Mango Calories, Nutrition Information and Health Benefits
The mango originated in India and Southeast Asia. It's been cultivated for more than 4,000 years in those areas. Since then, the production of mangos has traveled to many other areas of the globe. Today, most of the mangos sold in the United States come from Haiti, Mexico, South America or the Caribbean.
The mango grows in hot areas on evergreen trees that can be as tall as 60 feet. There are over 1000 varieties of mangos. This means you have a selection of various colors, sizes or shapes. Some of the fruits will appeal to you more than others, so if you find one you love, don't assume they're all the same. One thing that doesn't change is the impact the mango has on your nutrition.
Mango Calories and Nutrition Facts
Photo courtesy of Wikipedia
The mango nutritional facts include an array of vitamins and minerals as well as other important phytonutrients. One cup of sliced mango adds 165 calories to your diet but also provides you with approximately 75 percent of your daily value for vitamin C as well as 25 percent of the vitamin A requirement. In addition, a cup of mango also offers approximately 10 percent of the required vitamin K, B6 and E. It also contains thiamin, riboflavin, niacin, folate, pantothenic acid and choline.
The mango is rich in vitamins but it also contains minerals too. You'll find calcium, magnesium, phosphorus, potassium copper, iron, manganese and selenium in the mango. Just as with any type of fruit or vegetable, the total amount of the vitamins and minerals varies depending on the soil conditions and variety.
Health Benefits of Mango
Many people use mango supplements to reduce their stomach acidity that causes indigestion. Mango contains esters, aldehydes and terpenes that benefit those with digestion problems.
As a side benefit, the vitamin E in the mango also enhances and regulates the production of the sex hormones. That means it may increase your sexual drive in addition to making your stomach feel better.
You'll find that the high dietary fiber, the vitamin C and the pectin play a role in lowering your cholesterol. The best part of this is that it specifically lowers the LDL cholesterol, the bad one. In addition to lowering cholesterol, the mango is heart healthy in other ways. The high vitamin C content and other phytochemicals are powerful antioxidants that can also protect your heart from the ravages of free radicals.
Besides fighting heart disease, consuming mangos can also boost your immune system. This helps you fight off viruses, cancer and other diseases, including the common cold.
If you're having some difficulty concentrating, try snacking on a mango. The glutamine acid in the mango can boost your memory while maintaining the best environment to keep the brain cells healthy and active.
Many people, particularly women, are deficient in iron. Mango can help fill that void as well as providing other important nutrients. It also includes calcium. Creating a mash of mango and applying it to the face for ten to fifteen minutes then rinsing thoroughly is also a treatment for clogged pores from acne.
Side Effects of Mangos
You can have too much of a good thing, that also includes mangos. Aside from the traditional dangers with any type of food, salmonella and allergies, too many mangos can give you diarrhea, make you gain weight and increase your blood sugar levels. In fact, one diet to gain weight includes drinking a glass of milk with a mango each evening. If you're sensitive to the chemical urushiol, dealing with mangos can cause contact dermatitis. This makes your skin itch, flake, become red and blister.
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