MANGO (Mangifera indica) is an excellent source of carotene, vitamin A, C, E, B vitamins, and copper. It is also a good source of potassium, magnesium and a very good source of both soluble and insoluble fiber. 1-cup serving of sliced mango provides 12% of the daily value of fiber; more than half is soluble fiber, the type of fiber that latches on to cholesterol and helps to prevent cardiovascular disease.
HEALTH BENEFITS Mangoes have a high concentration of carotenoids, antioxidants, and various flavonoids
According to data obtained from 2002 research conducted by Dr. Percival, and associate professor at the University of Florida's Institute of Food and Agricultural Sciences, mango is able to stop normal cells from turning into cancer cells.
A diet analysis of 64 patients with gallbladder cancer and 101 patients with gallstones showed that mango consumption can reduce the risk of gallbladder cancer by 60%—the highest reduction in the risk of this cancer found for any fruit or vegetable.
Because of their high iron content, mangoes are beneficial for people with anemia. People who suffer from muscle crumps, stress, and heart problems can benefit from mangoes' high potassium and magnesium content.
In addition, mango can be safely enjoyed by people with diabetes. When plasma glucose and insulin response to various tropical fruits were compared, the glucose response curve to mango was the lowest of all.
Nutritional Profile of Mango
1
fruit without refuse =
207 g
| Nutrient |
Amount | Unit |
| Proximates |
| Water | 81.71 | g |
| Energy | 65 | kcal |
| Protein | 0.51 | g |
| Total fat | 0.27 | g |
| Ash | 0.5 | g |
| Carbohydrate | 17 | g |
| Fiber, total | 1.8 | g |
| Sugars, total | 14.8 | g |
| Minerals |
| Calcium, Ca | 10 | mg |
| Iron, Fe | 0.13 | mg |
| Magnesium, Mg | 9 | mg |
| Phosphorus, P | 11 | mg |
| Potassium, K | 156 | mg |
| Sodium, Na | 2 | mg |
| Zinc, Zn | 0.04 | mg |
| Copper, Cu | 0.11 | mg |
| Fluoride, F | 0 | mcg |
| Manganese, Mn | 0.027 | mg |
| Selenium, Se | 0.6 | mcg |
| Vitamins |
| Vitamin C | 27.7 | mg |
| Thiamin | 0.058 | mg |
| Riboflavin | 0.057 | mg |
| Niacin | 0.584 | mg |
| Pantothenic acid | 0.16 | mg |
| Vitamin B6 | 0.134 | mg |
| Folate, total | 14 | mcg |
| Folic acid | 0 | mcg |
| Food folate | 14 | mcg |
| Folate (DFE) | 14 | mcg_DFE |
| Vitamin B12 | 0 | mcg |
| Vitamin A (IU) | 765 | IU |
| Vitamin A (RAE) | 38 | mcg_RAE |
| Retinol | 0 | mcg |
| Vitamin E (α-tocopherol) | 1.12 | mg |
| Vitamin K (phylloquinone) | 4.2 | mcg |
| Fatty Acids |
| Fatty acids, total saturated | 0.065 | g |
| Fatty acids, total monounsaturated | 0.102 | g |
| Fatty acids, total polyunsaturated | 0.051 | g |
| Cholesterol | 0 | g |
| Amino Acids |
| Tryptophan | 0.008 | g |
| Threonine | 0.019 | g |
| Isoleucine | 0.018 | g |
| Leucine | 0.031 | g |
| Lysine | 0.041 | g |
| Methionine | 0.005 | g |
| Cystine | 0 | g |
| Phenylalanine | 0.017 | g |
| Tyrosine | 0.01 | g |
| Valine | 0.026 | g |
| Arginine | 0.019 | g |
| Histidine | 0.012 | g |
| Alanine | 0.051 | g |
| Aspartic acid | 0.042 | g |
| Glutamic acid | 0.06 | g |
| Glycine | 0.021 | g |
| Proline | 0.018 | g |
| Serine | 0.022 | g |
| Hydroxyproline | 0 | g |
| Phytosterols |
| Sitosterol, beta | 0 | mg |
| Campesterol | 0 | mg |
| Stigmasterol | 0 | mg |
| Other |
| Alcohol, ethyl | 0 | g |
| Caffeine | 0 | g |
| Theobromine | 0 | g |
| Carotene, beta | 445 | mcg |
| Carotene, alpha | 17 | mcg |
| Cryptoxanthin, beta | 11 | mcg |
| Lycopene | 0 | mcg |
| Betaine | 0 | mcg |
| Lutein+zeaxanthin | 0 | mcg |
| FLAVONOIDS |
| (-)-Epicatechin |
0 | mg |
| (-)-Epicatechin 3-gallate |
0 | mg |
| (-)-Epigallocatechin |
0 | mg |
| (-)-Epigallocatechin 3-gallate |
0 | mg |
| (+)-Gallocatechin |
0 | mg |
| Quercetin |
0 | mg |
| Apigenin |
0.01 | mg |
| Kaempferol |
0.01 | mg |
| Delphinidin |
0.02 | mg |
| Luteolin |
0.02 | mg |
| Pelargonidin |
0.02 | mg |
| Myricetin |
0.03 | mg |
| Cyanidin |
0.1 | mg |
| (+)-Catechin |
1.72 | mg |
NOTES:Some phytochemicals of fruits and vegetables are strong antioxidants and can activate and detoxify carcinogens, or even influence processes that alter the course of the tumor cell. Although antioxidant capacity varies greatly among fruits and vegetables, it is better to consume a variety of commodities rather than limiting consumption to a few with the highest antioxidant capacity.