In addition to the rich tropical flavors, mangoes also provide nutritional value, making healthy eating a delicious sensory experience. The American Dietary Guidelines recommend that healthy adults consume 5 to 13 servings of fruits and vegetables per day (based on a total calorie intake of 1,200 to 3,200 calories per day). This is where the mango comes in! Multi-purpose mangoes are available all year round, adding flavor to a balanced diet Here is a list of Health Benefits of manages.

Nutrients in mangos

 The size of a serving of mango is 3/4 cup of mango slices and only 70 calories. It is a satisfying dessert.

• So 1 whole mango contains 202 calories (no waste, 336 grams).
• Each serving of mango does not contain fat, sodium, and cholesterol.
• Mango contains more than 20 different vitamins and minerals and is a superfood.
• 3/4 cup of mango provides 50% of your daily vitamin C, 8% of daily vitamin A, and 8% of daily vitamin B6.
• One serving (3/4 cup) of mango contains 7% of daily fiber. This is a delicious and fun way to consume fiber in your diet.
• 3/4 cup of mango gives you the maximum amount of folic acid. Folic acid accounts for 15% of your daily requirement, and copper is also 15% of your daily requirement.
• 3/4 cup of mango contains 19 grams of carbohydrates, which is 7% of your daily intake.

Mangoes may protect against cancer

This fruit contains more than a dozen polyphenols. These plant compounds have antioxidant activity and protect cells from DNA damage that can lead to degenerative diseases, including type 2 diabetes and cancer. According to research the antioxidants in mangoes actually inhibited the growth of breast cancer cells.

They boost the immune system

A cup of mango provides about a quarter of the daily requirements of vitamin A, which is an essential nutrient for human immune system function, including the production and activity of white blood cells. Not getting enough vitamins is associated with increased susceptibility to infection.

Helps in digestion

Mango may help promote healthy digestion. According to the book “Healing Foods” by DK Publishing, mangoes contain enzymes that help break down and digest proteins, as well as fiber that keeps the digestive tract working efficiently. Dietary fiber helps reduce the risk of heart disease and type 2 diabetes. Green mangoes contain more pectin fiber than mature mangoes.

Promotes eye health

 Adding mango to your diet can also help promote eye health. Mango is rich in β-carotene, which helps in vitamin A production. This powerful antioxidant can help improve vision, improve overall eye health, and even prevent age-related macular degeneration or vision loss.

Lowers Cholesterol

Adding mango to your diet can also help promote eye health. Mango is rich in β-carotene, which helps in vitamin A production. This powerful antioxidant can help improve vision, improve overall eye health, and even prevent age-related macular degeneration or vision loss.