Mango a Day Keep Doctor Away
Fruit is significant in our daily diet.
We trust more the calories, sugar, and proteins from processed foods like biscuits, noodles, and other foods not of Indian Origin.
But if we have to eat fruits, we think multiple times about what calories, how many proteins, what all minerals it will 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.
About mango by famous Nutritionist and Dieticians.
Nutritionist Jasleen Kaur - Mango is a fat, salt-free fruit and, of course, cholesterol-free; hence it is a super fruit for summers.
As per Rujuta Diwekar Mango Kaho aur khane do.
Mangoes containing Phytic acid soaking mangoes in a water bucket for half an hour before consumption removes the excessive phytic acid and calms the outside temperature.
Mangoes has nutrient which expedites fat-burning actions.
There is one question generally asked by diabetic patients or their relatives.
- Is mango good for diabetes?
- Can people with diabetes 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 experts, like Rujuta Diwekar, suggest for people with diabetes. She suggests eating plenty of fruits and vegetables like mango you can eat in a plenty but controlled manner.
If you see multiple nutrition guidelines, it is generally recommended that people suffering due to diabetes can consume two to four servings of fruit per day without skipping 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.
Mango Fiber Content
Alphonso Mango has a good range of fiber, dietary fiber, which slows the absorption and digestion of sugar and 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 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 are well-advised to check their blood sugar levels after eating to figure out which foods they should limit.
Nutrition facts of mango:
Mangoes are a tasty sweet, and tangy tropical fruit. It is from the family of Mangifera Indica, a drupe fruit.
A tasty Alphonso Mango is one of the Nutritious, healthy fruit known globally.
The average mango, let’s say 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.
One complete Alphonso Mango with seed, peel, and the inner flesh is approximately 186 calories.
But the same calories, if you consider with actual flesh or cubes cut in Alphonso Mango, is 66 calories.
How Many Calories per person are required?
2,100 kcal for people in urban areas and 2,400 kcal in rural areas.
The Indian Council of Medical Research (ICMR) recommends 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
The total fat in Alphonso Mango is 0.4 gm Mango is among those foods, which is 82.9% of water.
Makes your stomach fill without increasing the fat level. It has lesser fats compared 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 consume Mangoes daily, it will also help you regulate your cholesterol levels.
Alphonso mango contains an extraordinary amount of digestive fiber pectin, which helps lower 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 much less than your required sodium intake as per WHO is 2,000 mg (means 2 grams); if compared with other fruits, it is less than all.
Hence it contains a minimal amount of sodium corresponding to other fruits.
Potassium in Mango
Mango, which is full of potassium, reduces high blood pressure. One cup of Mango slices includes 168 mg of potassium, nearly 4% of the required daily value. Mango contains lower potassium than other fruits.
It helps to maintain hair growth. Which is a healthy option than excessive potassium?
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 them individually. But when you feel a total of 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 brain.
For example, carbohydrate like fiber helps the digestive system and promotes a healthy Gut. It also makes you feel stomach full and controls blood cholesterol levels.
Dietary Fibre in Mango
It is a kind of carbohydrate or carbs that we cannot digest using the enzymes in our bodies.
It is abundant in fruits like Alphonso Mango and vegetables, cereals, fruits, nuts, grains, and lentils.
Fiber is clustered by its physical qualities, which are called as
- Insoluble or resistant starch
Insoluble fiber doesn’t dissolve in water.
Mango is a low-calorie fruit. Phytochemicals and dietary fiber help in bowel movement and are a natural laxative for constipation. Alphonso Mango contains 1.6 gm of dietary fiber.
As per a study by Texas A&M University, those 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 promote 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 who 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, and minerals with dietary fiber, which helps you in summer.
If consumed in moderation, mangoes are a healthful fruit added to your diet in the case of Diabetic patients.
Mangoes’ glycemic score is 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 in 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 is a Vitamin and mineral-rich fruit. It contains multiple vitamins which help your body during summer.
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 Vitamin A. It helps boost eye health and prevents age-related vision loss 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 help eliminate dead pores and exfoliate the skin.
Mangoes are called Vision and Skin Friendly.
Mango Beta Carotene
One serving of mango 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 the eye and health.
