Who doesn’t want a sweet and juicy fruit mango, especially in summer? You can’t deny the truth about mangoes that we all love to have them. Also, mangoes have different variations, and we have our pick of their varieties.
If you are diet conscious, you must have done good research also. But only knowing the number of calories isn’t enough because you should also learn other important things related to mangoes while eating them. Mango isn’t only a calorie fruit but is nutritious as well.
Another thing you heard apart from the taste of a mango is one of the causes of pimples. But is this true, or, just an assumption of a few people? In addition, you must have a few queries related to mangoes. If you want to find the answers or explore the mango fruit, you have chosen the accurate article.
We’ll begin with its health benefits because a fruit like a mango needs no introduction. At least a few basic facts everyone knows, but there are other points that you should know before intaking it.
1. Is Mango Fruit Nutritious?
Do not doubt even slightly about mangoes when it comes to nutrition. Mango is a tropical fruit with some excellent nutrients. If you ever had mangoes before, you must know it’s a stone fruit because of its seed.
There are various ways of eating mangoes. You may opt for any of the methods because all of the methods are equally effective. We’ll talk about the variations later in this article because currently, we have to focus on its nutritious factors.
A mango is low-calorie fruit and is included in a healthy diet too. Eating fresh mango will give more advantages in every aspect. Mango nutrition isn’t limited to one or two, but vitamin C is the top-notch nutrition that will help your body function. Therefore, we’ll discuss a few mango nutrition facts one by one.
2. What Nutrients Are in a Mango?
Mango fruit has an impressive nutrient factor, but that doesn’t mean you can have them unlimited. You should set a limit because your body needs to be balanced. A few mango nutrients are listed below.
2.1. Minerals and Vitamins
Apart from vitamin C, you will get benefits from other vitamins also. Everyone’s body’s requirements differ, but talking about a regular cup eating fresh mango will give 66% of your body’s daily value, and 11% of Vitamins A and Vitamin E are in a mango. In addition, you’ll get a small part of other vitamins as well while eating fresh mango.
Minerals are also necessary for our bodies, and mango fruit contains an amount of potassium, magnesium, and copper. This contamination is helpful to people like us but is more effective for patients with disease or women during pregnancy.
2.2. Fat-Free
Many people think mango is a sweet fruit, so it must have unhealthy fats. Because of the unhealthy fats, we might gain weight. But, this assumption about fresh mangoes is so incorrect. Mangoes do contain fat, but all of them are healthy.
Suppose you have a cup of mango and only a slight amount of fat enters your body. Fat is also a requirement of our body, and this little fat fulfills the need.
Therefore, you can also say mango is a fat-free fruit, so while eating them, don’t get to think of weight gain. The sweet taste of mango is natural sugar, not any artificial chemicals.
2.3. Carbohydrate
The level of carbohydrates in mango is slightly high, but you should not worry because it won’t affect your health. The carbs in a mango contribute a few percent to your daily value. Maximum of you are concerned about its fiber- right? Let’s make this doubt of yours clear.
Almost the sweetness in mango is due to its natural sugar, and there is no harm in naturally obtained things. And yes, mango does contain fibers but 2-3% only. Including fiber in your diet won’t be a bad idea because it will fulfill your daily requirement.
2.4. Calorie
Calories were the reason why you are here. You already know a mango has calories but in lower amounts. Because of the low calories, they are considered a great choice to add to your diet.
Low in calories is one of the health benefits that we can’t disregard. Regarding the number of calories, you must have some queries. So, it’s time for a deep look at mango calories.
3. How Many Calories are Packed in a Mango?
While reading about calories, you have thought of it at least once. You already know mango fruit is low-calorie, but the number of calories most of you don’t know. According to healthline.com, one cup of mango does not even have 100 calories. Therefore, they have said it is a low-calorie fruit.
We only purchase fresh mangoes because they are healthy in every aspect. Any fresh fruit you purchase provides sufficient nutrition to your body. But the number of calories in mango isn’t answered yet. However, there are many factors also upon which the calorie amount depends.
Mango serving size, quantity, texture, and variation are the few factors we should keep in mind while measuring the calories in a mango. Calorie measure in distinct variations of mango is listed below.
3.1. Raw Mango
You must have seen green mangoes that are called raw ones. If any of you thinks that raw mango is less nutritious, you are incorrect because raw mangoes are more nutritious than ripe mangoes. But there must be no comparison between them because of their nutritional values.
After concluding all the factors, a cup of raw mango has around 99-100 calories. Therefore, having them in your diet is a good idea. In addition, these raw mangoes are helpful for your weight loss.
3.2. Ripe Mango
Ripe mangoes are also nutritious edible stone fruit. Mostly, the ripe ones look yellow, but there is some ripe mango with green outer skin too. Therefore, don’t trust the skin color of mangoes.
You already know one ripe mango is a healthy one with 202 calories. Due to containing more than twenty nutrients, it is also called a superfruit.
3.3. Dried Mango
There is no doubt about a fresh mango being more nutritious than a dried mango. But the dried ones have some health benefits too. Therefore, we can’t ignore them because the dried mangoes give comfort from stress and can boost your energy level.
In addition, it may help you with weight loss and is a good source of skin care. Due to unfresh, a dry mango becomes sweeter. About nine pieces of dry mangoes contain 128 calories.
A dried mango maybe has a lot of nutrition but won’t be much helpful in health. Indeed, their intake may result in a few suffering. Therefore, you should always eat a dry mango in a limited amount.
