Health Benefits - Vitamins and Minerals in Mango

Mangoes are so delicious and tempt us to eat as much as possible. Mangoes are seasonal fruit and are mainly available during hot summer season. Mango is mostly cultivated in tropical regions. There are many cultures around the world that use the fruit and leaves for ritual purposes and decorations. Mangoes are perfect to replenish salts, vitamins and energy after physical exercise.The famous Unani physician Hakeen Hashmi teaches that mangoes strengthens and invigorates the nerve tissues in muscles, heart and brain and other parts of the body.


Health Benefits of Mango

• Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals and poly-phenolic flavonoid antioxidant compounds.
  
• According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers.
  
• Mango fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of fresh fruit provides 765 mg or 25% of recommended daily levels of vitamin A. Together; these compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes is known to protect body from lung and oral cavity cancers.
  
• Fresh mango is a very rich source of potassium. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure.
  
• Copper is a co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Copper is also required for the production of red blood cells.
  
• Mango peels are also rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.
  

Amount

•  One mango without peel contains 3.7 grams of dietary fiber.

Proteins - 1.06 grams

Calories - 135

Nutrition In Mango

Minerals Contained

• Potassium - 272 mg
• Phosphorus - 53 mg
• Magnesium - 25 mg
• Calcium - 55 mg
• Sodium - 14 mg
• Iron - 2.59 mg
• Selenium 0.8 mcg
• Copper - 0.084 mg
• Zinc - 0.17 mg
• Also contains small amounts of other minerals.

Vitamins Contains

• Vitamin A - 1584 IU
• Vitamin B1 (thiamine) - 0.12 mg
• Vitamin B2 (riboflavin) - 0.118 mg
• Niacin - 1.209 mg
• Folate - 29 mcg
• Pantothenic Acid - 0.331 mg
• Vitamin B6 - 0.227 mg
• Vitamin C - 57.3 mg
• Vitamin E - 2.32 mg
• Vitamin K - 8.7 mcg
• Contains some other vitamins in small amounts.