🥭👑RAJVANSHIBAG 👑🥭

                       My grandfather 

In some parts of the world, mango (Mangifera indica) is called the “king of fruits.”

It’s a drupe, or stone fruit, which means that it has a large seed in the middle.

Mango is native to India and Southeast Asia and has been cultivated for over 4,000 years. There are hundreds of types of mango, each with a unique taste, shape, size and color (1Trusted Source).

This fruit is not only delicious but also boasts an impressive nutritional profile.

In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.

Here’s an overview of mango, its nutrition, benefits and some tips on how to enjoy it.

Packed With Nutrients

Mango is low in calories but full of nutrients.

One cup (165 grams) of sliced mango provides (2Trusted Source):

Calories: 99

Protein: 1.4 grams

Carbs: 24.7 grams

Fat: 0.6 grams

Dietary fiber: 2.6 grams

Vitamin C: 67% of the Reference Daily Intake (RDI)

Copper: 20% of the RDI

Folate: 18% of the RDI

Vitamin B6: 11.6% of the RDI

Vitamin A: 10% of the RDI

Vitamin E: 9.7% of the RDI

Vitamin B5: 6.5% of the RDI

Vitamin K: 6% of the RDI

Niacin: 7% of the RDI

Potassium: 6% of the RDI

Riboflavin: 5% of the RDI

Manganese: 4.5% of the RDI

Thiamine: 4% of the RDI

Magnesium: 4% of the RDI

It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron.

One cup (165 grams) of mango provides nearly 70% of the RDI for vitamin C — a water-soluble vitamin that aids your immune system, helps your body absorb iron and promotes growth and repair

Mango nutrition facts

Each cup of sliced mango (165 grams) contains approximately:

107 calories

3 grams of fiber

24 grams of

sugar

1 gram of

protein

25 percent

daily value of vitamin A

76 percent

daily value of vitamin C

257 mg of

potassium

0.2 mg of

vitamin B-6

High in Antioxidants

Mango has over a dozen different type of polyphenols, including mangiferin, which is especially powerful. Polyphenols function as antioxidants inside your body.

 

May boost immunity

Mango is a good source of folate, several B vitamins, as well as vitamins A, C, K and E — all of which help boost immunity.

 

May Support Heart Health

Mango contains magnesium, potassium and the antioxidant mangiferin, which all support healthy heart function.

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May Improve Digestive Health

.Mango has digestive enzymes, water, dietary fiber and other compounds that aid different aspects of digestive health.

May Support Eye Health

Mango contains lutein, zeaxanthin and vitamin A — which support eye health. Lutein and zeaxanthin may protect from the sun, while a lack of vitamin A can create vision problems.

May Improve Hair and Skin Health

Mango contains vitamin C, which gives your skin its elasticity and prevents sagging and wrinkling. It also provides vitamin A, which promotes healthy hair.

 

May Help Lower Your Risk of Certain Cancers

Mango polyphenols may fight oxidative stress, which is linked to colon, lung, prostate, breast and bone cancers.

Delicious, Versatile and Easy to Add to Your Diet

Mango is delicious and can be enjoyed in many ways. However, it contains more sugar than many other fruits. Enjoy mango in moderation by limiting it to under two cups (330 grams) per day.

Source from trusted doctors and researchers ...

Writer by Rathod Dharmendrasinh 

Pictures : Our farm RAJVANSHIBAG at simar port , gir somnath.