Despite the shape, size, color, and flavor of mango variety. In terms of nutrition they almost are not much different. Fresh ripe mango contains about 82 percent water, vitamin C 41 mg, and energy / calories per 100 gram 73 Kal. In every 100 grams of young mango, raw mango contains approximately 84 percent water, vitamin C 65 mg, and 66 energy Kal. Energy in the young mango low because it contains more starch, which will turn into sugar in ripening.
Most of the energy comes from carbohydrates in the form of mango sugar, which makes it sweet. The sugar content is dominated by sugar sucrose group. The content of sugar in the mango ranged 7-12 percent. However, this type of sweet mango can reach 16-18 per cent.
Antioxidants
Mangoes are also a source of beta-carotene, potassium, and
vitamin C. Beta-carotene is a substance in the body is converted into vitamin A (nutrients that are essential for the function of the retina). Beta-carotene (and vitaminC) are also considered antioxidants, compounds that may protect against cancer because it can neutralize free radicals. Free radicals are unstable molecules produced by the body's normal chemical processes, solar or cosmic radiation, cigarette smoke, and other environmental influences.
In the body, the majority of free radicals derived from oxygen complex chemical processes currently used in the cell. Free radicals are chemically incomplete particles can steal from other molecules.
He then produce abnormal compounds and create a chain reaction that can damage cells, causing a fundamental change in the genetic material and the important parts of other cells. Simply put, how free radicals damage body cells, similar to that of oxygen causes the paper turns yellow or butter becomes rancid. Antioxidant nutrients, such as beta-carotene and vitamin C, make free radicals harmless to neutralize it.
Antioxidant nutrients it contained abundant mangoes. The content of beta-carotene and vitamin C (along with potassium, vitamin A activity, carbohydrate, energy and water) of some sort every 100 gram of mango can be found in some libraries.
Vitamin C
In addition to functioning as an antioxidant, vitamin C has a function to maintain and promote health of capillaries, healthy teeth and gums. He helps the absorption of iron and can inhibit the production of natrosamin, a cancer-triggering substances. Vitamin C can also make connective tissue remains normal and help the healing of wounds.
Vitamin C content of mango fairly be reckoned with. Each 100 gram piece of edible ripe mango supply as much as 41 mg of vitamin C, young mango and even up to 65 mg. Means, by consuming 150 grams of ripe mango or mango puppet 200 grams (1/2 pieces of small size), the adequacy of vitamin C are recommended for male and female adult per day (60 mg each) can be met.
Potassium and strokes
Potassium has the function to increase the regularity of the heart rate, activating muscle kotraksi, and help blood pressure. Adequate intake of potassium can reduce the effect of sodium in raising blood pressure, and independently contributed to reduced risk for stroke.
One study showed that when a person adds a piece of fruit high in potassium into the daily diet, the risk of fatal stroke can be reduced by 40 percent. Extra potassium intake of 400 mg per day can reduce the possibility of getting heart and blood vessel disease.
Potassium are abundant in mango. Each 100 gram of mango contains 189 mg of potassium. By eating a mango harumanis very small size (at least 250 grams), or a mango gedong medium (200-250 g), potassium sufficiency as much as 400 mg per day can be met.
You want to buy a mango can choose a good mango with a yellowish green color, smooth skin, and a sweet aroma. Avoid choosing pieces that are too hard or too soft, bruised, or smell of fermentation.