Mangos are a delicious, exotic fruit. They are a wonderful summer snack, rich in many minerals. On top of that, mangos make a wonderful addition to a fruit salad, perfect for those warm days.
However, this fruit is very rich in certain vitamins and minerals, which means that it might not be suitable for certain types of diets.
For example, is mango high in potassium? If so, is it a good addition to a diet that needs to limit potassium?
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Is Mango High In Potassium?
Mango is considered to be a medium- to high-potassium fruit. This is because it contains a lot of potassium, but it's considered safe to consume by people with a sensitivity to potassium and those with kidney issues.
Mango is also rich in many other nutrients, which balances out the high dose of potassium.
For instance, just one medium-sized mango contains 127% of the daily recommended value of vitamin C, a very important micronutrient.
Make sure to check out: Can You Check Your Potassium Level At Home? and The Best Low Potassium Snacks (Eat This, Not That).
How much potassium does mango contain?
One cup of mango contains around 278 mg, making it a fruit that lies in the middle of the high-potassium foods list.
As a rule of thumb, fruit containing 500 mg potassium or more per cup is considered high in potassium, and fruit containing 300 or less is considered low in potassium.
This puts mango somewhere in the middle, which means it's relatively safe to consume by people with a sensitivity to potassium. However, this varies from person to person and depends on the severity of the condition.
Additionally, there are many varieties of mangos, and these vary in their potassium content. This information is especially important for people with serious kidney problems or those undergoing dialysis.
The potassium content of different mango varieties differed by around 100 mg, so it's important to always look at the packaging before consuming it.
With that in mind, potassium is very good for kidneys as it helps control the blood flow between kidneys and arteries.
So, it's essential not to go too low on potassium as it can have detrimental consequences on your health.
How healthy are mangos?
Mangos are packed with nutrients that are essential to maintain proper bodily functions. This fruit is rich in vitamin C, which helps prevent scurvy, boost your immune system, and promote the growth and repair of cells and tissues.
It also contains a good amount of vitamin B6 — a vitamin that helps protect your brain, nervous system, and immune health. This vitamin helps your body fight against infections of any kind as well.
On top of that, mangos contain enzymes that contribute to proper digestion. These enzymes help maintain gut health and even prevent ulcers and certain types of cancer.
The potassium that mangos contain is also beneficial here since it helps control sodium levels, thus aiding digestion and controlling blood sugar levels.
Mangos also contain lutein, an antioxidant that accumulates in your eye's retina and contributes to good eyesight. Vitamin A — which mangos are rich in, too — also helps in maintaining good eyesight and eye health.
So, including mangos and loading up on this antioxidant can help in preventing many eye issues and diseases.
Furthermore, mango contains substances that reduce inflammation, which has been linked to the development of certain cancers.
Inflammation, especially in your digestive system, can lead to serious health issues. So consuming foods that combat this issue is essential to maintain proper health.
Mangos also contain polyphenols, which help reduce stress and have been proven to lower the risk of cancer as well.
In this case, the benefits outweigh the risks, so it might be a good idea to indulge in mango occasionally.
Is dried mango higher in potassium?
Dried mango contains around 279 mg of potassium in 100 g of product. This means that dried mango contains around the same amount of potassium as fresh mango.
However, dried mango contains a lot more sugar, which isn't healthy.
Too much sugar in your diet can not only lead to weight gain but also to many health issues, such as diabetes.
As a result, if you're thinking of including mango in your diet, it's best to go for fresh mango instead of the dried variety.
Dried mango can be used as an addition to salads or an occasional snack. However, it's important to remember its sugar content when snacking on mango not to overdo it.
As always, keep in mind that everything is OK to consume as long as it's in moderation and part of a healthy, balanced diet.
How much potassium does mango nectar contain?
Mango nectar is not only rich in fiber and vitamin C but also contains a lot less potassium.
One standard cup of mango nectar contains around 35 mg of potassium, which means it's safe to consume by everyone, even people who need to be careful about their potassium intake.
Nonetheless, since it's a juice, it can be easy to overdo it. So be careful not to drink too much mango nectar as it can add up to a lot more potassium than you think.
What's more, different brands contain different amounts of potassium, so always look at the label and double-check the value.
Can you eat take in too much potassium from mangos?
Overdosing on potassium from natural sources is nearly impossible. However, it is possible if you take additional supplements.
Hence, it's best to steer clear of supplements, especially if you have problems with kidney functions.
Nevertheless, mangos aren't too high in potassium, but it's very easy to eat too much of them. So you should limit how many mangos you consume to monitor your potassium intake and stay in the safe zone.
Mangos are also very sugary, which can negatively impact your liver function.
So paired with high potassium, people with kidney problems should be careful when consuming this fruit.
Mangos are a delicious treat rich in many minerals, nutrients, and vitamins. They're considered to be high-potassium fruit, but they are still an excellent addition to most diets.
Like with every fruit, it's important to control their intake to make sure that you don't consume too much potassium.
Don't know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.
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