The mango is a tropical fruit that originated in India, where people believe its flesh is sacred. The fruit grows in the Caribbean islands today, and the island of St. Lucia hosts a mango festival each year. The internal yellowish-orange fruit is tangy and sweet, but the large oblong seed that fills the center obstructs clean removal of the edible sections. Slicing pieces off either side of the seed, cutting it in a crosshatch pattern and removing the cubes is the best method for obtaining the most fruit. The mango provides a variety of nutrients important for good health.
Carbohydrates
The high level of carbohydrates in a mango may be expected considering its intensely sweet flavor. With the increasing risk of metabolic disorders and potential for developing Type 2 diabetes, considering carbohydrate digestion is always important. A mango that weighs approximately 12 oz. contains 50.3 g of carbohydrates, which constitutes 17 percent of the American Dietetic Association's 300 g daily requirement. Included with the carbohydrates are 5.4 g of fiber. The fiber acts as a buffer, preventing sugar from rushing into the blood and causing a spike in blood glucose that requires a concerted effort by the metabolism to correct.
Vitamins
The mango provides two vitamins in substantial quantities: vitamin C and vitamin A. The vitamin C content in a mango is twice the 60 mg ADA daily value, or 122 mg. Vitamin C supports immune system function and improves the quality of skin, manufacturing collagen, the firming element of skin and organs. The amount of vitamin A in a mango is 72 percent of the 5,000 mg daily requirement, or 3,636 IU. Vitamin A supports eye, hair and skin health.
Potassium
Potassium is a key mineral in the composition of fruits and vegetables. It supports important, life-sustaining functions in the body. Potassium conducts electricity in the heart, which is important for the prevention of an arrhythmia, or an irregular heartbeat. It also determines the level and balance of bodily fluids, helping regulate blood volume and blood pressure. If the body lacks adequate potassium, blood volume may increase and apply excess pressure on the arterial walls. A mango provides 564 mg of potassium, or 16 percent of the 3,500 mg ADA daily recommendation.
Protein
The protein in fruit is typically low and does not contribute substantially to dietary needs. The mango is an exception. It provides nearly 3 g of protein, about twice the amount in most fruits. The amount of protein is key, because along with fiber, it ensures the fruit sugars do not impact the bloodstream all at once. A sweet mango is a delicious treat, and its natural ingredients make it a healthy addition to the diet.
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