Mango Nutritional Comparison chart, Mango Nutrition benefit
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Mango a Day Keep Doctor Away

Mango a Day Keep Doctor Away This Summer.

The fruit is significant in our daily diet.

We trust more on the calories, sugar, and proteins which are coming from processed foods like biscuits, noodle and other foods which are not with Indian Origin.

But if we have to eat fruits, we think multiple times what will be calories, how many proteins, what all minerals will it have, which vitamins are there in this fruit or that fruit how do I compare. Are these Mangoes good for me?

Mango is a Local fruit for us in India.  

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About mango by famous Nutritionist and Dieticians.

Nutritionist Jasleen Kaur - “Mango is a fat-free fruit, salt-free, and of course, it is cholesterol-free; hence it is superfruits for summers.

As per Rujuta Diwekar “Mango Kaho aur khane do.”

Mangoes contain Phytic acid by soaking mangoes in a water bucket for half an hour before consuming removes excessive phytic acid, as well as calm down the outside temperature.

Mangoes has nutrient which expedites the fat-burning actions.

Is Mango Good for diabetes

Is Mango Good for Diabetes?

There is one question generally asked by diabetic patients or their relatives.

  • Is mango good for diabetes?

  • Can diabetics eat mango?

  • Is mango good for health?

  • Is mango good for kidney patients?

  • Is mango good in pregnancy?

  • Is mango good for the uric acid patient?

  • Mango is suitable for high blood pressure.

Is Mango Safe for People With Diabetes?

Most dietary recommendations, India's leading nutrition and exercise science expert, like Rujuta Diwekar, suggest for people with diabetes, She suggests eating plenty of fruits and vegetable fruit like mango you can eat in plenty but controlled manner.

If you see multiple nutrition guidelines generally recommend that people suffering due to diabetes can consume two to four servings of fruit per day with skipping some other meals or roti.  

As per some people's myths, they try to restrict the number of fruits like mango they eat. There might be multiple reasons they are worried about the sugar content in mango and various fruits.

However, numerous clinical studies and research by researchers prove that when sugar.

Consumed from whole fruit, Mangoes have minimal effect on blood sugar levels. 

Alphonso Mango has a good range of fiber, dietary fiber, which slows the absorption and digestion of sugar, which helps improve overall blood sugar control.

The fiber in Mango can also lower insulin resistance, which could assist guards in fighting type 2 diabetes.  

Fruits also include polyphenols that shown to improve blood sugar control (39Trusted Source, 40Trusted Source).

Moreover, eating a lot of fruits and vegetables has been linked with lower levels of oxidative stress and inflammation in people with diabetes (41Trusted Source).

Said that not all fruits are born equally. A couple of them raise blood sugar more than others, and people with diabetes well advised to check their blood sugar levels after eating to figure out which foods they should limit.

Nutrition facts:

Mangoes are tasty sweet and tangy tropical fruit. It is from the family of Mangifera Indica, a drupe fruit. 

Mango Nutrition Facts

King of Fruits and King of Mangoes is a single-seeded fruit. Mangoes are classified among widely consumed fruits Globally. A tasty Alphonso Mango is one of the Nutritious, healthy fruit known globally.

Average Mango of let says nearly 200 grams One Mango serving when peeled cut and deseeded and sliced is equivalent to almost ~1 cup of sliced Alphonso mango, which is approximately 110 to 120 grams. Each Mango serving is sodium-free, cholesterol-free, and fat-free.

Mango Healthy Fruit

Mango Calories – Calories in one Mango

One complete Alphonso Mango with seed, peel, and the inner flesh is approximately 186 calories.

But the same calories, if you considered with actual flesh or cubes cut in Alphonso Mango, is 66 calories. 

How Many Calories per person required?

2,100 kcal for urban areas person, and 2,400 kcal for rural area person. As per the Indian Council of Medical Research (ICMR) recommendation per-person per-day calorie.

The general minimum requirement per day per person calorie norm is 1800 kcal as per FAO - Food and Agriculture Organization for both rural and urban populations.

Fat in Mango

Total Fat in Alphonso Mango is 0.4 gm Mango is among those foods, which tends 82.9% of water. Makes your stomach fill without increasing the fat level. It has lesser fats comparison to other summer fruits.

The majority of fat found in such foods is monounsaturated or polyunsaturated fat. These are healthy forms of fat.

As per Ayurveda, you should eat seasonal fruits, preferably local fruits, which are always better than the imported ones.

Mango Cholesterol Level – Foods that lower Cholesterol

Alphonso Mango Contains “0” mg of cholesterol, so if you are consuming Mangoes daily, it will help you regulate your cholesterol levels too.

Alphonso mango contains an extraordinary amount of digestive fiber pectin, which helps lower down low-density lipoprotein (LDL or bad cholesterol, Lowers LDL cholesterol), which reduces plaque-causing in the blood vessels and clears blocks in blood flow.

