Mango (Fresh) Overview
Mango is a tropical fruit exceptionally high in vitamin C and containing unique antioxidants including mangiferin with anti-inflammatory and anti-cancer properties. This sweet fruit provides fiber, vitamin A, and enzymes that support digestion and immune function. Mango is rich in polyphenols that may protect against chronic diseases.
Why Mango (Fresh) Helps With Immune System Support
A robust immune system depends on adequate nutrition, particularly key micronutrients involved in immune cell function and antibody production. A diet rich in colorful plants, quality protein, and fermented foods provides comprehensive immune support.
Mango (Fresh) Nutrition Facts
Per 165g (1 cup sliced)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 99 | — |
| Protein | g | 0% |
| Total Carbohydrates | 24.7g | 9% |
| Dietary Fiber | 2.6g | 9% |
| Sugar | g | — |
| Total Fat | g | 0% |
| potassium | 277mg | % |
| vitaminC | 60.1mg | % |
| vitaminA | 89mcg | % |
| folate | 71mcg | % |
| vitaminB6 | 0.2mg | % |
GI: 51 ()
Key Nutrients in Mango (Fresh) for Immune System Support
Vitamin C
60.1mgSupports immune system support by providing essential vitamin c
Vitamin A
89mcgSupports immune system support by providing essential vitamin a
Best Ways to Eat Mango (Fresh) for Immune System Support
- Eat fresh, ripe mango as perfect snack
- Add to smoothies for tropical flavor
- Make mango salsa for fish or chicken
- Use in fruit salads with lime
- Blend frozen mango for healthy dessert
- Add to yogurt or oatmeal
Pro Tip:
The immune system functions best with consistent, adequate nutrition - not intermittent high doses. Focus on daily intake of vitamin C (200-500mg), vitamin D (1000-2000 IU), zinc (15-20mg), and diverse plant polyphenols.
Mango (Fresh) Health Benefits
- Very high vitamin C (67% DV) for immunity
- Excellent vitamin A source (25% DV) for eyes and skin
- Contains unique mangiferin antioxidant
- Good fiber source (3g per cup)
- Provides folate and vitamin B6
- Contains digestive enzymes including amylase
- May reduce cancer risk in studies
- Supports immune function and skin health
Important Considerations
- Skin contains urushiol - may cause reaction in sensitive individuals
- High in natural sugars - moderate portions if diabetic
- May trigger oral allergy syndrome
- Unripe mango can cause digestive upset
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