Mango is a delicious tropical fruit that is sweet and can be used fresh in smoothies or to add to yoghurt.
Health Benefits of Mango:
- Vitamin A: Mangoes are rich in vitamin A, essential for eye health and immune function.
- Vitamin C: They provide a healthy dose of vitamin C, supporting immune health and collagen production.
- Dietary Fiber: Mangoes are a healthy source of dietary fibre, which can help with digestion and satiety.
- Antioxidants: They contain antioxidants like beta-carotene, helping combat oxidative stress.
- Vitamin E: Mangoes offer vitamin E, an antioxidant nutrient that supports skin health.
Nutrient Content per 100g of Mango:
Calories: Approximately 60-70 calories
Carbohydrates: Approximately 14-15 grams
Sugars: Approximately 14-15 grams
Dietary Fiber: Approximately 1.6 grams
Protein: Approximately 0.6 grams
Fat: Approximately 0.4 grams
Vitamin A: Approximately 54 micrograms (Beta-carotene)
Vitamin C: Approximately 36.4 milligrams
Vitamin E: Approximately 0.9 milligrams
Vitamin K: Approximately 0.6 micrograms
Vitamin B6 (Pyridoxine): Approximately 0.112 milligrams
Folate (Vitamin B9): Approximately 14 micrograms
Niacin (Vitamin B3): Approximately 0.669 milligrams
Pantothenic Acid (Vitamin B5): Approximately 0.197 milligrams
Riboflavin (Vitamin B2): Approximately 0.057 milligrams
Thiamine (Vitamin B1): Approximately 0.058 milligrams
Calcium: Approximately 11 milligrams
Magnesium: Approximately 9 milligrams
Phosphorus: Approximately 11 milligrams
Potassium: Approximately 168 milligrams
Copper: Approximately 0.092 milligrams
Iron: Approximately 0.16 milligrams
Zinc: Approximately 0.09 milligrams
Selenium: Approximately 0.6 micrograms
Please note that the nutrient content may vary slightly depending on the variety and ripeness of the mango. However, these values provide a general idea of the nutrient composition of mangoes per 100 grams.
Ways to Enjoy Mango:
- Mango Salsa: Create a delicious salsa with mango, red onion, cilantro, and lime juice.
- Mango Lassi: Blend mango with yoghurt, milk, and a sprinkling of cardamom.
- Mango Salad: Toss mango chunks with mixed greens, avocado, and a citrus dressing for a tropical salad.
- Mango Smoothie Bowl: Top a mango smoothie with granola, coconut flakes, and fresh fruit.
- Mango Chutney: Make a sweet and spicy chutney with mango, ginger, and spices to accompany various dishes.
Nutritionist Tips
Mango can improve your gut health, support your healthy weight goals, boost hair and skin health, and help to lower cholesterol and control your blood pressure.