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The Remarkable Health Benefits of Mangoes: Unpacking the Nutritional Power of the ‘King of Fruits’
We all know the sheer delight of biting into a perfectly ripe, juicy mango. Its vibrant colour, intoxicating aroma, and tropical sweetness transport us to sunnier climes with every mouthful. Often hailed as the “king of fruits,” the mango (Mangifera indica) is not just a treat for our taste buds; it’s a nutritional powerhouse packed with vitamins, minerals, and antioxidants that offer a wide array of health benefits. As we delve into what makes this beloved fruit so good for us, we’ll discover why we should make mangoes a regular part of our diet, beyond just their delicious appeal.
Our exploration begins with understanding the composition of this magnificent fruit. Mangoes are relatively low in calories for their size and sweetness, and they are particularly rich in certain vitamins and beneficial plant compounds. We’re talking about a significant source of Vitamin C and Vitamin A (primarily in the form of beta-carotene), along with dietary fiber, various B vitamins, potassium, and a host of powerful antioxidants like mangiferin, catechins, quercetin, and anthocyanins. It’s this complex blend of nutrients that contributes to the impressive health profile of mangoes.
To give us a clearer picture, let’s look at the nutritional breakdown of a standard serving size, which is typically around one cup of sliced mango (about 165 grams). Please note that values can vary slightly based on the variety and ripeness of the fruit.
| Nutrient | Amount (per 1 cup / 165g) | Approximate % Daily Value (DV) | Key Role in Health |
| Calories | ~100 kcal | Provides energy | |
| Carbohydrates | ~25 g | Primary energy source | |
| Dietary Fiber | ~2.6 g | ~9% | Aids digestion, promotes satiety |
| Sugars | ~23 g | Natural fruit sugars | |
| Vitamin C | ~60 mg | ~67% | Immune function, collagen synthesis, antioxidant |
| Vitamin A (as RAE) | ~112 mcg | ~12% | Vision, immune function, cell growth |
| Beta-Carotene | ~1055 mcg | Precursor to Vitamin A, antioxidant | |
| Folate (Vitamin B9) | ~43 mcg | ~11% | Cell growth and function, DNA synthesis |
| Vitamin B6 | ~0.18 mg | ~11% | Metabolism, brain development |
| Vitamin K | ~6.9 mcg | ~6% | Blood clotting, bone health |
| Potassium | ~277 mg | ~6% | Blood pressure regulation, muscle function |
| Copper | ~0.16 mg | ~18% | Iron absorption, energy production, nerve function |
| Magnesium | ~9 mg | ~2% | Nerve/muscle function, blood sugar/pressure control |
| Antioxidants | Significant amounts | Protect cells from damage, reduce inflammation |
(Note: %DV is based on a 2,000-calorie diet and can vary. RAE = Retinol Activity Equivalents)
Now that we see what’s inside, let’s explore the specific health benefits these nutrients provide us:
