One can of mango, which is equivalent to 12 ounces, contains approximately 180 calories. Mango is a delicious and nutrient-dense fruit that can provide various health benefits to the body. In this article, we will explore some of the benefits of consuming mango as well as its nutritional value.
Mango is considered a superfood due to its high nutrient content. It is rich in vitamins, minerals, and fiber. One cup of diced mango contains 100% of the recommended daily intake of vitamin C, 35% of vitamin A, and 20% of folate. It also contains small amounts of calcium, iron, and vitamin E. Additionally, mango is low in fat and contains no cholesterol.
In this article, we'll also discuss how mango can benefit digestion, boost energy levels, enhance immunity, promote healthy skin and eyes, and may even help prevent cancer.
Calorie and Nutrient Breakdown
As mentioned earlier, one can of mango contains approximately 180 calories. However, its calorie content may vary depending on the brand and the method of preparation. In addition to calories, mango contains various nutrients essential for the body. These include vitamins such as vitamin C, vitamin A, folate, and vitamin E, as well as minerals like calcium and iron. It's important to note that excessive consumption of mango may lead to weight gain due to its high sugar content. Therefore, it's recommended to consume mango in moderation.
Benefits of Mango
Mango is a highly nutritious fruit that offers several health benefits. Some potential benefits of consuming mango include: 1. Improved digestion: Mango contains both fiber and enzymes that aid in digestion and promote gut health. It can also help alleviate constipation and other digestive problems. 2. Boosted immunity: Mango is rich in vitamin C and other antioxidants that help enhance immunity and protect against infections.
Mango as a Source of Vitamins
Mango is a great source of various vitamins essential for the body. Some of these vitamins include: 1. Vitamin C: One cup of diced mango provides 100% of the recommended daily intake of vitamin C. This vitamin is crucial for the immune system and skin health. 2. Vitamin A: Mango contains high amounts of vitamin A, which is essential for maintaining healthy eyesight.
Mango and Digestion
Mango is a great food to improve digestion. Its high fiber content helps promote regular bowel movements and prevent constipation. Mango also contains enzymes that aid in the breakdown of proteins and facilitate digestion. Additionally, mango contains prebiotic dietary fiber that helps feed the good bacteria in the gut, leading to improved gut health and a stronger immune system.
Mango as a Healthy Snack Option
Mango is a great snack option due to its high nutrient content and low caloric value. It's a delicious and filling fruit that can satisfy hunger and provide an energy boost. It's also a great alternative to processed snacks that are high in sugar and artificial ingredients. Eating mango as a snack can help maintain blood sugar levels and prevent overeating.
Mango for Energy Boost
Mango is a great food to consume for an energy boost. It contains natural sugars like fructose and glucose that provide a quick burst of energy to the body. Additionally, mango is rich in vitamins and minerals that are crucial for energy production, such as vitamin B6 and folate.
Mango and Immunity
Mango is a great food to enhance immunity. It contains high levels of vitamin C and other antioxidants that help protect the body against infections and diseases. Additionally, mango contains beta-carotene, which is converted into vitamin A in the body. This vitamin is also crucial for a healthy immune system.
Mango and Skin Health
Mango is a great food for promoting healthy skin. It is rich in vitamin C, which is essential for collagen production, a protein that gives skin its elasticity and firmness. Mango also contains vitamin A, which is crucial for healthy skin cells and the prevention of skin damage from the sun's UV rays.
Mango and Eye Health
Mango is a great food to support eye health. It is rich in vitamin A, which is essential for maintaining healthy eyesight and preventing eye problems like cataracts and macular degeneration. Additionally, mango contains beta-carotene, an antioxidant that can help protect the eyes from damage caused by free radicals.
Mango and Cancer Prevention
Mango may have cancer-fighting properties due to its high antioxidant content. Antioxidants help neutralize harmful free radicals that can damage cells and contribute to the development of cancer. Additionally, some studies have found that mango contains compounds that may inhibit the growth of cancer cells and reduce the risk of certain types of cancer like breast cancer and colon cancer.
Eating mango as part of a balanced diet is a great way to obtain essential vitamins, minerals, and fiber that can promote overall health and well-being.
5 Frequently Asked Questions About Mango
1. How many calories are in a can (12 oz) of mango?
There are 180 calories in a can (12 oz) of mango.
2. What are the nutritional benefits of mango?
Mango is an excellent source of Vitamin C, fiber, and antioxidants. It also contains Vitamin A, B6, and potassium.
3. Can eating mango improve my digestion?
Yes, mango contains enzymes that help to break down protein, aiding in digestion. It also has fiber, which promotes regularity and helps prevent constipation.
4. Is it safe to eat canned mango?
Yes, canned mango is safe to eat as long as it has been properly processed and stored. It is important to check the expiration date and make sure the can is not damaged before consuming.
5. How can I incorporate canned mango into my diet?
Canned mango can be eaten on its own, added to smoothies, or used as a topping for yogurt, oatmeal, or pancakes. It can also be used as an ingredient in salsa or as a marinade for chicken or fish.