Do you crave a sweet and succulent snack that is also packed with health benefits? Look no further than the Philippine mango! Only 6 slices (40 g) of this delicious fruit contain 130 calories, making it a great guilt-free option for snacking.

In addition to its low calorie count, Philippine mango is also an excellent source of vitamin C, vitamin A, calcium, and potassium. Moreover, this tropical fruit is naturally high in fiber, making it a great option for those looking to boost their digestive health.

In this article, we will take a closer look at the nutritional benefits and potential drawbacks of Philippine mango, as well as some creative ways to incorporate it into your diet!

Mango Nutrition Facts

One of the most significant benefits of Philippine mango is its impressive nutritional profile. In addition to being low in calories, it is also rich in vitamins, minerals, and antioxidants. For instance, a single serving (6 slices or 40 g) of mango provides approximately:

• 35 calories
• 0.6 grams of protein
• 9 grams of carbohydrates, including 1.5 grams of fiber and 8 grams of sugar
• 0.2 grams of fat
• 10% of the daily recommended intake of Vitamin A
• 46% of the daily recommended intake of Vitamin C
• 2% of the daily recommended intake of calcium
• 3% of the daily recommended intake of potassium

Overall, these nutritional facts make Philippine mango a fantastic addition to any diet, especially for those looking to maintain a healthy weight and reduce their risk of chronic disease.

Serving Size of Philippine Mango

To get the most out of Philippine mango's nutritional benefits, it is essential to pay attention to serving sizes.Generally, one serving of mango is 100 g or about 2/3 of a medium-sized fruit. However, in this article, we focused on the specific serving size of 40 g, which is equivalent to approximately 6 slices. By using this specific serving size, we can get a better idea of the calorie and nutrient content of a typical serving of Philippine mango. Moreover, it is an ideal portion size for a quick and healthy snack on-the-go!

Calories per Serving of Philippine Mango

As previously mentioned, one serving of Philippine mango contains around 35 calories. It is a low-calorie food that can help you feel full and satisfied without breaking your daily calorie intake for weight maintenance or weight loss. Therefore, it can readily be incorporated into a balanced diet.

Carbohydrates in Philippine Mango

Philippine mango is also high in carbohydrates, with approximately 9 grams per serving. However, these are primarily in the form of natural sugars, which, when consumed in moderation, do not have the same adverse effects as added sugar. Furthermore, this fruit is also rich in fiber, which slows down the absorption of sugar in the body and helps to regulate blood glucose levels. Therefore, if you are looking to maintain steady blood sugar levels throughout the day, Philippine mango can be an ideal snack option.

Vitamins and Minerals in Philippine Mango

Philippine mango is an excellent source of many essential vitamins and minerals. Vitamin C is essential for maintaining a healthy immune system and bright skin, and one serving of mango provides almost 50% of the recommended daily intake. Vitamin A is necessary for healthy vision, and one serving of mango provides over 10% of the recommended daily intake. Additionally, mangos are a rich source of potassium, which helps to regulate blood pressure and also aids the cardiovascular system. Furthermore, mangos are high in antioxidants like beta-carotene that protects our cells from damage caused by toxins and promotes healthy aging.

Health Benefits of Philippine Mango

Because of its nutrient-rich composition, there are several health benefits associated with consuming Philippine mango regularly. For instance, the high amount of fiber in mango can help promote healthy digestion and relieve constipation. Furthermore, the vitamins and antioxidants in mango may help boost the immune system and defend against chronic diseases like cancer and heart disease. Additionally, some studies suggest that consuming mango can help support healthy blood sugar levels and reduce inflammation. Therefore, by adding a serving of mango to your daily diet, you could experience numerous health benefits, each helping you live a healthy and balanced life.

Ways to Incorporate Philippine Mango in Your Diet

There are several creative and healthy ways to incorporate Philippine mango into your diet.

• Add sliced mango to your breakfast bowl of cereal, oatmeal, or yogurt to start your day off right
• Use ripe mango in homemade smoothies for a natural and delicious sweetener
• Add mango cubes to your salad for an extra burst of flavor
• Use mango slices as a topping for grilled chicken, fish, or steak for a tropical twist
• Create a delicious and refreshing salsa using mango, onion, tomato, jalapeño, cilantro, and lime juice

By using mango in creative ways, you can ensure a regular and healthy dose of this delicious fruit, keeping the health benefits coming!

Nutritional Comparison of Philippine Mango with Other Fruits

Finally, here is a quick comparison of the nutritional content of Philippine mango and a few other common fruits.

• One medium (182 g) apple contains 95 calories and is a good source of dietary fiber, vitamin C, and potassium
• One medium (136 g) orange contains 62 calories and is a great source of vitamin C, thiamin, and fiber
• One medium (150 g) banana has 105 calories and is a great source of potassium, vitamin C, and vitamin B6
• One serving (6 slices or 40 g) Philippine mango contains 35 calories, 1.5 g of fiber, and high in vitamin A and C.

From this comparison, it is evident that Philippine mango is an excellent source of many essential vitamins and minerals, while also being low in calories and high in dietary fiber.

Precautions and Side Effects of Eating Philippine Mango

Although there are generally more health benefits than drawbacks to consuming Philippine mango, it is essential to be mindful of potential precautions and side effects. For instance, some individuals with a latex allergy may experience an allergic reaction when consuming mango, as the fruit contains certain proteins that can trigger such reaction. Moreover, eating fruit in excess quantity may cause digestive upset or temporary adverse health effects such as diarrhea or stomach cramps. Ensure to moderate your intake if you have any previous digestive issues.

Conclusion

Philippine mango is a delicious and healthy fruit that can provide numerous nutritional and health benefits when consumed regularly. With its low calorie count and impressive nutrient profile, it is a great option for those looking to lose weight, boost their immune system, and improve their digestion. By being mindful of serving sizes and consuming mango in moderation, you can make this delicious tropical fruit a regular part of your healthy and balanced diet.