It is relatively unknown in the United States, however, it is a staple in tropical regions of the world like the Philippines, Malaysia, Indonesia, and Sri Lanka.
Also, in Southeast Asia, the pericarp of the fruit has been used for medicinal purposes for hundreds of years. It also happens to be the national fruit of Thailand.
Tip – the best method to eat a mangosteen is to cut down the middle, without cutting all the way through.
100g of mangosteen contains:
- 73 calories;
- 0.9g Fiber – 2% daily value;
- 0.6g Protein – 1% DV;
- 35 IU Vitamin A – 1% DV;
- 3mg Vitamin C – 3% DV;
- 0.6 mg Vitamin E – 4% DV;
- 0.8mcg Vitamin K – 1% DV;
- 0.0mg Riboflavin – 1% DV;
- 0.3mg Niacin – 2% DV;
- 0.0mg Vitamin B6 – 1% DV;
- 31mcg Folate – 8% DV;
- 0.0mg Panthothenic Acid – 1% DV;
- 14mg Calcium – 1% DV;
- 0.3mg Iron – 4% DV;
- 13mg Magnesium – 3% DV;
- 14mg Phosphorus – 2% DV;
- 130mg Potassium – 3% DV;
- 0.0mg Copper – 1% DV;
- 0.1mg Manganese – 5% DV;
- 0.4mcg Selenium – 1% DV.
It is a B-complex vitamin that is important for converting what we eat into energy and encourages healthy cell and tissue growth.
Folate also contributes to the reduction of fatigue and tiredness and to the normal function of the immune system. Some of the common symptoms of folate deficiency are:
- loss of appetite;
- poor growth;
- grey hair;
- swollen tongue or glossitis;
- peptic ulcers;
- mouth ulcers.
The Institute of Medicine’s recommended intake of folate is 400 micrograms per day.
100 grams of mangosteen has 31mcg folate that is about 8% of the daily recommended intake.
It is one of the trace minerals found in our body. No more than 20 mg of manganese can be found in the human body, mostly concentrated in the kidneys, liver, pancreas, and bones.
This mineral keeps your bones strong and it helps your body absorb other nutrients. Additionally, it helps your body metabolize carbohydrates and stay energized.
Manganese is also an essential component of properly functioning superoxide dismutase, one of the body’s best defenses against free radicals derived from hyperreactive oxygen.
Symptoms of magnesium deficiency include:
- poor memory;
- a general fatigue;
- loss of appetite;
- trouble sleeping;
- muscle cramping and spasms;
- heart problems (including irregular heart rhythm).
100 grams of mangosteen has 0.1mg manganese that is approximately 5 percent of the daily recommended intake.
Iron is an essential mineral that plays a vital role in well-being and health. Without it, numerous bodily functions would malfunction.
Mangosteens are beneficial for pregnant women since they fulfill iron needs during pregnancy. Healthcare professionals commonly prescribe iron tablets during pregnancy, however, instead of supplementation, you can enjoy a healthy iron-rich diet with tasty mangosteens.
Iron deficiency anemia symptoms include:
- pale skin;
- noticeable heartbeats (heart palpitations);
- shortness of breath;
- lack of energy;
100 grams of mangosteen has 0.3mg iron which is approximately 4 percent of the daily recommended intake.
This fruit originates from southern Asia, more specifically in eastern India and Burma, almost 4,000 years ago. A common nickname for mango is actually ”the king of fruits.”
Mango comes in varying sizes, shapes, and colors and belongs to the flowering plant genus Mangifera – the same family as pistachios and cashews. It is a member of the drupe family, a plant with an outer fleshy part surrounding a shell which contains a seed.
A mango tree features a straight, cylinder-like trunk of grey bark with a diameter of 75-100 centimeters (2-3 feet), which can grow up to 30 meters (100 feet).
Tips – unripe mangoes have little or no smell. When they’re ripe, you can smell their distinct aroma. DO NOT refrigerate if you want them to ripen.
100g of mango contains:
- 60 calories;
- 1.6g Fiber – 4% daily value;
- 0.8g Protein – 1% DV;
- 1082 IU Vitamin A – 36% DV;
- 36.4mg Vitamin C – 40% DV;
- 0.9 mg Vitamin E – 6% DV;
- 4.2mcg Vitamin K – 4% DV;
- 0.1mg Riboflavin – 3% DV;
- 0.7mg Niacin – 4% DV;
- 0.2mg Vitamin B6 – 9% DV;
- 43mcg Folate – 11% DV;
- 0.2mg Panthothenic Acid – 4% DV;
- 11mg Calcium – 1% DV;
- 0.2 mg Iron – 2% DV;
- 10mg Magnesium – 2% DV;
- 14mg Phosphorus – 2% DV;
- 168mg Potassium – 4% DV;
- 0.1mg Zinc – 1% DV;
- 0.1mg Copper – 12% DV;
- 0.1mg Manganese – 3% DV;
- 0.1mcg Selenium – 1% DV.
Mangoes are a rich source of beta-carotene that is converted by the body in vitamin A, a potent antioxidant which helps improve vision and even prevents loss of vision and age-related macular degeneration (a disease which blurs the sharp, central vision).
Moreover, vitamin A helps the surface of the skin and mucous membranes to be effective barriers to viruses and pathogenic bacteria, hence, reducing the risk of respiratory problems and other infectious diseases.
100 grams of mango has 1082 IU vitamin A which is approximately 36 percent of the daily recommended intake.
Vitamin C is a water-soluble vitamin that promotes the production of the white blood cells or leukocytes, that are mainly responsible for good immunity. Vitamin C is also involved in other vital functions, including:
- tissue growth and repair;
- collagen synthesis;
- strengthening of blood vessels;
- neutralizing free radicals;
- absorption of iron;
- tooth and bone formation;
- wound healing.
100 grams of mango has 36.4mg vitamin C which is about 40 percent of the daily recommended intake.
Mangoes contain compounds such as isoquercitrin, quercetin, fisetin, astragalin, methyl gallate, and gallic acid, as well as abundant enzymes. According to studies, these compounds have antioxidant properties that protect against breast, colon, and prostate cancers.
Both fruits have no scientifically proven side effects.
Regarding their taste, mangosteen tastes like a hybrid between peaches, rambutans, longans, and lychees. There is also some similarity to the salak snake fruit. Due to its amazing taste, mangosteen is also known as the queen of fruits.
Mango has a sweet, luscious taste. But, there is more than one type of mangoes, and some have a milder flavor, while others are slightly tart and acidic at the same time.