Calories in mango and its healthy benefits
Mango is a sweet and popular fruit, but do you know what the calories are in mango and their dietary values? What about the benefits of this delicious fruit? And how many calories are in 100 grams of a mango?
Mango
fruit is popular with many people and rich in different dietary values and thus
beneficial to health. Let us know the calories in mango and the most important
information about it.
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| Mango | Nutrition and Healthy Benefits of mango |
Calories in mango and nutritional value:
The
calories in mango are low, as each cup of mango (
approximately 15 grams) contains 99 calories.
What
about vitamins and minerals in the same amount of mango?
Mango
is a low-calorie fruit, and one mango cup has 99 calories.
100 grams of mango containing 65 calories,
0.51
grams of protein,
17
grams of carbs,
and
0.27 grams of fat.
200 grams of mangos without seeds containing 130 calories.
Mango
juice 250 ml without sugar contains 163 calories.
A 5-gram
sugar spoon adds 20 calories to the juice.
And
every 100 grams of fresh mango contains a total of 72.47 calories,
68
carbohydrates,
2.43
calories of fat,
and
2.04 calories of protein.
The food
value of mango is every 100 grams of fresh mango contains:
65 calories
0.51 grams
of protein
0.27 grams
of fat
17 grams
of carbohydrates
10 milligrams
of calcium
0.13 milligrams
of iron
2 milligrams
of sodium
27.7 milligrams
of vitamin C
765 international
vitamin A units
0.06 milligrams
of thiamine
0.06 milligrams
of riboflavin
0.58 milligrams of niacin
0.16 milligrams
of pantothenic acid
0.13 fillings
of vitamin B6
14 micrograms
of folic acid
7.6 milligrams
of choline
1.12 milligrams
of vitamin E
4.2 micrograms
of vitamin C
9 milligrams
of magnesium
11 milligrams
of phosphorus
156 milligrams
of potassium
0.04 milligrams
of zinc
0.11 milligrams
of sense
0.03 milligrams of manganese
0.6 micrograms
of selenium
The health benefits of mangoes
Mango
has many health benefits because of its own dietary values:
1- It has a high rate of antioxidants
Mango is filled with polyphenol antioxidants, which are useful plant compounds. Besides, this fruit is rich in different antioxidants such as anthocyanins, kersitin, kempfrul, and ramantin.
It
should be noted that antioxidants combat harmful free roots, which in turn
raise the risk of various chronic diseases.
2- Enhances immunity
Mango fruit is a good source of nutrients as
mentioned above, among these tasks enhances the function of the immune system in the human body.
One cup of mango provides three-quarters of your daily need for
vitamin C, which helps in producing more disease-resistant white blood cells.
Moreover,
mango contains vitamin B groups.
3- Reducing the risk of heart disease
Because
mangoes contain potassium, dietary fiber, and various vitamins, this fruit
maintains arteries and reduces the risk of heart disease.
It
should be noted that increasing potassium and reducing sodium in the diet is
important to reduce the risk of heart disease.
4- Reducing diabetes factors
A 2019
study of mice found that mango leaves contain some plant compounds, which have
a strong influence on risk factors for diabetes.
These
factors included lower body weight and lower body fat levels, but this study
did not explain whether mango itself gave the same benefits.
5- Other Mango Benefits
Mango
fruit contains amylase, an enzyme that helps digestion and breaks down
complex carbohydrates into simple sugars that are easy to absorb, and digestion
functions as required.
The
proportion of dietary fibers found in mango protects against constipation and
diarrhea.
That
fruit enhances eye health and protects older people from the appearance of the epidermis.
Because they contain vitamin C, the mangoes are appropriate for skin and hair protection
against various problems and increase their maturity.
The
mango has different elements such as potassium, magnesium, and fiber which
protect the heart from diseases while controlling blood pressure and
maintaining vascular health.
Mango fruit suppresses various cancers, especially prostate and colon cancer, by consuming the beta-carotene present in mango.
Mango is used moderately to treat anemia because it contains iron which increases red
blood cells.
Mango
is used as a natural appetite for pregnant women while maintaining a healthy
diet and supplying various vitamins and iron to the mother and fetus.
These
fruits delay the emergence of aging in the body and skin through vitamin A, vitamin C, and collagen, and the protection of amniotic tissue and blood vessels.
For
skinny people, they can eat mango to contain starch, which turns into sugar,
and that helps to increase weight naturally, with calories that are easy to
absorb, and that helps to increase the healthy weight.
Glutamine
acid within mango fruit strengthens brain health and function, increases
concentration, and improves memory, general mood, and sleep.
Allergic to mango
Although
there are many health benefits of mango and the many nutrients in the
fruit, some people are allergic to mango fruit and appear when contact with the
mango shell occurs the skin, with the following symptoms:
The
appearance of a rash and inflammation in the skin.
That
inflammation can affect the lips and skin surrounding the mouth.
The
rash reaches the fingers and hands entirely.
How to avoid mango skin sensitivity
When
wanting to eat mango fruit and benefit from its nutritional value, but without
causing skin sensation, it can be ingested without touching it by placing
gloves and eating them directly without feeling the lips and skin around it.
There
may be an evolution in the appearance of this allergy and an anaphylactic shock
that comes with many other symptoms, such as:
Intracellular
apoptosis and narrowness.
Swelling
of the throat leads to difficulty breathing.
Low
blood pressure and heart pulse.
In some
cases, there is a loss of consciousness.
The damage caused by increased consumption of mango
After
we got to know how many calories are in mango of all kinds? We now mention some
of the damage associated with excessive mango eating such as :
When
mango intake increases, it causes many kidney problems such as stone formation.
. Increased consumption of mango may lead to
overweight and obesity, as it contains high calories.