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Mangoes have a high value in the world. The people of South Asia say “mango health benefits King of Fruits” to Mango. The fruit king “MANGO” is famous in worldwide for its delicious flavor. Everyone convince from its delightful flavor and sweetness. According to experts, there are also a lot of health benefits of mango. Mango fruit includes almost all important vitamins and minerals. Through eating mangoes, we can get rid of various diseases.
Nutrition Facts Mango
Mango Nutrition in one big size mango which is about 336 grams in weight contains the daily value of different nutrition in percentage as follows:
- Calories in Mango_______________201
- Cholesterol_____________________0 milligram (0%)
- Total Fat________________________3 grams (2%)
- Saturated fat_______________3 grams (1%)
- Polyunsaturated fat_________2 grams
- Mono-unsaturated fat_______5 grams
- Total Carbohydrate______________50 grams (16%)
- Dietary fiber________________5 grams (20%)
- Sugar______________________46 grams
- Sodium________________________3 milligrams (0%)
- Potassium_____________________564 milligrams (16%)
- Protein________________________8 grams (5%)
Vitamins in Mango
- Vitamin A 72% Iron 2%
- Calcium 3% Vitamin C 203%
- Vitamin B-6 20% Magnesium 8%
Health Benefits of Mango
Modern scientific research also acknowledges the benefits of mangoes.
Mangoes contain different mineral and chemicals such as Quercetin, isoquercitrin, Astragalin, Fisetin, Gallic acid, and Methyl gallat. Some researchers also believe that mango can keep safe from some types of cancers.
In mangoes, Vitamin C, Pectin, and fiber are present in large quantities. These can help to reduce levels of serum cholesterol. Fresh mangoes are also rich in potassium and sodium that are considered essential to maintaining physiological function of the cell.
Although mango sweetness is not good for a person with diabetes but there is enough vitamins and mineral which can moderate blood glucose levels. Mango fruit has low Glycemic Index (GI) which is about 41 to 60. So, sugar level will not increase if you eat little more mangoes.
For Eye care
One mango from 100 to 200 grams provides 25 percent of your daily need of the vitamin A and retinol. While, it is useful for better eyesight. It can also save you from night blindness.
Better digestive system
Mangoes are full of prebiotic fibers. They increase the production of such enzymes which can help to break down proteins. Thus, it helps in the digestion and absorption of food.
In the summer season when the burning sun is above you, you must take a little water and a little Carrie (Mango Fruit) juice with ice cubes, you will quickly cool. This can also protect you from heat stroke. This is particularly beneficial for the children who are exhausted by the heat, come home from school in the afternoon.
Presence of mind and Better memory
Are you preparing for exams? Eat a mango because they are filled with glutamine. This is useful and essential amino acids for brain and memory. Those children, who face difficulty in paying attention to the studies, feed them mangoes. While, this would be a great help in this issue.
Large amount of Iron
Mangoes are rich in iron. This fruit leads to help for the people who are suffering from anemia. Pregnant women or the women who are suffering from menstruation should eat the mangoes. It will also increase calcium levels as well as iron in them.
Prevention of kidney stones
In Chinese medicine, Mangoes are considered as having the ability to reduce the risk of kidney stones. So it is also beneficial for the kidney health.
A Better Snack
Instead of eating unhealthy chips and cookies, why not go for the enjoyment of eating sweet mangoes. They also help to strong your teeth, improve the bones and soft tissues. These can also help to keep your skin fresh.
Useful for immune system
The Mango Fruit with enormous amounts of vitamin C and vitamin A, there are also 25 different carotenoids. These can also help to keep your immune system strong and healthy.
Note: This article is for general knowledge. Reader must consult your doctors before adopting it.