Mangoes are tropical fruits with a huge pulp surrounding the inner seed. Mangoes contain a variety of nutrients in a low calorie package.
mangoes became very popular, It is used in many smoothies and common snack foods.
Nutritional values in mangoes
Mango is a type of fruit that can be dried. where feeding dried fruits can be beneficial, Which is a healthy snack option.
However, You should still eat dried fruits, Because they contain more calories and sugar than fresh fruits.
Dried fruit does not contain any of the water that regular fruit does.
This means that you are more likely to overeat when snacking on dried fruit than when eating fresh fruit.
According to the USDA , dried, unsweetened mangoes contain more carbohydrates and calories than regular mangoes.
A third of a cup of dried mango contains about 160 calories.
Most of these calories come from the carbohydrate content of the mango. Dried mango contains small amounts of fat and protein.
While a third of a cup of dried mango provides about 160 calories, This translates to just 40 grams of carbohydrates.
The juice provides 0.8 grams of fiber and contains 33 grams of carbohydrates. With a sugar content of 31 gr.
One cup of mango juice contains 61 grams of potassium. and 43 grams of calcium.
and 8 grams of magnesium, and 5 grams of phosphorus, and 0.9 grams of iron, and 1.0 mcg of selenium.
Vitamins and minerals in mangoes
Dried mangoes will provide you with about 20 percent of the recommended daily dose of vitamin A and are a rich source of this vitamin.
The Mayo Clinic recommends that adult men get 900 micrograms of vitamin A daily and that adult women get at least 700 micrograms.
Dried mangoes do not contain as much vitamin C as their fresh counterparts.
But it will only provide you with about 2 percent of your daily recommended vitamin C intake.
Adults need 65 to 90 milligrams of vitamin C daily.
Vitamin C, like many of the water-soluble vitamins in the bulk of mangoes, is lost during the drying process.
Dried mango does not contain many minerals. However, It contains some iron without the calcium.
The FDA recommends that men ages 19 to 50 get 8 milligrams of iron per day.
By the same token, women get at least 18 milligrams.
The Institutes of Health recommends that adults ages 19 to 50 consume at least 1,000 milligrams of calcium per day.
An important mineral in mangoes is sulfur dioxide, which is important to help prevent rotting of the dried fruit and keep it looking bright in color.
Calories in mango
Eating mangoes will not cause any weight loss if you just add them to what you are already eating. Thus increasing your calorie consumption for the day.
And eating mangoes and other low-energy fruits and vegetables makes creating a calorie deficit easier.
This is by helping you feel full without exceeding your daily calorie goals.
One cup of mango juice contains 128 calories. With less than 1 gram of fat, protein and cholesterol.
Health benefits of mango
In addition to adding a significant amount of dietary fiber (3 grams) to a fruit salad, Mangoes are a good source of vitamins and minerals.
These vitamins include; Vitamin A — with 89 milligrams per 1-cup serving — and potassium, with 277 milligrams.
Mangoes also contain vitamin C, with an average of 60 milligrams per serving. Mangoes are also a low-fat snack. With only 1 gram of fat per serving.
A review published in May 2017 in the journal Nutrients notes mango’s antioxidant, anti-inflammatory, and anti-cancer properties.
Find out the calories in watermelon
mango weight loss
Mangoes provide ample amounts of folate and vitamins A, B-6 and C. making it a nutritious, fruity option.
Although it is not a weight loss food.
But eating more of these and other fruits may help you reach your weight loss goals sooner due to their higher fiber content.
Mangoes, being high in dietary fiber, can also help increase feelings of fullness and reduce absorption of macronutrients.
It is known that each serving of mango cup contains 2.6 grams of fiber. Or about 10 percent of the daily value for fiber.
Comparison between mango juice and its fruit
Whole mangoes provide more fiber than juice. One and a half cups of the same fruit pieces contain 1.5 grams of fiber. While a serving of juice contains 0.8 grams.
The fiber in whole mangoes helps you feel full for longer and keeps your blood glucose levels stable.
Most people throw away the mango skin after peeling their favorite fruit. But you might want to eat those yellow peels.
You can actually eat those peels, Taking into account some criteria, Like the other active ingredients in the peel.
These peels contain phytonutrients and antioxidants. But it also contains a compound called urushiel.
It is the same toxic substance that causes severe unwanted side effects.
Some people also dislike the harsh, intense, and bitter taste of mango skin.
But as long as you’re willing to do some chewing, You can enjoy a number of potential health benefits from these peels.
In fact, the peel is as healthy as the fruit itself. in certain ways.
For example The vast majority of carbohydrates and sugars are found in the body. But its peel lacks these ingredients .
Instead of that, There are many other nutrients, Which makes a super low calorie superfood.
The nutritional value of mango peels
As mentioned, Mango skin is very low in sugars and carbohydrates.
But it does contain notable levels of vitamin A, vitamin C, dietary fiber, and various phytonutrients.
And the calories in the skin are negligible unless you eat a very large amount.
How do you eat mango skin?
There are several ways in which you can include mango skin in your daily diet. Like mixing it into a healthy fruit smoothie.
Some people dry these peels to make them look like fruit chips. Mango can also be peeled in salads. or as a citrus garnish in soups.
It is highly recommended to wash the mango well before eating the skin. This fruit is known to retain an ancient trail of pesticides and chemicals from fields and orchards.
Rash and mango
Mangoes contain oil. Called urushiol , it sometimes causes skin irritation.
Although it is relatively common for people to develop a rash after coming into contact with urushiol.
However, there are currently a few people who develop a similar rash from eating mangoes.
Some food products that contain mangoes
- Almarai fresh milk with mango flavour
- Mango Caesar juice
- Alphonso mango juice with Almarai pulp
- Nadec fresh milk with mango flavour