Micronutrients & recovery
Regular consumption of mango fruit provides significant dietary sources of Vitamin C and Vitamin A, with specific cultivars like Ataulfo offering exceptionally high Vitamin C levels (up to 125.4 mg/100g) and sufficient Vitamin A to meet substantial daily requirements.
Include mangoes in your diet to boost Vitamin C and A intake. Cultivars like Ataulfo are particularly rich in Vitamin C. A single medium-sized mango can provide a significant portion of your daily Vitamin A needs, making it a valuable food for overall health, especially if you live in an area where these vitamins are scarce.
The nutrient database of USDA... reported the values of water-soluble and fat-soluble vitamins... Vitamin C and vitamin A are dominant, suggesting that regular consumption of mango fruit can provide the necessary dietary requirements of these vitamins... The higher vitamin C concentration in Ataulfo was comparable with the concentrations in Ubá cultivar from Brazil (77.7 mg/100 g FW)... Consumption of a single fruit (around 300 g) would supply 15–69 retinol equivalents (REs)/day depending on the cultivar.
Why this rating
The paper is a comprehensive review citing multiple primary studies and USDA databases, providing robust compositional data.
Source
Chemical Composition of Mango (Mangifera indica L.) Fruit: Nutritional and Phytochemical Compounds
María Elena Maldonado Celis et al. · Frontiers in Plant Science · 2019
DOI 10.3389/fpls.2019.01073
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