Sodium in Mango

Alphonso Mango Sodium content is shallow nearly 1 mg, which is very lesser than your required sodium intake as per WHO is 2,000 mg (means 2 grams) if compared with other fruits it is lesser than all. Hence it contains a minimal amount of sodium corresponding to other fruits.

Potassium in Mango

Mango, which is full of potassium, reduce high blood pressure. One cup of Mango slices includes 168 mg of Potassium, which is nearly 4% of the required daily value. Mango contains lower potassium than other fruits. Which is a healthy option than excessive potassium? It helps to maintain hair growth.

Potassium helps your muscles contract. It is also essential for transmitting nerve impulses.

Your blood quantity increases nearly 50 percent during your pregnancy, so you might require little extra electrolytes like potassium, chloride, and sodium working together, which keep the excess fluid in an appropriate chemical balance during pregnancy.  

Carbohydrates in Mango

Carbohydrates in Mango are a bit higher if you consider it individually. But when you feel a total 1,800 to 2,000 calories a day, Alphonso Mango, you are just eating nearly ~10% of the required daily value for carbohydrates.

If you think in another way, Carbohydrates are your fuel tank or your body's principal source of energy.

They help supply energy to your muscles, central nervous system, kidneys, heart, and majorly brain. For example, carbohydrate like fiber helps in the digestive system and promotes healthy Gut. It also enables you to feel stomach fullness and keeps blood cholesterol levels controlled.

Dietary Fibre in Mango

It is a kind of carbohydrate or carbs which we cannot digest using our enzymes in bodies. It abundantly found in fruits like Alphonso Mango and as vegetables, cereals, fruits, nuts, grains, and lentils.

Fiber clustered by its physical qualities which called as

  • Soluble
  • Insoluble or resistant starch

Insoluble fiber doesn’t dissolve in water.

Alphonso Mango contains 1.6 gm of dietary fiber. Mango is a low-calorie fruit. Phytochemicals and dietary fiber help in bowel movement and used as a natural laxative for constipation.

As per a study done by Texas A&M University, those people who are suffering from chronic constipation who supplemented with mango have given more relief in constipation and diarrhea as it has a considerable amount of water and dietary fiber in the fruit.

Alphonso Mango, with digestive dietary fiber, the water of nearly 82.9%, and digestive enzymes aid multiple aspects of digestive health and promotes gut health.

How Much Sugar in Mango?

King of the fruit with a sweet fruit with a high level of natural Sugar in Alphonso Mango is nearly 14 gm of naturally occurring sugar for cut sliced 100 gm cubes of its flesh.

Ripened Alphonso mango fruit is a significant source of sugars (sucrose, glucose, and fructose).

The ripened mango fruit flesh cubes contain nearly 14% of total sugars which comprises of

  • Sucrose 7.12 gm
  • Glucose 2.08 gm
  • Fructose 4.82 gm

Research has seen that with mango, you have reduced blood glucose levels and increased insulin levels.

Some people have diabetes think that they should not eat Mango fruit because it contains a high level of sugar, which is 14 gm.

However, if you eat mangoes moderately, it will be beneficial because mangoes contain multiple vitamins, nutrients, minerals with dietary fiber, which helps you in summer.

If consumed in moderation, mangoes are a healthful fruit added to your diet if in case of Diabetic patients.

Mangoes glycemic score 51–56 on the glycemic index (GI) chart, which is very similar to the orange juice glycemic index.

Mango Protein Content

Mango contains collagen proteins, nearly 0.82 gm. It acts slower natural aging, which protects bodily connective tissue and blood vessels. It also gives structure to your bouncy hair and glowing skin.

Collagen helps your skin radiance bounce and battle wrinkles and flabby hanging skin. Comparing other summer fruits, Mango has the right level of protein.

Mango comprises enzymes that help in breaking down protein.

Mango Vitamin

Mango is a Vitamin and minerals rich fruit. It contains Multiple vitamins which help your body during summer.

Mango Vitamins

Mango Vitamins A

Alphonso Mangoes contains nearly Vitamin A of 1082 IU, which is 324.6 mcg. It is almost 46 % of the required daily value of Vitamin A, which is abundant in Mango.

Mangoes have abundant beta-carotene, which assists in making of Vitamin A. It also helps boost eye health also prevents age-related loss of vision or macular degeneration.

Vitamin A in Mangoes acts like an antioxidant; it helps to improve your vision. It also helps in glowing skin radicles and skin repair.

Those who consume mangoes in moderation also helps to eliminate dead pores of the skin and exfoliate the skin.

Mangoes called Vision and Skin Friendly.

Mango Beta Carotene

Mango one serving contains 640 μg of beta carotene, and the human body transforms beta carotene into vitamin A (retinol).

