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Mangoes can be found in many parts of the tropical
and sub-tropical world, but they originated in Southeast Asia more than
4,000 years ago. Considered a comfort food, this sweet and juicy fruit
not only makes you feel good because of its taste, but because it also
is good for you. Rich in vitamins, minerals and fiber, there are many
advantages to adding mangoes to your diet.
Low in Calories
With only 100 calories in a 1 cup serving, mangoes are a low
energy-dense food, meaning they have a small number of calories in a
large portion. Including more low energy-dense foods in your diet can
make it easier for you to maintain a healthy weight. These foods help
keep you feeling full, while helping you limit your overall calorie
intake. Mangoes make a healthy, low-calorie snack or sweet dessert after
any meal.
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Good Source of Fiber
Mangoes are also a good source of fiber. A 1-cup serving contains 2.6 g
of fiber, meeting 10 percent of your daily value. Fiber in food can also
help with weight control by slowing digestion, helping you feel full
longer. The fiber in mangoes can also improve bowel function by helping
to improve bowel regularity and alleviating constipation. Fiber can also
improve heart health by lowering blood cholesterol levels. Women need 21
g to 25 g of fiber a day, and men, 30 g to 38 g a day.
Rich in Antioxidants
Mangoes are also a good source of antioxidants, including lutein,
lycopene, beta carotene, vitamin A and vitamin C. Antioxidants are
substances in food that may protect your cells against free radicals,
which can damage cells, increasing your risk of cancer and heart
disease. People with higher intakes of fruits rich in antioxidants, like
mangoes, have lower rates of cancer, according to Rice University.
Antioxidants may also slow the aging process, helping to reduce your
risk of heart disease.
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High in Potassium
Mangoes are also a high potassium fruit, containing 277 mg in a 1-cup
serving. Including more high potassium foods in your diet can help you
maintain a healthy blood pressure, according to the American Heart
Association. Potassium in foods like mangoes counteracts the effects of
sodium on your blood pressure. For heart health, you should aim for
4,700 mg of potassium a day.
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Good Source of Folate
Mangoes can also help you meet your folate needs. A 1 cup serving
contains 71 mcg, meeting 18 percent of your daily value. Folate is
necessary for the production and maintenance of new cells, and is
especially important during periods of rapid growth such as pregnancy
and infancy. Women of childbearing age need adequate intakes of folate,
400 mcg a day, to prevent neural tube defects in their unborn children. |