Mango fruit, also known as the “King of Fruits,” is a tropical fruit that is native to South Asia but is now grown in many parts of the world. It has a sweet, juicy, and flavorful flesh that is enjoyed by many people around the world. Apart from its delicious taste, mango fruit has a variety of health benefits that make it a great addition to a healthy diet. In this article, we will explore the many benefits of mango fruit in detail.
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Rich in Nutrients
Mango fruit is packed with essential vitamins and minerals that are important for overall health. One cup (165 grams) of sliced mango contains the following nutrients:
- Calories: 99
- Carbohydrates: 25 grams
- Protein: 1.4 grams
- Fat: 0.6 grams
- Fiber: 3 grams
- Vitamin C: 67% of the Daily Value (DV)
- Vitamin A: 10% of the DV
- Folate: 18% of the DV
- Potassium: 6% of the DV
- Copper: 9% of the DV
Mango fruit is also a good source of other essential vitamins and minerals such as vitamin B6, vitamin K, and magnesium. These nutrients are essential for maintaining good health and preventing chronic diseases.
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High in Antioxidants
Mango fruit is rich in antioxidants such as polyphenols, carotenoids, and ascorbic acid. These antioxidants help to protect the body from oxidative stress, which is caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
Studies have shown that mango fruit has a higher antioxidant activity than other fruits such as papaya, pineapple, and guava. The antioxidants in mango fruit are also believed to have anti-inflammatory properties, which can help to reduce the risk of chronic diseases.
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May Improve Digestive Health
Mango fruit contains a type of fiber called soluble fiber, which helps to regulate digestion and prevent constipation. Soluble fiber also helps to lower cholesterol levels and reduce the risk of heart disease. One cup of mango contains 3 grams of fiber, which is about 12% of the daily recommended intake.
Mango fruit also contains enzymes such as amylase, which helps to break down carbohydrates, and protease, which helps to break down proteins. These enzymes may aid in digestion and improve nutrient absorption.
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May Boost Immune System
Mango fruit is high in vitamin C, which is essential for a healthy immune system. Vitamin C helps to stimulate the production of white blood cells, which are responsible for fighting infections and diseases.
Studies have shown that vitamin C can help to reduce the duration and severity of the common cold. One cup of mango contains 67% of the daily recommended intake of vitamin C.
Mango fruit is also a good source of vitamin A, which is important for a healthy immune system. Vitamin A helps to maintain the health of the skin and mucous membranes, which act as barriers against infections.
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May Improve Heart Health
Mango fruit contains several nutrients that are beneficial for heart health. It is low in saturated fat and cholesterol, and high in fiber, potassium, and vitamin C. These nutrients work together to reduce the risk of heart disease.
Fiber helps to lower cholesterol levels by reducing the absorption of cholesterol in the bloodstream. Potassium helps to regulate blood pressure, which is important for maintaining a healthy heart. Vitamin C helps to prevent the oxidation of cholesterol, which can lead to the formation of plaques in the arteries.