Beta carotene is a prototype of vitamin A. Our body needs vitamin A for the immune system, mucus membranes, and healthy skin. It also helps the excellent vision of eye and health.

Antioxidants in mango help to repair damage to the body caused due to free radicals, which can lead a range of health problems including cancer, diabetes and heart disease, 

Skin Cancer Foundation of USA always suggests you should add a diet that is high in beta-carotene content, which can help you protect against skin cancer.

Lutein and zeaxanthin in mangoes

Mangoes contain 23 μg of Lutein and zeaxanthin, which are two essential carotenoids antioxidants that are produced by those fruits which have yellow to reddish hue color on the skin which helps with multiple benefits to the human body. 

These carotenoids devise a part of your eye's macula, which is a part of your retina, mainly they are rich in cells that detect light and color; hence it is well known for protecting eyes. It also helps in migraine sufferers as it has anti-inflammatory effects.

Mango Vitamin 

Mango is rich with multiple vitamins like Vitamin A, B, C, K, and E, which are very helpful to your body other than its taste.

Thiamine in mango – Vitamin B1

Alphonso Mango contains 0.028 mg, which is nearly 2% of your daily required values.

Helps energy-boosting and supply to the body arranges the activity of muscles and nerves which support proper heart function.

Riboflavin in Mango – Vitamin B2

Alphonso Mango contains 0.038 mg, which is 3% of the daily required value. Riboflavin helps healing body wounds to heal faster. Riboflavin, also called Vitamin B2 nutrients it could be a Vegan option for vitamin B2.

During pregnancy, It promotes your baby's growth, healthy skin, good vision. It is also essential for your baby's nerve development, muscle, and bone development.

Niacin – Vitamin B3

Alphonso Mango contains 0.669 mg, which is nearly 4 % of the daily required value. Niacin in mango can help enhance levels of good HDL takes the bad cholesterol (LDL) from your body to liver for filtration process remove from the body, and it also lowers triglycerides. Niacin also lowering bad LDL cholesterol. That niacin in mango helps in bodybuilding, which induces muscle fiber shift from type II to type I and raise the number of type 1 fibers in skeletal fibers.

Pantothenic acid – Vitamin B5

Alphonso Mangoes contain 0.197 mg, which is nearly 4% of the required daily value. It helps in the structure of stress-related and sex hormones and red blood cells. It helps supports a healthy digestive tract, Process other vitamins in the body, particularly B2 (riboflavin), Help Synthesize cholesterol.

Vitamin B6 fruits

Vitamin B6 in Alphonso mango is 0.119 mg, which is nearly 9% of the required daily value. It helps in the Cognitive development and immunity function of our body. With normal nerve function, It helps support fit blood sugar levels. It helps in keeping healthy blood sugar levels. It helps to make the hemoglobin body. That holds oxygen in tissues and red blood cells, an incomplete body.

Vitamin B6 during pregnancy may help reduce vomiting and nausea feelings during pregnancy.

Folic Acid in Mango – Folate – Vitamin B9

Alphonso Mango contains abundant Vitamin B₉ or Vitamin B9 – 43 μg, which is 11%, also known as Folic acid, Folate, and folacin, which classified among B vitamins, is a dietary supplement. Sufficient intake of Vitamin B 9 is essential during pregnancy periods, childhood, and teenage. It helps transform carbohydrates into energy and make RNA and DNA.

It helps with depression. Low blood scales of folate could be highly possible to have depression and may not respond as well to care with antidepressants with normal folate levels.

Folate classified among B-vitamins, which is required to prepare white and red blood cells within the bone marrow.

Mangoes used to treat anemia during pregnancy due to the right amount of folate.

Choline in Mango

Alphonso Mango contains Choline, which is 7.6 mg, nearly 2% of the daily required value. It is an essential nutrient to maintain human health. It helps brain cell function. The choline nutrient in mango is also necessary for cell membrane structure in the mother's womb allowing for the healthy development of a baby before birth.

Mango Vitamin C

Alphonso Mango is full of Vitamin C. It is 36.4 mg, nearly 44% of the total required value, which is even higher than Apple and Watermelon.

Vitamin C benefits during pregnancy

Vitamin C benefits for absorbing iron

Vitamin C benefits for acne

Vitamin C benefits for asthma

Vitamin C benefits for body

Vitamin C benefits for bodybuilding

Vitamin C benefits for eyes

Vitamin C benefits for face

Vitamin C benefits for hair

Vitamin C benefits for producing more disease-fighting white blood cells

Vitamin C benefits for skin

Vitamin C benefits for skin bounce

Vitamin C benefits for teeth

Vitamin C benefits weight loss

Vitamin C, also known as ascorbic acid necessary for the development and growth of body tissues and other functions like absorb of iron, the formation of collagen, wound healing, building the immune system, and the maintenance of teeth, bones, and cartilage. Vitamin C in mangoes helps Improves skin defense also promotes healthy hair and skin.

