function of our body defends on it. Mangos contain a good amount of Vitamin B and other B Vitamins which plays an important role in maintaining the health of brain’s neurotransmitters and healthy sleep patterns.
Slow Aging process:
Vitamin A and Vitamin C are the constituents of mango which reduces or lower the natural aging of skin and make us younger.