Mangos
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
99
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 99 (100.0%) |
| Fat | 5.6 (5.7%) |
| Protein | 5.4 (5.5%) |
| Total | 99 (100%) |
Serving: 1 cup pieces [165g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 138 (83.5%) |
| Carbohydrate | 25 (15.0%) |
| Protein | 1.4 (0.8%) |
| Fat | 0.6 (0.4%) |
| Ash | 0.6 (0.4%) |
| Total | 165 (100%) |
Serving: 1 cup pieces [165g]
Benefits
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High in vitamin C which is an antioxidant that protects cells from free radical damage and supports immune function
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Contain carotenoids like beta-carotene which are antioxidants and may reduce risk of chronic diseases. Beta-carotene can be converted to vitamin A in the body
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High in fiber which aids digestion and may help manage blood sugar and cholesterol levels
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Contain compounds that may help reduce inflammation throughout the body
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Low in calories but high in nutrients making them a healthy snack or addition to meals and smoothies
Risks
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High in natural sugar content which can contribute to weight gain if consumed in large quantities
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Contains a compound called urushiol which can cause a skin rash known as mango allergy or mango poisoning in sensitive individuals
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The peel and seed of mango contain compounds that can potentially lower blood sugar levels. People with diabetes should monitor their blood sugar levels closely after eating mangoes
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Contains a compound called latex which can cause anaphylaxis or other allergic reactions in latex-allergic individuals
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Eating unripe or spoiled mangoes may cause gastrointestinal issues like diarrhea or vomiting due to the presence of compounds that are difficult to digest
Additional Information
Mangos, raw, are a delicious tropical fruit that not only provide a burst of flavor but also offer numerous nutritional benefits. These juicy fruits are a rich source of vitamins, minerals, and antioxidants, making them a healthy addition to your diet. However, it is important to be mindful of portion sizes and potential risks associated with consuming mangos.
One primary attribute of raw mangos is their high vitamin C content. Just one cup of sliced mango provides approximately 60% of the recommended daily intake of vitamin C. This essential nutrient plays a crucial role in supporting a healthy immune system, promoting collagen synthesis for skin health, and acting as a powerful antioxidant that protects cells from damage caused by free radicals.
Secondary attributes of raw mangos include their fiber and vitamin A content. Mangos are a good source of dietary fiber, with one cup providing around 2.6 grams. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and supporting heart health by helping to lower cholesterol levels. Additionally, raw mangos are packed with vitamin A, with one cup containing about 25% of the recommended daily intake. Vitamin A is important for maintaining healthy vision, supporting immune function, and promoting the growth and development of cells and tissues.
Raw mangos also contain several other vitamins and minerals in smaller amounts. These include vitamin E, vitamin K, various B vitamins (such as thiamin, riboflavin, and folate), potassium, and magnesium. These nutrients contribute to overall health and well-being by supporting various bodily functions like nerve function, energy production, and maintaining electrolyte balance.
While mangos offer numerous nutritional benefits, it is important to be aware of potential risks associated with their consumption. One risk is the relatively high sugar content of mangos. Although the sugar in mangos is natural and comes with fiber and other beneficial nutrients, individuals with diabetes or those watching their sugar intake should be mindful of portion sizes to avoid spikes in blood sugar levels.
Another potential risk is the presence of allergenic compounds in mangos. Some individuals may have an allergic reaction to mangos, especially if they are allergic to other fruits such as poison ivy, poison oak, or cashews. These individuals may experience symptoms like itching, swelling, or hives after consuming mangos. If you have known allergies, it is advisable to consult with a healthcare professional before adding mangos to your diet.
In conclusion, raw mangos are a nutrient-rich fruit that offer several health benefits. They are an excellent source of vitamin C, provide dietary fiber, and contain other essential vitamins and minerals. However, individuals with diabetes should be mindful of their sugar intake, and those with known allergies should exercise caution. Including mangos as part of a balanced diet can be a delicious way to enjoy their nutritional benefits while adding variety to your meals.