Do Mangoes Have Vitamin C?

By : | On : June 4, 2020 | Category : Fruit Facts

Health Benefits of mangoes

Mango is a variety of stone fruit like peach, lychee, and other fruits with a large seed inside. Mangoes are tropical trees cultivated in areas with warm weather conditions like the worlds’ largest fruit production state, Florida, USA. Mango season in Florida is between May and October, but generally the peak season is summer. Mangoes are widely used in many savory dishes, salads, cakes, and drinks. Let’s take a look at the nutritional value and health benefits of this fruit.

Nutrition Facts of Mangos

Mangoes are low in calories yet high in nutrients. It is a good source of vitamin C that aids the immune system, helps the absorption of iron, and promotes cell growth and repair.

Nutrition facts for mango based on a cup of sliced mango (165 grams).

Vitamin A: 10% of the RDI

 

Riboflavin: 5% of the RDI

 

Vitamin B5: 6.5% of the RDI

 

Manganese: 4.5% of the RDI

 

Vitamin B6: 11.6% of the RDI

 

Thiamine: 4% of the RDI

 

Vitamin C: 67% of the RDI

 

Magnesium: 4% of the RDI

 

Vitamin K: 6% of the RDI

 

Folate: 18% of the RDI

 

Niacin: 7% of the RDI

 

Copper: 20% of the RDI

 

Potassium: 6% of the RDI

 

Calories: 99

 

Protein:1.4 grams

 

Carbs: 24.7 grams
Fat: 0.6 grams

 

Dietary Fiber: 2.6 grams

 

 

The Benefits of Eating Mango

  • Boost Immune System – Mango is a good source of vitamin C, which helps produce more white blood cells in the body to fight diseases. It also contains folate, vitamin K, E, and B vitamins which also help in boosting immunity.
  • Support Heart Health – Mangoes also have magnesium and potassium that help maintain a healthy pulse and at the same time relax the blood vessel to promote lower blood pressure. It can also lower the risk of having high blood cholesterol and fatty acid levels. These nutrients are essential for having a healthy heart.
  • Eye Health – Mango contains lutein, zeaxanthin, and vitamin A which helps improve vision and overall eye health. Furthermore, lutein and zeaxanthin can help protect eyes from the sun.
  • Better Hair and Skin Health – The vitamin C content of Mangoes can also give you healthy skin and improve the skin’s elasticity to prevent it from sagging and wrinkling. Vitamin C is also essential for producing collagen in our body which ensures strong hair and fewer hair problems.

Can Help Lower The Risk of Certain Cancers – Mangoes are high in polyphenols which have anticancer properties that protect us against oxidative stress that is linked to certain cancer such as colon, lung, prostate, breast, and bone cancers.

How to Add Mangoes to your Daily Diet

Mangoes are delicious, juicy, and very easy to eat. You can eat them alone or have them in your favorite salads, desserts, or smoothies – they are versatile, although some people find them hard to cut due to their large pits or seeds. So how do we cut a mango properly and keep it less messy? Here are some ways you can cut a mango.

  1. Place the mango vertically after washing it and start cutting it into three sections. Slice it from the top all the way to bottom and preserve as much of the cheeks as possible.
  2. Use a small knife to cut the cheeks of mango in lengthwise and crosswise to make cube forms.
  3. Press the backside of the cheek to poke the flesh up.

Just keep in mind that the ripe mango is sweet and contains more sugar than any other fruit. Moderate intake is a must.

 

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