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It Takes Two To Mango: 8 Tropical Nutrition Facts + Free Recipe

Mango – the tropical fruit that many of us enjoy for its succulent and sweet flavor – originated in India and eventually cultivated in nearby Asian countries. Nowadays, the entire world is producing mangoes. It is one of the most popular fruits with many varieties each with a distinct color, flavor, texture and scent. This super fruit is high in fiber and low in calories, making it the ideal antioxidant snack to feast on.

This tropical fruit is rich in vitamins and minerals. It even contains beta-carotene which is not only good for the eyes but can slow down the aging process. A whole mango contains the following nutrients:

Calories : 135
Fat : 1 gram
Carbohydrates : 35 grams
Protein : 1 gram
Fiber : 4 grams, 14% RDA
Vitamin C : 57.3 mg, 97% RDA
Vitamin A : 1584 IU, 32% RDA
Vitamin E : 2.3 mg, 12 % RDA
Vitamin B6 : 0.3 mg, 14% RDA
Copper : 0.2 mg, 11% RDA
Potassium : 323 mg, 9% RDA
Sodium and Cholesterol : 0

This super fruit is not only popular for its versatility in our diet but also because of the outstanding benefits we can get from it.

8 Nutrition Facts About Mango:

  1. Improves sexual performance. Eating Mango on a regular basis can help increase your sex drive leading to better and more satisfying sex because of the mango’s vitamin E content.
  2. Aids in digestion. Gallic acid abounds in mango making it beneficial to the digestive tract. It contains essential enzymes that help breakdown proteins. It also generates a soothing effect in the stomach preventing constipation.
  3. Rich in vitamin C. Foods rich in Vitamin C are good immune boosters to fight back infectious agents. The mango fruit is very rich in this. These anti-oxidants prevent and protect the body from tissue damage brought about by the free radicals in the environment and the body. In addition it can protect the body from chronic diseases. Vitamin C is needed to repair damaged tissues, heal wounds, and maintain healthy gums and teeth.
  4. Prevents cancer. Study shows that the anti-oxidants found in mangoes can help protect against certain cancers like prostate cancer in men, breast cancer in women, colon cancer and leukemia.
  5. Improves vision. Vitamin A from the converted beta-carotene is essential for healthy eyesight.
  6. Promotes glowing skin. Who doesn’t want healthy skin? Mangoes contain compounds that clear the pores enabling the skin to breathe. The result? Glowing and acne-free skin.
  7. Controls cholesterol. The Vitamin C found in mangoes, together with fiber and pectin, helps lowers bad cholesterol while increasing good cholesterol levels.
  8. Keeps diabetes at bay. Mango can help regulate insulin levels because of its low glycemic index. You need not worry about your sugar levels while eating mangoes.

Mangoes are delectable any way you have it. It can be the perfect appetizer eaten raw and even more delicious when incorporated in cooking and baking. These can also produce wonderful desserts like ice cream, tarts, cakes and a lot more.

Below is a delicious mango recipe that you can whip in an instant:


Mango Salsa
Prep time: 10 minutes
1-1/2 c diced ripe mango
½ head medium onion, finely chopped
1 pc Jalapeño chili, minced
1 c diced cucumber
3 Tbsp fresh cilantro leaves, chopped
3 Tbsp fresh lime juice
Salt and pepper to taste
Toss everything together and season with salt and pepper. This is delicious to eat with fried fish.
In our Viance program, you get to eat real foods. Mango is one of our favorite ingredients that we incorporate in the healthy recipes featured in this website. This is because mango is versatile, delicious and nutritious.

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Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at if you have any suggestions. Thanks. Ps. Spread the word and check out our products at :)

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