Mango

In some parts of the world, the mango (Mangifera indica) is called the “king of fruits”. Mango is native to India and Southeast Asia, and people have cultivated it for over 4,000 years. Hundreds of types of mango exist, each with its characteristic taste, shape, size, and color.

Mango is not only delicious but also boasts an impressive nutritional profile.

Mango is rich in vitamins, minerals, and antioxidants, and it has been associated with many health benefits, including potential anticancer effects, as well as improved immunity and digestive and eye health.

Here are some of the benefits of Mango:

Packed with Nutrients

Many people love mango — not only because it’s delicious but also because it’s very nutritious.

One cup (165 grams) of fresh mango provides:

  • Calories: 99
  • Protein: 1.4 grams
  • Carbs: 24.8 grams
  • Fat: 0.6 grams
  • Fiber: 2.6 grams
  • Sugar: 22.6 grams
  • Vitamin C: 67% of the Daily Value (DV)
  • Copper: 20% of the DV
  • Folate: 18% of the DV
  • Vitamin B6: 15% of the DV
  • Vitamin A: 10% of the DV
  • Vitamin E: 10% of the DV
  • Vitamin K: 6% of the DV
  • Niacin: 7% of the DV
  • Potassium: 6% of the DV
  • Riboflavin: 5% of the DV
  • Magnesium: 4% of the DV
  • Thiamine: 4% of the DV

One of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body absorb iron, and promotes cell growth and repair

Mango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy fetal growth and development.

High in Healthy Plant Compounds

Mango is packed with polyphenols, which are plant compounds that act as antioxidants to protect your body.

Antioxidants are important because they protect your cells against free radicals. Research has linked free radical damage to signs of aging and chronic diseases.

Contains Immune-Boosting Nutrients

Mango is a good source of immune-boosting nutrients. One cup (165 grams) of mango provides 10% of your daily vitamin A needs. Vitamin A is essential for a healthy immune system. Plus, 1 cup (165 grams) mango provides nearly 67% of your daily vitamin C needs.

This vitamin can help your body produce more disease-fighting white blood cells, help these cells work more effectively, and improve your skin’s defenses.

Mango also contains other nutrients that may support immunity, including:

  • copper
  • folate
  • vitamin E
  • several B vitamins

Supports Heart Health

Mango contains nutrients that support a healthy heart. For instance, it offers magnesium and potassium, which help maintain a healthy blood flow. These nutrients help your blood vessels relax, promoting lower blood pressure levels.

Studies have found that mangiferin may protect heart cells against inflammation, oxidative stress, and cancer. In addition, it may help lower your blood levels of cholesterol, triglycerides, and free fatty acids.

May Improve Digestive Health

Mango has several qualities that make it excellent for digestive health. For one, it contains a group of digestive enzymes called amylases.

Digestive enzymes break down large food molecules so that your body can absorb them easily. Moreover, since mango contains plenty of water and dietary fiber, it may help with digestive issues like constipation and diarrhea.

May Support Eye Health

Mango is full of nutrients that help support healthy eyes. Two key nutrients they contain are the antioxidants lutein and zeaxanthin. Mangoes are also a good source of vitamin A, which supports eye health.

Mango and Macalat

Adding mango to our sugar-free dark chocolate brings natural sweetness, vibrant flavor, and a boost of nutrients without added sugars. Mango is rich in vitamin C, vitamin A, and antioxidants like polyphenols and beta-carotene, which support immune function and help fight oxidative stress. Its natural fruit sugars provide a pleasant sweetness that complements the richness of dark chocolate, enhancing flavor complexity without spiking blood sugar when paired with low-GI ingredients. Dried or gently processed mango also adds fiber, aiding digestion and satiety, making your chocolate both indulgent and functional.