Mangoes are one of the richest sources of vitamin A and vitamin C and minerals namely potassium, calcium and phosphorus. It is laden with fiber too.
Mango versus Other Fruits
Vitamin A and Vitamin C content of Mango versus other Fruits (per 100 grams)-
|Fruit||Vit C (mg/ 100g)||Vit A (Beta carotene) (mcg/100g)||Dietary Fiber|
One 100g mango provides-
► Around 50 percent of daily vitamin C
► More than 50 percent of daily vitamin A
► A good amount of dietary fibre (60 percent insoluble fiber, and 40 percent soluble fiber)
Health Promoting Effects
Health promoting effects of mango come from its rich content of nutrients, bioactive compounds and fiber.
Lipid and Blood Glucose Lowering Effect
According to a recent animal study conducted by Edralin Lucas, associate professor in Nutritional Sciences in the College of Human Environmental Sciences at Oklahoma State University, incorporating mango in the diet could aid in reducing body fat and controlling blood sugar.
According to Lucas, mango contains nutrients and other bioactive compounds that provide various health benefits. The findings demonstrated mango flesh to be a promising alternative to lipid lowering drugs. Mango was seen to affect several factors involved in fat metabolism as it reduces the circulating level of the hormone leptin. Leptin is produced by fat cells and its concentration in the blood is directly proportional to the body fat content. As body fat stores increase, the levels of leptin also increase. Leptin plays a key role in regulation of appetite. In the study, mice receiving high fat diets containing mango had significantly lower levels of leptin than mice eating the high fat diet alone. In addition to the positive effects of mango on body fat, the mango-containing diets also exhibited glucose lowering properties.
The high levels of fiber, pectin and vitamin C also help lower serum LDL cholesterol levels. Mango is rich in potassium which helps in controlling heart rate and blood pressure.
Anti Cancer Effect
A study led by Susanne Mertens-Talcott, Ph.D., Assistant Professor and Director for Research, Institute for Obesity Research and Program Evaluation of Texas, examined the effects of polyphenols found in fresh mangoes on cancerous and non-cancerous breast cells.
The study suggested that mango polyphenols limit inflammatory response in both cancerous and non-cancerous breast cells. The antioxidant compounds in mango fruit have been found to protect against colon, chest, leukemia and prostate cancers. These include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methyl gallate, and other enzymes.
Immune Boosting Effect
The high amount of vitamin C and vitamin A in mangoes, along with different kinds of carotenoids help keep the immune system healthy and strong. Because of their high content of vitamin A, mango is known to promote good eyesight.
Tartaric acid, malic acid, and traces of citric acid found in mangoes help to maintain the alkalinity of the body. Enzymes in the fruit help in digestion. The fiber too helps in digestion and elimination. The raw mango acts as a coolant in summers. Juice of the green mango helps cool down the body and prevents sun stroke.
Mango is rich in Vitamin B-6 which is essential for Gamma-Amino Butyric acid (GABA) hormone production. GABA is an amino acid which acts as a neurotransmitter in the central nervous system, inhibiting nerve transmission in the brain, thus causing a calming effect.
Metabolically Healthful Effect
Mangoes are rich in minerals like copper, manganese and zinc. Copper acts as a co-factor for many important vital enzymes such as cytochrome c-oxidase and superoxide dismutase. It is essential for production of red blood cells in the body.
|Calcium, Ca||11 mg||1.1 %|
|Copper, Cu||0.11 mg||5.55 %|
|Iron, Fe||0.16 mg||0.89 %|
|Magnesium, Mg||10 mg||2.5 %|
|Manganese, Mn||0.06 mg||3.15 %|
|Phosphorus, P||14 mg||1.4 %|
|Potassium, K||168 mg||4.8 %|
|Selenium, Se||0.6 mcg||0.86 %|
|Sodium, Na||1 mg||0.04 %|
|Zinc, Zn||0.09 mg||0.6 %|
|Vitamin A||1082 IU||21.64 %|
|Vitamin C||36.4 mg||60.67 %|
|Vitamin B6||0.12 mg||5.95 %|
|Vitamin E||0.9 mg||3 %|
|Vitamin K||4.2 mcg||5.25 %|
|Riboflavin||0.04 mg||2.24 %|
|Thiamin||0.03 mg||1.87 %|
|Folate, DFE||43 mcg||10.75 %|
|Niacin||0.67 mg||3.34 %|
|Fiber||1.6 g||6.4 %|
|Cholesterol||0 mg||0 %|
|Carotene, alpha||9 mcg|
|Carotene, beta||640 mcg|
|View all +|