When talking about Xoai sole, Nutritionists consider it a fruit with nutritional content that is beneficial to your health. Dried mangoes help you store them well and you can enjoy them all year round.
Nutritional content of dried mango
| Proximity | Amount | % DV |
|---|---|---|
| Water | 16.6 g | N/D |
| Energy | 319 Kcal | N/D |
| Energy | 1336 kJ | N/D |
| Protein | 2.45 g | 4.90% |
| Total Fat (lipid) | 1.18 g | 3.37% |
| Ash | 1.19 g | N/D |
| Carbohydrate | 78.58 g | 60.45% |
| Total dietary Fiber | 2.4 g | 6.32% |
| Total Sugars | 66.27 g | N/D |
| Minerals | Amount | % DV |
| Iron, Fe | 0.23 mg | 2.88% |
| Magnesium, Mg | 20 mg | 4.76% |
| Phosphorus, P | 50 mg | 7.14% |
| Potassium, K | 279 mg | 5.94% |
| Sodium, Already | 162 mg | 10.80% |
| Zinc, Zn | 0.3 mg | 2.73% |
| Copper, Cu | 0.3 mg | 33.33% |
| Manganese, Mn | 10 mg | 434.78% |
| Selenium, Se | 2.1 µg | 3.82% |
| Vitamins | Amount | % DV |
| Water soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.062 mg | 5.17% |
| Vitamin B2 (Riboflavin) | 0.085 mg | 6.54% |
| Vitamin B3 (Niacin) | 2 mg | 12.50% |
| Vitamin B6 (Pyridoxine) | 0.334 mg | 25.69% |
| Vitamin B9 (Folate) | 68 µg | 17.00% |
| Folate, food | 68 µg | N/D |
| Folate, DEF | 68 µg | N/D |
| Choline | 23.7 mg | 4.31% |
| Vitamin C (Ascorbic acid) | 42.3 mg | 47.00% |
| Fat soluble Vitamins | ||
| Vitamin A, RAE | 67 µg | 9.57% |
| Vitamin A, IU | 1343 IU | N/D |
| Beta Carotene | 786 µg | N/D |
| Alpha Carotene | 11 µg | N/D |
| Beta Cryptoxanthin | 29 µg | N/D |
| Lutein + zeaxanthin | 52 µg | N/D |
| Vitamin E (alpha-tocopherol) | 4.02 mg | 26.80% |
| Vitamin K (phylloquinone) | 13.2 µg | 11.00% |
| Lipids | Amount | % DV |
| Fatty acids, total saturated | 0.287 g | N/D |
| Lauric acid (dodecanoic acid) 12:00 | 0.004 g | N/D |
| Myristic acid 14:00(Tetradecanoic acid) | 0.039 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.226 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.013 g | N/D |
| Fatty acids, total monounsaturated | 0.439 g | N/D |
| Palmitoleic acid 16:1 (hexadecenoic acid) | 0.209 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 0.235 g | N/D |
| Fatty acids, total polyunsaturated | 0.222 g | N/D |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.061 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.161 g | N/D |
Below are the nutritional ingredients in 100g of dried mango, you can expect?
Abundant Calories
Calorie content depends on the volume of sample analyzed, Below is the sample 42 gram equivalent to 4 The piece of Mango arrived 143 decline
Vitamin C content
Dried Mangoes contain a small amount of Vitamin C although this vitamin is lost during the drying process.. Therefore, You will only get approx 2% amount of vitamin C from a serving of dried mango.
Vitamin C is an essential nutrient that you can find in many fruits and vegetables. It plays an important role in wound healing, Maintains good skin health and supports immune function.
High manganese
Manganese is a trace mineral found in dried mangoes in significant quantities. Manganese is not a well-known mineral, but it is necessary to support a variety of body functions.
First and foremost, It supports the metabolism of fats and carbohydrates. It also plays a role in the formation of new blood cells and the formation of most tissues.
Abundant amounts of B vitamins
Mango is also a rich source of Vitamin B. From thiamine, niacin and folate, These vitamins play an essential role.
Dried mango has long been known as a fruit that can naturally improve mood (Reduce Stress). Regular use helps provide the best amount of B vitamins
Vitamin B also plays a role in healthy nerve regeneration in adults and development in children.
Copper metallic minerals
Copper is also a mineral that you don't need in large amounts but you can get from mangoes, especially the drying type, in your diet.
Mangoes are a good source of copper and just one serving a day provides a significant amount. Normally, you'll get additional copper from your other food sources.
Copper plays a role in the formation of red blood cells and nerve health. It also helps support healthy immune function.
Vitamin A
Vitamin A of plant origin is also found in dried mangoes. One serving of this will give you approx 20% your daily dose.
Vitamin A is essential for normal function but is also considered a “beauty” vitamin.. It helps keep eyesight healthy, Radiant and healing skin.
Eating dried mangoes can help treat aging-related conditions, especially eye diseases such as cataracts.
From the above results, nutritionists draw conclusions 9 Effects of dried mango that you may not know!
