Even though originally cultivated in India, the exotic mango is featured on tables around the globe. This nutritious fruit is bursting with vitamins, antioxidants and a decidedly tropical taste that can be found in dishes from Africa to Asia and from India to North America.
Mangoes: Nutritional Overview
Mangoes contain no significant fat, cholesterol or sodium, and at only 50 calories per 1/2 cup serving, they are a nutritious addition to any meal. Chopped mango gives oatmeal, yogurt and fruit salads a tropical twist. Likewise, mango salsa can breathe new life into chicken or fish dishes. Mango sorbet is a refreshing end to any meal.
Vitamin A/ Beta-carotene
Beta-carotene, the type of vitamin A derived from plant based foods, plays an important role in many bodily functions. These functions include normal cell division, reproduction, vision, skin health and immune system support. A single 1/2 cup serving of mango provides 130 percent of the daily allowance of beta-carotene.
Vitamin C
Vitamin C plays a key role in collagen production. Collagen is essential to strong ligaments, tendons, skin and blood vessels. It is also necessary for tissue repair and wound healing. One medium mango provides 40 percent of the daily recommended value of vitamin C. It is also worth noting that green mangoes typically contain higher concentrations of vitamin C than ripe ones.
Potassium
Potassium is an essential mineral necessary to proper cell, tissue and organ function. It is also an electrolyte and as such plays a key role in nerve transmission, muscle contraction and heart function. One medium mango has 180 mg of potassium, which equals 5 percent of the daily recommended value.
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