this receipe very heplful for those who wants to build muscle or weight gains.
mango
This fruit is not only delicious but also boasts an impressive nutritional profile.
In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.
Here’s an overview of mango, its nutrition, benefits and some tips on how to enjoy it.
SUBSCRIBE
NUTRITION
Mango: Nutrition, Health Benefits and How to Eat It
Written by Ryan Raman, MS, RD on December 17, 2018
Nutrition
Antioxidants
Immunity
Heart Health
Digestion
Eye Health
Hair and Skin
Cancers
Uses
Bottom Line
In some parts of the world, mango (Mangifera indica) is called the “king of fruits.”
It’s a drupe, or stone fruit, which means that it has a large seed in the middle.
Mango is native to India and Southeast Asia and has been cultivated for over 4,000 years. There are hundreds of types of mango, each with a unique taste, shape, size and color (1Trusted Source).
This fruit is not only delicious but also boasts an impressive nutritional profile.
In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.
Here’s an overview of mango, its nutrition, benefits and some tips on how to enjoy it.
Packed With Nutrients
Mango is low in calories but full of nutrients.
One cup (165 grams) of sliced mango provides (2Trusted Source):
Calories: 99
Protein: 1.4 grams
Carbs: 24.7 grams
Fat: 0.6 grams
Dietary fiber: 2.6 grams
Vitamin C: 67% of the Reference Daily Intake (RDI)
Copper: 20% of the RDI
Folate: 18% of the RDI
Vitamin B6: 11.6% of the RDI
Vitamin A: 10% of the RDI
Vitamin E: 9.7% of the RDI
Vitamin B5: 6.5% of the RDI
Vitamin K: 6% of the RDI
Niacin: 7% of the RDI
Potassium: 6% of the RDI
Riboflavin: 5% of the RDI
Manganese: 4.5% of the RDI
Thiamine: 4% of the RDI
Magnesium: 4% of the RDI
yougurt :-
Yogurt is a rich source of protein (1Trusted Source).
One cup (245 grams) of plain yogurt made from whole milk packs about 8.5 grams of protein.
The protein content of commercial yogurt is sometimes higher than in milk because dry milk may be added to yogurt during processing (2Trusted Source).
