What kind of vitamins mango have

The versatile mango is available year round and adds delicious flavor to a balanced diet. Department of Agriculture, Agricultural Research Service. USDA Mangos, raw. Supply Chain Management and Ripening. Culinary Education. Mango Nutrition. The supercharged superfruit. Mangos pack a nutritional punch.

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Tulsi-haldi kadha to boost immunity in monsoon. Five simple home remedies to soothe vaginal itching and burning. Here are the 5 most effective weight loss diets of This water-soluble vitamin aids your immune system, helps your body absorb iron , and promotes cell growth and repair 1 , 4 , 5 , 6. Mango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy fetal growth and development 7 , 8 , 9 , Mango is low in calories yet high in nutrients — particularly vitamin C, which aids immunity, iron absorption, and cell growth and repair.

One cup grams of fresh mango contains fewer than calories and has a very low calorie density , meaning that it has few calories for the volume of food it provides. In fact, most fresh fruits and vegetables tend to have a low calorie density. One study found that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal Still, keep in mind this may not be the case for dried mango.

Just 1 cup grams of dried mango contains calories, grams of sugar, and a higher calorie density Though dried mango is still rich in nutrients like vitamins, minerals, and antioxidants, it may be best to consume it in moderation due to its high calorie density and sugar content.

A 1-cup gram serving of mango contains fewer than calories. Fresh mango is relatively high in natural sugar compared with other fresh fruits, containing over 22 grams per cup grams.

You might think this could be worrisome for people living with metabolic conditions like diabetes, or for those who are trying to limit their sugar intake. However, no evidence suggests that eating fresh mango leads to diabetes or is unhealthy for people with this condition. In fact, many studies have even linked a higher intake of fresh fruit with a lower risk of diabetes overall 14 , 15 , 16 , However, one study did find that people who added 10 grams of freeze-dried mango to their diet every day for 12 weeks experienced significant improvements in blood sugar levels Another recent study concluded that consuming fruits and vegetables high in vitamin C and carotenoids could help prevent the onset of diabetes.

Mango is high in both these nutrients, so it may provide similar benefits, though more research is needed 19 , 20 , 21 , Still, because mango is high in natural sugars, it has the potential to cause a spike in your blood sugar levels if you eat too much at one time. Thus, it may still be best to consume mango in moderation, meaning a typical portion size of about 1 cup grams at a time. It may also help to pair it with other foods that are rich in fiber and protein, as this may help limit blood sugar spikes.

As long as you eat fresh mango in moderate amounts, it will likely reduce your risk of developing diabetes. Keep in mind that fresh mango does not contain as much sugar per serving as dried mango does. Mango is packed with polyphenols, which are plant compounds that act as antioxidants to protect your body 1 , 2. This fruit has over a dozen different types concentrated in its flesh, peel, and even seed kernel. These include 23 , 24 , 25 :. Antioxidants are important because they protect your cells against free radicals.

These highly reactive compounds can damage your cells 24 , Research has linked free radical damage to signs of aging and chronic diseases 25 , Test-tube and animal studies have found that mangiferin may counter free radical damage linked to cancers, diabetes, and other illnesses 29 , Mango has over a dozen different types of polyphenols, including mangiferin, which is especially powerful.

Polyphenols function as antioxidants inside your body. Vitamin A is essential for a healthy immune system. Not getting enough of this vitamin is linked to a greater risk of infection 31 , 32 , Mango also contains other nutrients that may also support immunity, including 36 :.

Mango is a good source of folate, several B vitamins, as well as vitamins A, C, K, and E — all of which may help boost immunity. For instance, it offers magnesium and potassium, which help maintain a healthy blood flow.