Alphonso Ratnagiri Alphonso Mangoes, known for their rich flavor and creamy texture, are also packed with essential nutrients. Here is the nutritional profile of 100 grams of Alphonso Ratnagiri Alphonso Mango:
Nutritional Facts (per 100 grams)
Calories: 60–70 kcal
Carbohydrates: 15 grams
Sugars: 14 grams (naturally occurring fructose, glucose, and sucrose)
Dietary Fiber: 1.6 grams
Protein: 0.8–1 grams
Fat: 0.2 grams
Mainly small amounts of unsaturated fats.
Vitamins:
Vitamin C (Ascorbic Acid): 35–45 mg (50–60% of the Recommended Daily Intake (RDI))
Helps boost the immune system, promotes skin health, and acts as a powerful antioxidant.
Vitamin A (from beta-carotene): 54 μg (6–8% of RDI)
Essential for good vision, skin health, and immune function.
Vitamin E: 0.9 mg (4–5% of RDI)
An antioxidant that helps protect cells from damage.
Folate (Vitamin B9): 43 μg (11% of RDI)
Important for DNA synthesis and cell growth, especially in pregnant women.
Minerals: Potassium: 168 mg (5% of RDI)
Regulates fluid balance, supports muscle and nerve function.
Magnesium: 10 mg (3% of RDI)
Important for muscle relaxation and enzyme function.
Calcium: 10 mg
Supports bone health.
Iron: 0.2 mg
Necessary for oxygen transport in the blood.
Antioxidants:
Beta-Carotene: Responsible for the bright yellow-orange color, Alphonso Ratnagiri Alphonso Mangoes are rich in beta-carotene, which the body converts into vitamin A.
Polyphenols: Ratnagiri Alphonso Mangoes contain a variety of polyphenols (including mangiferin), which act as antioxidants and may help in reducing inflammation and protecting against cellular damage.
Water Content:
80–83%
Helps in hydration, especially during hot summer months.
Health Benefits:
Boosts Immunity: High vitamin C and A content strengthen the immune system.
Improves Digestion: The dietary fiber in Alphonso Ratnagiri Alphonso Mangoes aids in digestion and prevents constipation.
Supports Eye Health: Vitamin A and beta-carotene promote healthy eyesight and protect against night blindness.
Promotes Skin Health: Vitamin C is crucial for collagen formation, keeping the skin healthy and youthful.
Heart Health: The potassium and magnesium content helps regulate blood pressure and supports heart function.
Anti-inflammatory Properties: Ratnagiri Alphonso Mangoes contain antioxidants like mangiferin, which may reduce inflammation and protect against diseases.
Serving Suggestions:
Alphonso Ratnagiri Alphonso Mangoes can be enjoyed fresh, added to smoothies, used in desserts, or made into juices and sauces. Due to their natural sweetness, they are also a healthier alternative to sugary snacks.
Alphonso Ratnagiri Alphonso Mangoes are not just delicious but also provide a wealth of nutrients, making them a perfect addition to a balanced diet.