3.4. Mango Fruit Juice
Fresh Water or fruit juice is healthy for our health, and mango juice is one of them. This juice is healthy than others because it contains a lot of nutrients. And Calories depend upon the juice’s quantity and the size of the glass.
Generally, we drink one glass of mango juice a day. So, this one glass of juice has around 128-130 calories. You’ll see a variety of mango juices available in stores, but those are considered less nutritious than homemade mango juice. Homemade juices are fresh, pure, and chemical-free.
4. What Are the Health Benefits of Eating Mangoes?
Due to the presence of essential nutrients and natural sugar compared to other fresh fruits, mangoes are helpful for your health. Mango is one of the seasonal fruits, so whenever you get a chance to have them, don’t miss them. A few health benefits of mango are listed below.
4.1. Digestive Health
The intake of mango may comfort in enhancing your digestive system. This fruit contains everything required for healthy digestion. Along with digestive enzymes, dietary fiber is also necessary, and mango has both. Most of you know about dietary fibers, but do you know why digestive enzymes are required?
The digestive enzymes play a pivotal role in our body’s function. It helps to convert complex food into simple ones so that our digestive system works properly by absorbing the food molecules.
In addition, a mango gives relief from the issues related to digestion. Now, you’ll say we should use medicine while suffering from such diseases. Your thinking isn’t wrong, but in such a situation, if you eat a mango, you’ll recover fast.
4.2. Healthy Immune System
A mango has immune-boosting nutrients, and a cup of mango is enough to manage a bold immune system in our bodies. By eating mangoes, the requirement of Vitamin A and C gets fulfilled in our body. But these requirements for immunity boosting aren’t limited to these two as they need other nutrients too.
Don’t worry because a mango has other nutrients like vitamin E, B, folate, etc. If those nutrients do not enter our bodies, we may suffer from infections. Therefore, you should have a mango because they make your body’s blood cells bold with its nutritional power to fight against any virus or disease.
4.3. Cancer
Due to the presence of anti-cancer properties in a mango, you should take this to avoid cancer-related health problems. Oxidative stress is similar in various types of cancer, and you can get rid of it by eating mangoes. This fruit has all the nutrients that can help in not growing cancer cells.
Therefore, cancer patients must include mango in their diet because it gives prevention from it. In addition, mango is beneficial for fighting cancer tumors as well.
4.4. Plant Compounds
Along with vitamins and minerals, mango contains plant compounds too. Polyphenol is the compound we are talking about. Because of the polyphenol presence, mango helps in protecting our bodies. Now you’ll say, “Aren’t antioxidants protecting our body”?
Polyphenol is also an antioxidant, so you are not wrong. In addition, mango has other properties that are helpful for our cells from free radicals.
Although, do not ignore these radicals because they can damage your body cells. Therefore, our bodies require plant compounds to fight such radicals.
4.5. Heart Health
Potassium and magnesium are the two nutrients that support the function of a healthy heart in our body. These nutrients keep the blood pressure of our body low and relaxed.
Also, it will keep our pulse neutral. Therefore, mangoes are considered healthy for our heart as it has all the required nutrition that our body demands for healthy heart function.
4.6. Healthy Skin
Don’t we want smooth and healthy skin? We also try various products to get it, but if you eat a mango regularly, your skin will become healthy and more glowing than before. You also know the importance of vitamins for our skin.
Vitamin C deficiency can cause skin-related problems, but mango is rich in vitamins. Therefore, the consumption of mangoes will give you wrinkle-free smooth skin.
The peel and the seed of mangoes are also helpful in treating your skin. We all have different skin types, so you should use mango skin or seed on your face if you have dry skin. Therefore, you should use mangoes to have bacteria-free, acne-free, smooth, and healthy skin.
5. FAQs
Is Mango a Poisonous Fruit?
Mango belongs to the Poison Ivy family but is edible for us. Apart from mangoes, other foods belong to the same botanical family, and we eat them too.
Mango skin contains a substance that may cause poison ivy rash, but only to those who are allergic to poison ivy. Otherwise, it’s stable to use or touch mango skin.
If you are allergic to them, do not touch the skin part of the mango because if you do, you may suffer from skin rashes. Despite having an allergy, you can eat a mango because it won’t harm you. Poison is only on its outer part, not the inner one.
Can Mango Be the Reason for Developing Diabetes?
You also know mangoes have multifaceted health benefits, and diabetes is one of them. They never cause defects in diabetic patients. It tastes sweet because of the natural sugars.
By eating mangoes, you’ll see a rise in your blood glucose, but it won’t cause any side effects. Therefore, don’t consider its sugar content unhealthy for diabetes, and enjoy your sliced mangos every day.
Can We Consume a High Amount of Mangoes?
No, you should not eat mangoes in high amounts because our body has set limits to everything. Mango has several health benefits, but excess consumption may result in health injuries to you. You have to suffer from gastrointestinal problems like diarrhea, pain in the stomach, and indigestion.
Conclusion
Overall, do not bother yourself about thinking of your health while having them because now you know the calories in a mango. This fruit contains nutrients only, but you should be mindful of eating them in a limited amount.
However, mango helps the healthy cell in our body to stay strong and consistent. The increased risk of diseases also gets reduced if you add mango to your diet.
Whether you want to have long vertical slices or smoothies of mango, you can choose any of them because mango has a lot of variations.
Last Updated on by kalidaspandian
