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The nutritional benefits of mango

Mangos, apart from their fabulous flavour, boast enormous health benefits thanks to their antioxidant, laxative and diuretic properties as well as being a large source of nutrients and vitamins, especially Vitamin C.

High levels of Vitamin C make mangos an ideal fruit for those who do not tolerate other sources of Vitamin C well, such as oranges or lemons, which is vital for the formation of a good immune system, for absorbing iron and ideal for smokers.

The diuretic effect of mangos comes from its potassium content which is ideal for eliminating liquids and avoiding demineralization. Furthermore, their high level of dietary fibre produces a light laxative effect and is ideal for diets due to their satisfying nature, as well as being rich in nutrients and low in fat.

Mangos also contain a high quantity of water (the main component of our bodies and essential for good hydration), carbohydrates and other minerals such as iron, calcium, potassium, phosphorus and sodium. Mangos are an enormous source of beta-carotene which is recommended for avoiding diseases related to skin and sight and it is ideal for those who suffer from anemia or who need special doses of vitamins.

As all fruit, mangos are rich in carbohydrates while being low in calories (65 calories per 100 grams). Amongst the vitamins they provide, we can highlight Vitamin A (one mango provides approximately 30% of the recommended intake of this vitamin), Vitamin C (an exceptional source which provides more Vitamin C than an orange), Vitamin E (a piece of 200 grams of mango provides 23% of the daily recommended intake) as well as vitamins from Group B (Riboflavin, Thiamine, etc).

Mangos are a sweet and refreshing fruit that is easy to eat and rich in antioxidants, as well as having multiple other nutritional benefits, which makes them suitable for everyone including children and adolescents, adults, athletes, pregnant women, nursing mothers and the elderly.

With low fat, high fibre diets, fruits and vegetables with high fibre content are known to reduce the risk of some types of cancers.

Mangos contain more than 20 different vitamins and minerals. Thanks to their high level of Vitamin A and C, they are especially recommended for those who suffer from a vitamin deficiency: those who do not tolerate citric fruits well, peppers or other vegetables (which are key sources of Vitamin C), those who follow a low fat diet (diets which are low in Vitamin A) or for those with high nutritional necessities (periods of growth, intense physical activity, pregnancy, breastfeeding or the elderly) including those who suffer from stress or immunodeficiency. There are also factors like smoking, alcohol abuse, the taking of certain medication that lowers the benefits and absorption of nutrients, creating a necessity for an extra dose of nutrients and vitamins such as those available in mangos.

Vitamins A and C as antioxidants help to prevent and reduce the risk of multiple diseases including cardiovascular and degenerative diseases and even cancer. As Vitamin C helps the absorption of iron in foods, it is highly recommended to accompany food high in iron or iron supplements as it accelerates and improves the absorption, making it excellent for those with iron-deficiency anemia.

The high content of fibre in mangos produces good laxative properties. Fibre improves digestion and helps reduce blood cholesterol levels, control blood sugar levels and it has a satiating effect which is highly beneficial for those with diabetes or those overweight (when consumed in appropriate quantities).