Mango is a delicious fruit that can be eaten both raw and ripe. It is high in energy and is an important source of potassium, dietary fiber, and vitamins. Many people believe that mango may have anti-diabetic, anti-cancer, anti-inflammatory, anti-infective, and anti-oxidant properties. While ripe mangoes are sweet, raw mangoes are also available, although the sweetness is slightly less. Raw mangoes are fresh, crisp, and have a sour and fragrant taste.
In addition to its taste being a favorite among many, mangoes are also rich in polyphenols, which act as antioxidants, such as mangiferin, gallic acid, gallotannins, quercetin, isoquercetin , ellagic acid , and beta – glucogallin. mangoes are a rich source of many nutrients, such as vitamin A, vitamin C, vitamin K, magnesium, choline, โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที, folate, beta-carotene, potassium.
The nutritional information obtained from eating approximately 165 grams of mango is as follows:
- Carbohydrates 24.7 grams
- Energy 99 calories
- Fiber 2.64 grams
- Sugar 22.5 grams
- Fat 0.63 grams
- Protein 1.35 grams
In addition to being rich in vitamin A, mangoes are also a fruit that is high in vitamin C. 165 grams of mangoes contain as much as 46 milligrams of vitamin C, or 76 percent of the recommended daily intake. Vitamin C is necessary for the immune system to function, helps adjust the absorption of iron, and plays an important role in the growth of muscles, tendons, and bones.
However, mango is one of the fruits that has a sweet taste and has less dietary fiber or fiber compared to other fruits. Its sweetness may have a risk of negative effects on the body. For those who want to eat mango safely, they should not eat more than 2 servings per day or about 160 grams. The amount of vegetables and fruits that should be consumed per day is 400 grams.
Consumers may eat fruits that have less sugar or fruits that have more dietary fiber, such as bananas, apples, oranges, various berries, etc. As for diabetic patients or those with health problems, they should consult a doctor before eating mangoes, sweet fruits, or fruits that contain a lot of sugar for safety of health.