Antioxidants in mango help to repair damage to the body caused due to free radicals, which can lead to a range of health problems, including cancer, diabetes, and heart disease,
Skin Cancer Foundation of the USA always suggests you add a diet 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, two essential carotenoid antioxidants produced by fruits with 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 migraine sufferers as it has anti-inflammatory effects.
Mango is rich in 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, nearly 2% of your daily required values.
Helps energy-boosting and supply to the body and arranges the activity of muscles and nerves, which support proper heart function.
Riboflavin in Mango – Vitamin B2
Riboflavin, also called Vitamin B2 nutrients, could be a Vegan option for vitamin B2. Riboflavin helps heal body wounds heal faster. Alphonso Mango contains 0.038 mg, which is 3% of the daily required value.
It promotes your baby’s growth, healthy skin, and good vision during pregnancy. It is also essential for your baby’s nerve, muscle, and bone development.
Niacin – Vitamin B3
Alphonso Mango contains 0.669 mg, nearly 4 % of the daily required value. Niacin in mango can help enhance levels of good HDL, taking the bad cholesterol (LDL) from your body to the liver for the filtration process removed, lowering triglycerides. Niacin also lowers bad LDL cholesterol.
That niacin in mango helps in bodybuilding, which induces muscle fiber shift from type II to type I and raises the number of type 1 fibers in skeletal fibers.
Pantothenic acid – Vitamin B5
Alphonso Mangoes contain 0.197 mg, nearly 4% of the required daily value. It helps structure 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), and Help Synthesize cholesterol.
Vitamin B6 fruits
Vitamin B6 in Alphonso mango is 0.119 mg, 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 are 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 makes 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 is classified among B-vitamins, which are required to prepare white and red blood cells within the bone marrow.
Mangoes treat anemia during pregnancy due to the right amount of folate.
Choline in Mango
Alphonso Mango contains Choline 7.6 mg, nearly 2% of the daily required value. It is an essential nutrient to maintain human health. It helps brain cells 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, even higher than Apple and Watermelon.
Vitamin C benefits during pregnancy
Vitamin C benefits from absorbing iron
Vitamin C benefits acne.
Vitamin C benefits asthma
Vitamin C benefits for body
Vitamin C benefits bodybuilding.
Vitamin C benefits for eyes
Vitamin C benefits for face
Vitamin C benefits hair
Vitamin C benefits producing more disease-fighting white blood cells
Vitamin C benefits for skin
Vitamin C benefits skin bounce.
Vitamin C benefits 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 absorption 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 improve skin defense and promotes healthy hair and skin.
Vitamin E in Mango Fruit
Alphonso Mango contains Vitamin E. Mango in your diet helps build immunity levels. It is 0.9 mg, nearly 6% of the required daily value. Which helps build immunity levels, a good source of antioxidants.
Alphonso Mango Vitamin K is 4.2 μg, 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 contains calcium, copper, zinc, iron, selenium, and much more.
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 menopause 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 calcium wale fruit.
Copper in Mango
Alphonso Mango contains 0.110 mg of copper, nearly 12% of the daily required value, higher than any other summer fruit. Copper helps the human body to maintain blood vessels, the health of your bone, and the nervous system.
Acts like a natural, tasty copper supplement. That’s why it is called a superfruit.
Iron-rich fruits – Mango
Iron in Alphonso Mango is 0.16 mg, 1 % of the daily required value. Comprising universal energy and focus, it helps maintain many critical roles in the body, and gastrointestinal processes, build the immune system, and help regulate body temperature.
Mango is rich with iron; people with anemia are 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, nearly 3% of the daily required value. Magnesium in mango helps regulate muscle function, including 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 know, 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%, 14 mg of the required daily value. It helps build healthy teeth, reduces muscle pain during exercise, and 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 levels.
Mango contains potassium and magnesium, along with the 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 rare worldwide—antioxidant mineral Selenium is found in mangoes.
This antioxidant mineral help protects your body from free radicals, which damage 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 and health improves acne symptoms, reduces inflammation, correctly synthesizes DNA, reduces your risk of age-related diseases, treats diarrhea, speeds wound healing, and promotes healthy growth in children.
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 for health benefits for the eye, hair, heart, digestive, and skin.
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 and fussy eaters, which helps you as easy to add to your diet as part of smoothies and multiple dishes in multiple cuisines.
These are our views as per Internet and Books research. Please discuss this with your doctor before doing any activity.