Kompas.com – Mango (Mangifera Indica) which has been powerful more than 4,000 years, produces hundreds of varieties with unique flavors, shapes, sizes and colors.
In addition to its delicious taste, mango also has nutritional content and extraordinary health benefits.
Here are 10 health benefits of mangoes and nutritional information:
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1. Rich in nutrition
One cup (165 grams) Fresh Mango contains:
- Calories: 99
- Protein: 1.4 grams
- Carbohydrates: 24.7 grams
- Fat: 0.6 grams
- Fiber: 2.6 grams
- Sugar: 22.5 grams
- Vitamin C: 67 percent of daily needs
- Copper: 20 percent of daily needs
- Folate: 18 percent of daily needs
- Vitamin B6: 12 percent of daily needs
- Vitamins A and E: each 10 percent of daily needs
Vitamin C in mango helps the immune system, absorption of iron, and cell growth and repair. Copper and folate content is also important for fetal development during pregnancy.
2. low in calories
Fresh mangoes have low calorie density, with less than 100 calories per cup (165 grams).
This makes it a good choice for those who want to control calorie intake while still feeling full.
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However, dry mangoes have higher calories and sugar, so it should be consumed in limited quantities.
3. Helps prevent diabetes
Although mangoes contain natural sugar that is quite high, research shows that consumption of fresh fruit, including mangoes, can reduce the risk of diabetes.
Diseases that can be relieved by eating mangoes.A study found that adding 10 grams of frozen mangoes to the diet for 12 weeks can significantly improve blood sugar levels. Consumption in moderate amounts, about one cup per dish, is recommended.
4. Contains healthy vegetable compounds
Mango fruit is also rich in polyphenols, including mangiferin, catechins, anthocyanins, and error acid.
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This polyphenol acts as an antioxidant that protects the body’s cells from damage caused by free radicals, which can cause premature aging and chronic diseases such as cancer and diabetes.
5. Improve the immune system
One cup of mango provides 10 percent daily needs of vitamin A and almost 75 percent of vitamin C. vitamin A needs a healthy immune system, while vitamin C increases the production of white blood cells and strengthens the defense of the skin.
Do you like eating mangoes? When you eat mangoes, there are many health benefits that you can include maintaining heart health and preventing cancer.Mango also contains copper, folate, vitamin E, and vitamin B complex that supports immunity.
6. Supports heart health
Mango contains magnesium and potassium which helps maintain healthy blood flow and lower blood pressure.
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