Mango is so popular, nutritious and widely eaten around the world that it’s been called the “king of fruits.”
Sweet and juicy, the vibrant yellow flesh is delicious on its own, made into nectar or juice, added to a smoothie or turned into a dried snack.
Each bite also provides important vitamins, nutrients and a key type of fiber, says Sarah Rivenburgh, a registered dietitian at OhioHealth who specializes in oncology nutrition.
“One of the things I really like about mango is that it is high in soluble fiber. A lot of fruit has fiber in it, but mango specifically has soluble fiber, which can be really good because it forms a gel in our digestive tract,” Rivenburgh tells TODAY.com.
“It can actually bind the fat and cholesterol and pull it out of your body before it gets absorbed into the bloodstream.”
Registered dietitian Samantha Cassetty includes mangoes on her list of the 15 healthiest fruits because of their carotenoid compounds, which give mangoes their golden color and provide health benefits.
And high profile fans include actor Kevin Bacon, who likes to start his day with a spicy “morning mango.”
Mango nutrition:
One cup of mango cut into pieces contains the following, according to the U.S. Department of Agriculture:
- 99 calories
- 1.3 grams of protein
- 25 grams of carbohydrates
- 2.6 grams of fiber
- 22 grams of sugar
The fruit has no cholesterol and virtually no fat. It contains calcium, iron, copper, magnesium, potassium, folate and lycopene.
One cup of mango provides 67% of the recommended daily value of vitamin C. This essential nutrient and antioxidant can’t be made by the body but is important for collagen production, a key component of skin health, and its role in supporting the immune system, dietitians previously told TODAY.com.
In addition, one cup of mango contains 10% each of vitamin A and vitamin E you need for the day, Rivenburgh says.
What are the benefits of eating mango?
Besides helping to lower cholesterol levels, the gel formed in our…
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