Vitamin E in Mango Fruit

Alphonso Mango contains Vitamin E. It is 0.9 mg, which is nearly 6% of the required daily value. Which helps build immunity level, a good source of antioxidants. Mango in your diet helps in building immunity levels.

Vitamin K

Alphonso Mango Vitamin K is 4.2 μg, which is 4% of the required daily value. It is instrumental in regulating blood calcium levels, bone metabolism, and blood clotting.

Minerals in Mango

Mango is a vibrant fruit not only in taste, but it has abundant natural Minerals and vitamins. Mango mineral contents are like calcium, copper, zinc, iron, selenium, and much more.

Calcium reach foods – Mango

Calcium in Alphonso Mango is 11 mg, which is nearly 1% of the daily required value. Calcium in mangoes helps healthy teeth, muscles, and bones. It also helps manage blood pressure.

Alphonso Mango helps to raise calcium and iron during pregnancy, lactation, breastfeeding, and menopausal are essential. It helps to regulate age-related teeth, health, muscle, and bone resorption.

Alphonso mango is among those fruits and vegetables high in magnesium potassium and calcium, or sometimes it is called as calcium wale fruit.

Copper in Mango

Alphonso Mango contains 0.110 mg of copper, which is nearly 12% of the daily required value, which is higher than any other summer fruits. Acts like a natural, tasty copper supplement. That’s why it called a superfruit. Copper helps in the human body to maintain blood vessels, the health of your bone, and the nervous system.

Iron-rich fruits – Mango

Iron in Alphonso Mango is 0.16 mg, which is 1 % of the daily required value. Comprising universal energy and focus, it helps maintain many critical roles in the body, gastrointestinal processes, build the immune system as well as helps regulate body temperature.

Mango is rich with iron; people with anemia advised to eat mangoes regularly. Pregnant and Menopausal women can indulge in tasty Alphonso mango. It helps increase their blood calcium levels with iron levels at the same time.

Magnesium Rich foods

Alphonso Mango contains 10mg of Magnesium, which is nearly 3% of the daily required value. Magnesium in mango helps regulate muscle function that includes heart muscle function, which helps maintains a healthy rhythm.

Manganese in Mango

Alphonso mango is rich in Manganese with 0.063 mg and nearly 3 % of the daily required value as you all are aware that our human body cannot produce Manganese. It is a good antioxidant and improves bone health. Manganese in mango plays a vital role in minimizing inflammation. It also helps in blood clotting and healing wounds. It supports Bone health. It may help in lowering blood sugar.

Phosphorous in Mango

Phosphorous in Mango is nearly 2%, which is 14 mg of the required daily value. It helps to build healthy teeth, reduces muscle pain during exercise as well makes healthy bones.

Potassium in Mango

Alphonso mango Potassium content is 168 mg and 4% of the daily required value. Potassium in mango is a vital nutrient that helps to maintain body fluid levels and electrolyte balance.

Alphonso mango may help in hypertension (high blood pressure), fatigue, and irritability.

How much potassium in mango, which helps you maintain a steady pulse, relaxes blood vessels, promoting lower blood pressure level.

Mango contains potassium, magnesium, along with antioxidant mangiferin, the combination of all this helps support healthy heart function.

Selenium Benefits in Mango

Alphonso Mango contains 0.67 mcg is 1.4% of the daily required value. Selenium deficiency is very rare worldwide—antioxidant mineral Selenium found in mangoes. 

This antioxidant mineral help protects your body from free radicals, which damages healthy cells and breaks down cell walls. Selenium is an Antioxidant mineral that neutralizes free radicals, so they stop damaged cells.

Benefits of Zinc in Mango

Zinc in Alphonso Mango is 0.09 mg, which is nearly 1 % of the required daily value. It helps the healthy immune system, health, improves acne symptoms, reduces inflammation, correctly synthesizing DNA, reduce your risk of age-related diseases, treating diarrhea, speedy wound healing, promotes healthy growth in children’s.

 

The Bottom Line

Alphonso Mango is rich in Multiple minerals, antioxidants, and a group of vitamins, Which is well associated with multiple health benefits. It improves your immunity level and helps even in potential anticancer effects. It is the best natural supplement eye, hair, heart, digestive, and skin health benefits.

It helps in gaining weight as well as losing weight. It is also a natural supplement for post-workout or post-gym foods. 

On top of it is a tasty delight for your taste buds as well as fussy eaters, which helps you as easy to add to your diet as part of smoothies and multiple dishes in multiple cuisines.

This are our views as per Internet and Books research Please discuss with your doctor before doing any activity.    

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