1. Supports digestion
Mangoes are high in natural fiber, Helps promote a healthy digestive system. It can be a good digestive aid for people with poor digestion
One study found that people who ate mangoes for four weeks saw significant improvement in constipation.
In addition to promoting more regular digestive function, Other compounds in dried mango contribute to a healthy digestive system.
Inflammation in the digestive tract can be devastating and lead to chronic problems. Anyone struggling with IBS or similar symptoms may find that they can alleviate these symptoms with dried mango.
The phytochemicals found in dried mangoes promote anti-inflammation and may help cure diseases such as colitis and similar disorders..
2. Helps keep skin healthy
Most of us want to have healthy skin, But it's not always easy to achieve. The presence of nutrients such as Vitamin C and Vitamin A contributes to healthy skin, especially over time.
Vitamin C is essential in collagen formation, a protein that provides elasticity to the skin. This nutrient also helps prevent environmental damage to the skin, a problem that is difficult to prevent by other methods.
All cells require Vitamin A and dried mango is a rich source of this nutrient. Some studies even suggest that including Vitamin A in your diet may protect against aging..
One of its important roles in skin health is sebum production, a compound that helps keep skin elastic over time.
Because mango is a rich source of Vitamin A, so you can easily avoid deficiencies or get a little boost in your diet naturally without having to resort to supplements..
3. Supports the immune system
Your immune system is your body's first line of defense against any illness and disease that comes your way.
Although you can't protect yourself from every threat, But having a strong immune system can help you avoid bug infections or at least make them affect you to a lesser extent..
Dried mangoes are a rich source of nutrients while contributing to your immune system. This fruit contains more 25 Carotenoids help strengthen your immune system.
Studies have also shown that certain nutrients such as Vitamin C and Vitamin A help reduce the effects of certain viruses..
4. Minimize eye diseases
As we mentioned above, Dried mango is a rich source of Vitamin A. This vitamin may be deficient in some areas of the world and cause serious harm.
When the body is deficient in nutrients, you could go blind, Some colors cannot be seen and cataracts develop over time.
The good news is that Vitamin A is a widely found nutrient, found in most fruits and vegetables ranging in color from yellow to orange and even red. This makes mango an excellent source of Vitamin A.
It is especially important to replenish these sources of nutrients over time. We all struggle with vision problems from time to time but you can often reduce the effects by adding adequate sources of Vitamin A to your foods..
It's also important to note that you'll absorb better when you get this nutrient from food rather than supplements..
5. May aid weight loss
If you review the nutritional content of dried mango, You'll notice that it's a rich source of soluble fiber. Fiber not only helps maintain blood sugar levels but also naturally improves metabolism.
Dried mango contributes to increasing adiponectin - a hormone that helps regulate appetite.
When including dried mango in your diet, You may find it easier to lose weight and better control your appetite.
6. Good support for women
All women have unique health and nutritional needs. Women are at increased risk for certain deficiencies and diseases, especially over time.
The good news is that mangoes are a rich source of nutrients that your body will need as you age.
Dried mangoes contain reasonable amounts of both iron and calcium. Iron deficiency is a common problem for women and can lead to fatigue, pallor and difficulty breathing even with mild exertion.
Besides, Calcium is an essential nutrient for healthy bones. Women who do not get enough calcium in their diet are at risk for chronic diseases such as osteoporosis.
Calcium deficiency is quite common, especially if you don't eat foods rich in these nutrients. However, Including dried mango in your diet is a simple way to increase calcium intake naturally.
This is especially important for your health as you get older.
7. Change healthy eating habits, Minimize sugar intake
We all have a sweet tooth and avoiding sugar can seem impossible. However, whether you're trying to limit your sugar intake or simply eat healthier sweet treats, rustic dried mango can help you achieve that.
Remember that some types of dried mango have sugar added to the fruit, but when Dry mango at home , you don't have to worry about that.
Actually, Mango's natural blend of tartness and sweetness may remind you of your favorite sweet and sour candy.
If you're looking for something to satisfy your sweet tooth, You can try adding dried mango to your routine.
A better alternative is to carry a bag of dried mangoes with you when you need it in a hurry. Mangoes are naturally sweet but the fiber content will help balance your blood sugar levels and is also low in added sugar..
8. Maintains a healthy PH balance
The acidity levels in your body are not always well understood but it can be a challenge to know which foods contribute to healthy pH levels..
Dried mangoes contain many types of acids including citric acid, tartaric acid and malic acid. These substances can support alkaline balance in the body. Some people find that they feel better when they have a balance of acidic and alkaline foods in their diet..
This may not help everyone but dried mango can help balance your PH levels. Consider it in your diet and judge for yourself.
9. Best anti-aging support
Most of us know that antioxidants are good for our health when included in the diet, But did you know that dried mangoes are a rich source of antioxidants?? So you should include many types in your diet.
The good news is that mangoes are high in antioxidant compounds called phenols.
They contain fisetin, astragalin, gallic acid and others. Studies have shown that including a rich source of antioxidants in your diet is a great way to improve your vitality and also reduce your risk of certain chronic diseases..
