Nutritional values ​​of mango

Mango is a kind of fruit that tastes good. You can eat both raw and ripe. High energy It is an important dietary source of potassium, dietary fiber, and vitamins. Many believe that mangoes may have anti-diabetic, cancer, inflammatory, and anti-inflammatory, and antioxidant properties.

 Therefore having a high sugar content as well But the sweetened fruit is packed with fiber and other nutrients. Its is also an alternative for those craving. Dessert Because it receives other nutrients that are beneficial to the body.

The nutritional values ​​of mango in the amount of 1 cup or 165 grams are:
  • Energy 107 Calories
  • 3 g dietary fiber
  • 24 g sugar
  • 1 gram protein
  • The Vitamin A 25 percent of the recommended daily intake.
  • Vitamin C 76 percent of the recommended daily intake.
  • Vitamin B 6 0.2 mg
  • 257 mg potassium
Are the claims about mango’s health benefits true? 

There have been some studies and medical evidence showing the benefits of Mangoes.

165 grams of mango contains 25 percent of the recommended daily amount of vitamin A. Which vitamin A plays an important role in the functioning of the body Especially the eyes and skin Good for the bones Reproductive system. The immune system One study looked at the properties of mangos. Both fresh and dried are sources of Provitamin A and may be considered one of the foods contributing to the treatment of vitamin A deficiency.

In addition to mango is rich in vitamin A. It’s also another fruit that is high in vitamin C, with 165 grams of mango containing 46 milligrams of vitamin C, or 76 percent of the recommended daily intake. 

Mango is beneficial for digestion.

Many people may have heard that Eating fruits and vegetables that are rich in fiber or high in fiber has a positive effect on the digestive system. The fibers help absorb water. To makes the stool softer and easier to move Mango is a type of fruit that contains dietary fiber. And gives satisfactory results for people with chronic constipation problems.

 This is consistent with one study where volunteers ate 300 grams of mango daily for 4 weeks found. It also helps to increase the level of good fatty acids. And beneficial for other digestion such as the secretion of gastric juice in the stomach, etc.

Mango with anti-inflammatory properties

Mango may have anti-inflammatory properties that are beneficial for certain diseases such as chronic inflammatory bowel disease. Which is caused by the immune system responds quickly Causing inflammation of the intestinal lining. 

Although the results show the efficacy of mangoes to help reduce inflammation. Many of these experiments are animal studies. Studies and experiments in human beings are still limited. There may not be enough evidence to conclusively summarize these efficacy. Therefore further study is necessary.

Anti-cancer properties

Many research studies have shown that Mango’s biological compounds may have cancer-fighting properties.For example, methanol extract from mango peel may help destroy pancreatic cancer cells. Ethanol extract from mango peel may help speed up cells. Cervical cancer dies faster, mango extract may help destroy cells. Colon cancer  Including mango gallic acid and gallotanin compounds may help destroy breast cancer cells.

This is despite several studies showing mangos’ anti-cancer properties. But some are the results of animal studies. Therefore, further human trials are needed. To more clearly confirm the qualifications in the said field.

Antioxidant properties

Mango pulp is rich in mangiferin, one of the natural polyphenols that act as an antioxidant. By preventing the damage of the body from free radicals. This can be a risk factor for vascular disease or cancer. In addition, antioxidants play an important role in cancer treatment or prevention. Macular degeneration Alzheimer’s disease Including arthritis

How to eat mango safely

Mango is one of the sweetest fruits. And have less dietary fiber or fiber. When compared with other fruits, but the sweetness that it may have a risk of adverse effects on the body. For those who want to eat mango to be safe for health Should not eat more than 2 servings per day, or about 160 grams, the amount of fruits and vegetables that should be served each day is 400 grams. Consumers may eat fruit with less sugar. Or other high-fiber fruits such as bananas, apples, oranges, berries, etc. For diabetics. Or people with health problems Should consult a doctor before eating mangoes. Sweet fruit Or any fruit that contains a lot of sugar For the safety of health .