Mango, often touted as the king of all fruit, is a tropical fruit found in tropical countries around the world. One of the most popular, nutritious fruits, it has a unique fragrance and flavour. All of its healthy properties make it a superfood. Read this article to learn more about this amazing fruit!
What is a Mango?
Mango are oval-shaped, juicy, fleshy and creamy tropical fruits. It is a drupe, or a stone fruit, distinguishable by its plump body and centre seed. Other common drupes include dates, olives, peaches, plums, cherries and coconuts.
In terms of flavour, mangoes are often described as a cross between a pineapple and a peach. Like pineapples, mangoes offer over 20 essential vitamins and minerals. The fruit is borne from a large evergreen which grows almost entirely in various sub-tropics and tropic regions. The fruit ranges from green to yellow, orange or red, but its inner flesh is usually a golden yellow.
Mango seeds made the voyage from Asia to South America, East Africa and the Middle East, with records indicating cultivation in Malaysia and East Africa around 300 or 400 A.D. Portuguese explorers introduced the fruit to Brazil and Africa. The Philippines celebrate mangoes as their national fruit, and many regions celebrate their abundance through a Mango Festival, during which they thank their patron saints for a bountiful harvest.
Over time, mango consumption grew in popularity. Today, it is the most consumed fruit in the world. Not only is it adored, it is also a powerhouse of nutrients.
Nutritional Content of Mangoes
Scientifically known as the Mangifera Indica L, mangoes belong to the Anacardiaceae plant family. This tropical fruit is oozing with various essential vitamins and minerals, as well as antioxidants and fiber. Refer to the table below to learn more about the different nutrients in the fruit.
A 100 gram serving of fresh mango may contain the following nutrients:
| Principle | Amount | % Daily Value |
| Energy | 70 Kcal | 3.5% |
| Carbohydrates | 17 grams | 13% |
| Protein | 0.5 grams | 1% |
| Total Fat | 0.27 grams | 1% |
| Cholesterol | 0 milligrams | 0% |
| Dietary Fiber | 1.80 grams | 4.5% |
| Vitamins | ||
| Folates | 14 micrograms | 3.5% |
| Niacin | 0.584 milligrams | 3.5% |
| Pantothenic acid | 0.160 milligrams | 1% |
| Pyridoxine (vit B-6) | 0.134 milligrams | 10% |
| Riboflavin | 0.057 milligrams | 4% |
| Thiamin | 0.058 milligrams | 5% |
| Vitamin C | 27.7 milligrams | 46% |
| Vitamin A | 765 IU | 25.5% |
| Vitamin E | 1.12 milligrams | 7.5% |
| Vitamin K | 4.2 micrograms | 3.5% |
| Electrolytes | ||
| Sodium | 2 milligrams | 0% |
| Potassium | 156 milligrams | 3% |
| Minerals | ||
| Calcium | 10 milligrams | 1% |
| Copper | 0.110 milligrams | 12% |
| Iron | 0.13 milligrams | 1.5% |
| Magnesium | 9 milligrams | 2% |
| Manganese | 0.027 milligrams | 1% |
| Zinc | 0.04 milligrams | 0% |
| Phyto-nutrients | ||
| Carotene-ß | 445 micrograms | — |
| Carotene-α | 17 micrograms | — |
| Crypto-xanthin-ß | 11 micrograms | — |
| Lutein-zeaxanthin | 0 micrograms | — |
| Lycopene | 0 micrograms | — |
Health Benefits of Mangoes
Here are some of the most astounding health benefits of mangoes:
- Boosts the immune system. The high beta-carotene content in mangoes helps boost the immune system. Additionally, extra beta-carotene is converted into vitamin A, which helps fight the damaging free radicals in the body.
- Naturally treats anaemia. The iron in the fruit helps naturally treat anemia. So if you or someone you love is suffering from an iron deficiency, try eating some mango!
- Helps combat cancer. The high levels of pectin in mango help prevent and combat prostate cancer. This is one of the fruit’s best health benefits.
- Lowers the risk of heart conditions. There is a high amount of pectin in mangoes, which helps lower cholesterol. Mangoes also have low sodium, which is essential in lowering the risk of heart illnesses.
- Boosts bone health. There is a good level of vitamin K in mangoes, which is beneficial in boosting bone health. The fruit also provides calcium, which strengthens the bones.
- Boosts brain health. The vitamin B6 in mangoes boosts brain function. Vitamin B6, and other B vitamins, are important for the maintenance of healthy brain neurotransmitters.
- Helps manage blood pressure. The rich magnesium and potassium content of mango helps keep blood pressure levels under control.
Without a doubt, mango is incredibly healthy!
