Mangoes are a tropical fruit imported to America from several locations and as such, you can find them year-round in many supermarkets. Adding mangoes to a well-balanced diet increases your intake of several nutrients that are important for your health. Choose firm mangoes that give slightly when pushed and are free of blemishes on the skin. Once ripe, you can store mangoes in the refrigerator for up to 3 days.
Fat and Calories
Fruit, mangoes included, is a healthy addition to your diet because it is typically low in fat and calories, while being high in nutrients. One cup of mango contains 99 calories and under 1 g of fat. Keeping your fat and calorie intake at a healthy number allows you to control and maintain your weight, which reduces your risk of health problems, including heart disease, diabetes and obesity.
Fiber
Getting enough fiber in your diet is a good way to keep your appetite in check because high-fiber foods digest slowly, keeping you feeling full for longer. Fiber is also important for regulating healthy digestion and bowel function and helps control cholesterol and blood sugar, reducing the risk of both heart disease and diabetes. Women need 22 to 28 g of fiber each day and men need 28 to 34 g daily. A cup of mango contributes nearly 3 g of fiber to this goal.
Vitamin C
The daily intake recommendations for vitamin C are 75 mg for women and 90 mg for men, making mango an ideal choice, with 60 mg per cup. Vitamin C is important because it is considered an antioxidant; getting an adequate amount each day helps your body battle cellular damage that occurs when you are exposed to environmental toxins such as smoke and pollution. These toxins produce free radicals that alter your cell structure and contribute to many diseases, including heart disease and cancer. Vitamin C is also important for healthy skin, wound healing and immunity.
Vitamin A
Vitamin A plays a role in immunity because it helps your body create the white blood cells that fight invading germs that cause illnesses from the common cold to cancer. It is also important for healthy reproduction, vision and bones. Women need 2,310 IU of vitamin A every day and men need 3,000 IU, making mango a healthy choice, as one mango has 263 IU. Mango also contains beta-carotene, a carotenoid that converts to vitamin A in your body, enhancing its benefits. A cup of mango contains over 1,000 micrograms of beta-carotene.
References
- USDA Nutrient Database
- Centers for Disease Control and Prevention: Mango
- Centers for Disease Control and Prevention: The Health Effects of Overweight and Obesity
- Office of Dietary Supplements; Vitamin A and Carotenoids; April 2006
- Office of Dietary Supplements; Vitamin C; June 2011
- MayoClinic.com; End the Guesswork With These Nutrition Guidelines; February 2011
- Linus Pauling Institute; Vitamin A; Jane Higdon, Ph.D.; Dec. 2003
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