Mangoes are a popular tropical fruit, enjoyed for their sweet flavor. Beyond taste, they are recognized as a good source of various nutrients, including Vitamin C.
Vitamin C Levels in Mangoes
A single cup (165 grams) of fresh mango provides approximately 67% of the Daily Value (DV) for Vitamin C. For adult men, the recommended daily allowance (RDA) is 90 mg per day, and for adult women, it is 75 mg per day. This means a single serving of mango can significantly contribute to daily Vitamin C needs.
Mangoes compare well to other fruits known for their Vitamin C content. A medium-sized orange contains approximately 70 mg, while a cup of strawberries offers about 89.4 mg, and kiwi fruit provides around 105.8 mg per cup. Mangoes are a comparable and flavorful option for increasing dietary Vitamin C intake.
Why Your Body Needs Vitamin C
Vitamin C plays several roles within the human body, contributing to overall health and various physiological processes. One of its primary functions is acting as an antioxidant. As an antioxidant, Vitamin C helps protect cells from damage caused by free radicals, which are unstable molecules produced during normal bodily functions or from environmental exposures like pollution. This protective action contributes to cellular health.
Vitamin C is recognized for its role in supporting the immune system. It aids in the production of white blood cells, such as lymphocytes and phagocytes, which are involved in the body’s defense mechanisms. Vitamin C also supports the effectiveness of these immune cells and helps maintain the skin’s natural barriers, which serve as a first line of defense against external threats.
Beyond its antioxidant and immune functions, Vitamin C is also involved in the synthesis of collagen. Collagen is a protein that provides structure and strength to various tissues throughout the body, including skin, blood vessels, bones, cartilage, and tendons. Vitamin C acts as a cofactor for the enzymes responsible for collagen production, helping to stabilize its structure. It also helps in the absorption of iron, particularly non-heme iron found in plant-based foods. This is especially beneficial as Vitamin C helps convert iron into a form that is more readily absorbed by the body.
Mango’s Broader Nutritional Profile
While mangoes are a notable source of Vitamin C, their nutritional benefits extend further. They contain Vitamin A, largely in the form of beta-carotene, which contributes to healthy vision. This compound is also responsible for the fruit’s vibrant yellow-orange color.
Mangoes also offer several B vitamins, including folate (Vitamin B9) and Vitamin B6. Folate is particularly important for healthy cell division and DNA replication. Additionally, mangoes provide essential minerals such as potassium and magnesium, which play roles in maintaining healthy blood pressure and supporting overall cardiovascular function.
The fruit also contains dietary fiber, which is beneficial for digestive health. Fiber helps promote regular bowel movements and can contribute to a feeling of fullness. These combined nutrients make mangoes a fruit that supports various bodily functions beyond just providing Vitamin C.