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One Major Effect of Eating Mangos, Says Dietitian

Oranges aren't the only source of this vitamin.

They call fruit "nature's candy" for good reason. It's naturally sweet and delicious, but unlike candy, it packs a punch of nutrients every time. And while you can get different nutrients from every type of fruit, many people don't know that mangos are a powerful source of one vitamin in particular.

There are many positive effects of eating mango, but one of the biggest benefits of mango is its high vitamin C content!

Here's why getting vitamin C through mangos can benefit your health, and for more healthy eating tips check out 25 Popular Fruits-Ranked by Sugar Content.

Benefits of vitamin C

girl eating mango
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"One major health benefit of eating mango is that it packs a major nutrient punch when it comes to meeting your estimated Daily Value of nutrients," says Kiran Campbell, RDN. "For reference, a 'good source' of any nutrient provides 10% to 19% of the Daily Value (DV) of a particular vitamin or mineral. Additionally, the term 'excellent source' means the food has at least 20% or more of the DV of a particular vitamin or nutrient per serving."

And according to Campbell, "one cup of mango alone provides 99 calories, less than 1 gram of total fat, 277 milligrams of potassium (7% DV), 2.6 gm fiber, and 100% DV of vitamin C."

In fact, the USDA says that one mango has up to 122 milligrams of vitamin C, and the recommended daily value is only between 75 and 90 milligrams a day. To compare, even though people often reach for an orange to get their dose of vitamin C, one orange only has around 82 milligrams.

Getting this boost of vitamin C from mangoes can benefit your health in a number of ways.

"Some research shows that vitamin C intake throughout the cold season may modestly reduce symptoms of colds and help us get over colds faster," says Rachel Fine, RD and owner of To The Pointe Nutrition. "Also, the vitamin C in mangoes helps to enhance the absorption of iron, especially when both are incorporated into a mixed meal or snack. An example would be to add dried mango to your trail mix with iron-containing foods like nuts and seeds."

Not just that, but vitamin C has also been found to help your eye and heart health, improve your gut, help boost your collagen production, and provide strong antioxidant effects that can assist with warding off diseases. Without enough vitamin C, your body may struggle to heal itself, and you may experience things like fatigue, mood shifts, and skin complications.

Other benefits of mango

Cutting mango
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Along with vitamin C, Mangos come packed with other powerful nutrients, vitamins, and minerals that can help you maintain your health overall.

"Mango checks every one of the boxes," says Campbell. "It is a nutrient-dense food that provides an excellent source of vitamin C, potassium, and fiber, while providing minimal to no sodium, saturated fat, cholesterol, or added sugars. This food is truly a nutritional powerhouse and would be an excellent addition to anyone's diet."