Mango, what vitamins does it contain

Mango, what vitamins does it contain

Mango is a tropical tree native to India and known by the botanical name of Mangifera indica of the Anacardiaceae family.

Its size can exceed 20 meters, its fruit has an ovoid, elongated shape, with one thin skin of varying colors from green to red, from yellow to orange.

The flesh of the mango is firm although there are some softer and creamier varieties.

The color of the pulp varies from yellow to orange and its own smell is unmistakable, intense and attractive, while his flavor is full and sweet.

There are many varieties of mangoes which differ in shape, size, flavor, color of the fruit and pulp.

India is the leading producer in the world and the most cultivated and traded varieties are of Kent, of Tommy Athins, of Keitt and of Haden.

Composition of mango

The fresh fruit of the mango is composed for 3/4 of water, its pulp contains many nutrients including essential fatty acids, vitamins, minerals, amino acids and sugars such as fructose, glucose and sucrose.

Finally in mango we find many molecules and active ingredients such as polyphenols, organic acids and tannins.


Vitamin A

the mango it is rich in vitamin A or better in beta-carotene which is found in yellow-orange vegetables.

This substance is also present in green vegetables such as spinach, chard and rocket in which the green chlorophyll pigment covers the color of the beta-carotenoids.

These vitamin A precursors are essential to our body to keep it healthy since they are involved in the process of cell differentiation, in the functioning of sight and in that of the immune system.

Vitamin A is also needed to keep tissues intact and in particular the mucous membranes of the respiratory system.

Mango is therefore an excellent source of vitamin A and indeed a single mango is able to cover the entire daily requirement of this vitamin.


Read also Benefits of mango for the skin >>


B vitamins

Mango also contains many B vitamins with amounts of 0,02 mg of vitamin B1, 0,04 mg of vitamin B2 and 0,6 mg of vitamin B3, respectively.

Plus the mango contains vitamins B6 and B9 better known as folic acid indispensable for the synthesis of nucleic acids, erythrocytes and for some amino acids.

Folic acid is essential for our body and even more so if a woman wants to have a baby since Vitamin B9 supplementation is recommended for the healthy development of the fetus.

In fact, this group of B vitamins are used above all for the proper functioning of the nervous system but also for the formation of our blood cells as well as being involved in the metabolism of proteins, fats and sugars.

Mango is therefore a excellent supplement of B vitamins.


Vitamin C:

Mango is also rich in vitamin C and contains 28 mg per 100 grams of fruit.

Vitamin C or ascorbic acid is a light and temperature sensitive molecule, so to be able to assimilate it we must eat the mango freshly cut and as fresh as possible.

We can eat the mango in pieces, smoothie or in the form of juice, but it remains important to take it fresh on pain of losing the precious vitamin C which, in contact with air and heat, drastically reduces its beneficial power.

Vitamin C is used for the formation of collagen and therefore it keeps our skin and tissues healthy, but not only bones, teeth and blood vessels also need this vitamin.

It is also an excellent antioxidant and therefore fights free radicals by reducing cellular aging.

Finally, vitamin C strengthens the whole body and especially the immune system, which is supported by ascorbic acid improving cellular resistance and thus protecting against any external attacks.

In case we had a strong one lack of vitamin C we would face very serious problems such as scurvy, easy bleeding and bruising or loss of teeth and hair, and brittle nails.

Vitamin C supplementation through the consumption of fresh mango is excellent and accounts for approx 1/3 of our daily requirement.


Vitamin E

In mango we also find vitamin E which, like vitamin C, is a important useful antioxidant to counteract cellular aging and to keep the skin young.

Furthermore this vitamin, also known by the name of tocopherol, is essential to fight the oxidation of fats and therefore serves for the proper functioning of the nervous system, cartilages and membranes.

In case of vitamin E deficiency they can arise erythrocyte hemolysis, muscle problems and neuronal problems even serious.

Vitamin E is present in fat-rich vegetables such as olives, avocados, oilseeds and mangoes.


Vitamin K 

Finally, in mango we also find vitamin K, which is important for the blood clotting process.

Usually the bacteria present in our intestine are able to synthesize it, but not always in sufficient quantity to cover the daily requirement therefore eating mango is a good solution to supplement this vitamin as well.


Not just vitamins

Mango also contains too particular substances and active ingredients such as lupeol, which is a molecule with anti-inflammatory, anticancer and antioxidant properties with specific action on the colon and pancreas.

In addition to the lupeolo, the mango also contains the lycopene, lutein, zeaxanthin, cryptoxanthin, many amino acids, organic acids and other molecules essential for our well-being such as quercetin, ellagic acid, ferulic acid and kaempferol.

Mangiferin is also present in the mango, a very particular polyphenol which, according to some studies, has several actions: analgesic, antiviral, antiallergic, antidiabetic, antimicrobial and also protects the heart, nervous system and liver.

Mango is there most important source of this active ingredient in nature identified as mangiferin.

The last substance we mention is theurushiol, an oil found in mango pulp. Some people are sensitive to this oil which can also be allergenic and therefore the consumption of mango is not recommended for these subjects. 


Read also Four recipes with mango >>


Foto: Marina Boyarkina / 


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