Mango is a tropical fruit that is known for its sweet, juicy, and fragrant flesh. It is one of the most widely consumed fruits in the world, with an estimated production of more than 40 million tons per year. Mango is rich in vitamins, minerals, antioxidants, and dietary fiber, making it a nutritious addition to a balanced diet.
Physical Properties
Mango is a large, oval-shaped fruit that grows on a tall tree that can reach up to 100 feet in height. The skin of a ripe mango is usually yellow or orange, although it can also be green, red, or a combination of these colors. The flesh of the mango is a bright yellow or orange color and has a smooth, velvety texture. It is surrounded by a fibrous center that is usually removed before eating.
Mango fruits vary in size, with some reaching up to 10 inches long and weighing up to 2 pounds. The average mango fruit is between 4 and 8 inches long and weighs between 8 and 20 ounces. Mango trees are typically grown in warm, tropical climates, with the majority of mangoes grown in countries such as India, the Philippines, and Mexico.
Nutritional Value
Mango is a highly nutritious fruit that is packed with vitamins, minerals, antioxidants, and dietary fiber. One cup of sliced mango provides approximately 100 calories, 1 gram of protein, 0.5 grams of fat, and 25 grams of carbohydrates. The majority of the carbohydrates in mango come from natural sugars, such as fructose, glucose, and sucrose.
Vitamins and Minerals
Mango is an excellent source of vitamins and minerals, including:
Vitamin C: One cup of mango provides 100% of the daily recommended intake of Vitamin C. This vitamin is an antioxidant that helps to protect the body from damage caused by free radicals. It also helps to boost the immune system and promotes healthy skin and bones.
Vitamin A: Mango is a rich source of Vitamin A, with one cup providing 25% of the daily recommended intake. This vitamin is essential for maintaining good vision, promoting healthy skin and mucous membranes, and supporting the immune system.
Vitamin B6: Mango is a good source of Vitamin B6, with one cup providing 10% of the daily recommended intake. This vitamin is important for brain function and the production of neurotransmitters, such as serotonin and dopamine.
Potassium: One cup of mango provides 10% of the daily recommended intake of potassium. This mineral is important for maintaining proper fluid balance in the body, regulating blood pressure, and supporting healthy heart function.
Magnesium: Mango is a good source of magnesium, with one cup providing 8% of the daily recommended intake. This mineral is important for maintaining healthy bones, supporting the nervous system, and helping to regulate blood sugar levels.
Antioxidants
Mango is rich in antioxidants, which are compounds that help to protect the body from damage caused by free radicals. Some of the antioxidants found in mango include:
Vitamin C: As previously mentioned, Vitamin C is an antioxidant that helps to protect the body from damage caused by free radicals.
Beta-Carotene: Mango is a good source of beta-carotene, which is converted into Vitamin A in the body. Beta-carotene is an antioxidant that helps to protect the skin from damage caused by ultraviolet light.
Polyphenols: Mango contains polyphenols, which are compounds that have been shown to have antioxidant and anti-inflammatory properties. Some of the polyphenols found in mango include catechins, procyanidins, and anthocyan
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