11 Essential Vitamins Found In Mango Fruit

Vitamins are organic compounds that are present in food in a certain amount. They are the essential nutrients for the proper functioning of the body. Presently, there is a total of 13 recognized vitamins, namely; Vitamin A, Vitamin B1, B2, B3, B5, B6, B7, B9, B12, Vitamin C, Vitamin D, Vitamin E, and Vitamin K. Mango is a nourishing fruit, especially, it is rich in vitamins. All these vitamins are found in mango in different quantities except vitamin B12 and vitamin D which are not detected yet.

Vitamins in Mango:

Mango contains vitamin A, vitamin C, vitamin E, vitamin K, and all types of vitamin B except B12. Specifically, this fruit is rich in vitamin C and vitamin.  According to a WHO report, each variety of vitamins has its own unique functions in the body’s growth and development.

Read more: 7 Essential Nutrients in Mango That Are Good For You

Vitamin A:

Chemical name: Retinol/retinal, “the four carotenoids”

A cup of sliced mango i.e. 165 grams contains approximately 25% of the daily value of vitamin A. This vitamin is essential for eye health, vision, immune system, and maintenance of epithelial tissues including skin and hair.

Research shows that mango flesh is rich in β-carotene which is a provitamin A carotenoid (a substance that converts into vitamin inside the body). This attributes an additional nutritive value of vitamin A to the fruit because β-carotene is the nutrient that the body readily converts into vitamin A. β-carotene also has the potential to fight cancer-causing free radicals. Furthermore, the Skin Cancer Foundation suggests that consuming a diet rich in β-carotene may decrease the threat of skin cancer.

Learn more about 10 Miraculous Health Benefits Of Mango Fruit

Vitamin C:

Chemical name: Ascorbic acid

Vitamin C contributes the highest portion of vitamins in mango. Research suggests that mango is an excellent source of vitamin C for the human diet. In fact, it can provide more than half of the daily value of vitamin c intake.

This vitamin plays a significant role in the body’s immune system. Studies show that vitamin C helps in the production of lymphocytes and phagocytes to fight against infections. Moreover, it also helps in wound healing, strengthening blood vessels, absorption of iron, bone formation, and collagen production (a tissue responsible for the elasticity of the skin).

On the other hand, the deficiency of vitamin C in the body may cause scurvy, rough skin, fatigue, poor wound healing, easy bleeding, ulceration of the gums and loss of teeth.

Vitamin E:

Chemical name: Tocopherol/Tocotrienol

Mango contains a minimum amount of vitamin E i.e. 0.79 – 1.02 mg (milligrams) per 100 grams of mango. The main function of this vitamin is the antioxidant activity that helps prevent oxidative stress. Unlike other vitamins, the deficiency of vitamin E is extremely rare in humans, but if it happens, it may destroy the blood cells, and cause nerve and muscle damage.

Vitamin K:

Chemical names: phylloquinone, menaquinone.

100 grams of mango contain only 4.2 µg (micrograms) of vitamin K. This vitamin is effective in blood clotting and preventing anaemia. On the other hand, the lack of vitamin K may cause severe bleeding (because blood clotting will not occur) and poor bone development.

Vitamin B Complex:

All 8 types of B vitamins are collectively called vitamin B complex. Research suggests that mango consists of a very minute amount of vitamin B1, B2, B3, B5, B6, B7, and B9, but vitamin B12 is not detected in mango yet.

• Thiamine (vitamin B1) helps in the production of enzymes that convert food into energy. However, its deficiency causes beriberi (a condition which affects muscle function, nervous and cardiovascular system).
• Riboflavin (vitamin B2) is essential for body growth and the production of red blood cells. Lack of this vitamin cause hyperemia (excess blood), swollen lips and hair loss.
• Niacin / Niacinamide (vitamin B3). Low levels of this vitamin cause pellagra (includes dementia, diarrhoea, and dermatitis). This condition can even cause death.
• Pantothenic acid (vitamin B5) is necessary for healthy skin, hair, eyes, digestive system and for the production of red blood cells. In contrast, the deficiency of this vitamin results in fatigue, headache, and gastrointestinal issues.
• Pyridoxine (vitamin B6) benefits the central nervous system, immune system and metabolism.
• Biotin (vitamin B7) is essential for healthy hair, skin, and nails. It also helps in carbohydrates, proteins, and fats metabolism. Its deficiency results in hair and skin problems.
• Folate / folic acid (vitamin B9) plays a crucial role in the prenatal development of the baby. It’s responsible for the development of the fetal brain and spinal cord, as well as for the synthesis of genetic material i.e. DNA and RNA. The deficiency of folic acid can cause damage to the fetal nervous system.

Conclusion:

Mango is a fruit loaded with nutrients, especially vitamins. It contains almost all vitamins with the exception of only two i.e. it lacks vitamin D and B12. Overall, the most abundant among all vitamins in mango are vitamin A and C. The rest of them are found in minimum quantities. Each vitamin has its own function in the development and maintenance of the body. So, the deficiency of any of the vitamins can cause severe health conditions.

 Disclaimer:

All the health-related information/articles on bloggeristic.com  is generic, provided only for the purpose of general knowledge, and should not be taken as a substitute for the medical advice of healthcare professionals. Please note that this information is based on research but if you have any serious health concerns do contact your doctor.

Links:

https://sci-hub.do/https://www.sciencedirect.com/science/article/pii/B9780123746283000347

https://www.medicalnewstoday.com/articles/195878