Mango is one of the fruits found in the summer season, which is also called the king of fruits. Mangoes are at the forefront of all fruits. In our country, about 12 species of mangoes are found, mango is used not only as a fruit but also as a vegetable, chutney, panna, pickle, candy, juice, khatai, amavat (mango papad) and many more. It is also used to enhance the taste of food items. It contains many such ingredients as curing astragalin and physotin. It contains zinc, potassium, copper, selenium and many such minerals which fulfill the needs of our body. Which keeps us healthy.
Benefits of eating mango:
Antioxidants are found in mango, which is beneficial in the prevention of colon cancer, leukemia and prostate cancer.
2- Consuming mango keeps eyesight because mango is rich in vitamin-A which proves to be effective for our eyes.
3- Mango is a good source to reduce obesity, the fiber present in mango kernels helps in reducing excess body fat and after eating mango, appetite is also less.
4- Mango is found in plenty of fiber, by consuming two mangoes daily, our digestive system remains healthy and increases the metabolic rate, which helps in reducing unnecessary steps in our body.
Nutritional value per 100 g (3.5 oz)
Energy 250 kJ (60 kcal)
Carbohydrates 15 g
Sugars 13.7
Dietary fiber 1.6 g
Fat 0.38 g
Protein 0.82 g
Vitamins Quantity%DV†
Vitamin A equiv. 7%
beta-Carotene 54 μg
lutein zeaxanthin 6%
640 μg
23 µg
Thiamine (B1) 2%
0.028 mg
Riboflavin (B2) 3%
0.038 mg
Niacin (B3) 4%
0.669 mg
Pantothenic acid (B5) 4%
0.197 mg
Vitamin B6 9%
0.119 mg
Folate (B9) 11%
43 µg
Choline 2%
7.6 mg
Vitamin C 44%
36.4 mg
Vitamin E 6%
0.9 mg
Vitamin K 4%
4.2 µg
Minerals Quantity%DV†
Calcium 1%
11 mg
Iron 1%
0.16 mg
Magnesium 3%
10 mg
Manganese 3%
0.063 mg
Phosphorus 2%
14 mg
Potassium 4%
168 mg
Sodium 0%
1 mg
Zinc 1%
0.09 mg
Benefits of eating raw mango:
1- Vitamin C and E as well as calcium phosphorus are found in raw mango, which keep our liver healthy.
2- Consuming raw mango with black salt is beneficial for sugar patients and prevents heatstroke.
3- Eating raw mango keeps blood circulation right and keeps it away from acidity and stomach problems.
Benefits of eating pickles:
1- The vinegar used in pickles is rich in acetic acid which increases our hemoglobin, helps in controlling diabetes and improves the immunity system in children under 12 years of age.
importance of mango
2- The amount of calories in pickle is low, which is helpful in reducing weight.
3- Is a good source of vitamin K, this vitamin is responsible for blood clotting, which is helpful in healing any kind of injury.
Disadvantages of eating mangoes:
1- Mango is high in calories which is not harmful for our body, but if mango is consumed in large quantity then it can also increase our body weight.
2- Consuming mango in large quantity can cause diarrhea as it contains high amount of fiber.
3- There is also a fear of increasing the blood sugar level by eating mango in excess.
Vitamins in Mango
4- Consuming too much of raw mango can spoil our digestion process.
So friends, mango is not only a delicious fruit and it has many advantages as well as disadvantages, so if you want to stay away from the harm caused by mangoes, then consume only two to three mangoes in a day.
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