This vitamin is not just found in oranges.
Fruit is known as "nature's candy" for a reason. It's naturally sweet and tasty, but it always packs a nutritional punch, unlike candy. While different nutrients can be found in various fruits, many people are unaware that mangos are exceptionally high in one vitamin.
There are numerous advantages to eating mango, but its high vitamin C content is one of the most important!
Vitamin C's Advantages
"When it comes to meeting your estimated Daily Value of nutrients, one of the major health benefits of eating mango is that it packs a major nutrient punch," says Kiran Campbell, RDN. "A 'good source' of any nutrient provides 10% to 19% of the Daily Value (DV) of that vitamin or mineral. Furthermore, the term 'excellent source' denotes that the food contains at least 20% of the daily value (DV) of a particular vitamin or nutrient per serving "serving," she says.
"One cup of mango alone provides 99 calories, less than 1 gram of total fat, 277 milligrams of potassium (7 percent DV), 2.6 grams of fiber, and 100 percent DV of vitamin C," Campbell says.
According to the USDA, one mango contains up to 122 milligrams of vitamin C, while the daily recommended value is only 75 to 90 milligrams. To put it in perspective, while most people reach for an orange to get their vitamin C, one orange only contains about 82 milligrams.
Mangoes are high in vitamin C, which can help your health in various ways.
According to Rachel Fine, RD, owner of To The Pointe Nutrition, "some research shows that vitamin C intake during the cold season may modestly reduce symptoms of colds and help us get over colds faster." "Mangoes also contain vitamin C, which aids in iron absorption, especially when both are included in a mixed meal or snack. Add dried mango to your trail mix with iron-rich foods like almonds and seeds as an example."
Besides, vitamin C has been shown to benefit eye and heart health, promote gastrointestinal health collagen creation, and give substantial antioxidant benefits that can help prevent diseases. Your body may struggle to mend itself if you don't get enough vitamin C, and you may feel weariness, mood swings, and skin problems.
Mango's Other Advantages
Mangos are high in vitamin C and other essential nutrients, vitamins, and minerals that can help you maintain your overall health.
"Mango checks all of the
boxes," Campbell says. "It's a nutrient-dense food that's high in
vitamin C, potassium, and fiber while containing little to no salt, saturated
fat, cholesterol, or added sugars. This dish is packed with nutrients and would
be a great addition to anyone's diet."