Mangoes are highly nutritious fruits that offer a variety of health benefits. Here’s a detailed look at the nutritional profile and health benefits of mangoes:

Nutritional Profile of Mangoes (per 100 grams)

• Calories: 60
• Water: 83.46 g
• Protein: 0.82 g
• Fat: 0.38 g
• Carbohydrates: 14.98 g
  • Sugars: 13.66 g
  • Dietary Fiber: 1.6 g

Vitamins:

• Vitamin A: 54 mcg (6% DV)
• Vitamin C: 36.4 mg (61% DV)
• Vitamin E: 0.9 mg (5% DV)
• Vitamin K: 4.2 mcg (5% DV)
• Vitamin B6: 0.119 mg (6% DV)
• Folate: 43 mcg (11% DV)

Minerals:

• Potassium: 168 mg (5% DV)
• Magnesium: 10 mg (3% DV)
• Calcium: 11 mg (1% DV)
• Iron: 0.16 mg (2% DV)
• Phosphorus: 14 mg (2% DV)

Health Benefits

1. Rich in Antioxidants:
   • Mangoes contain polyphenols like mangiferin, quercetin, and catechins, which protect against oxidative stress and inflammation.
2. Boosts Immunity:
   • High in vitamin C, mangoes enhance the immune system and help the body fight off infections. Vitamin A also supports immune function.
3. Aids Digestion:
   • Enzymes like amylases in mangoes break down complex carbs into simple sugars, aiding digestion. The fiber content helps maintain a healthy digestive tract.
4. Promotes Heart Health:
   • Potassium and magnesium in mangoes help regulate blood pressure. The fiber and antioxidants can lower cholesterol levels and improve overall heart health.
5. Supports Eye Health:
   • Vitamin A and antioxidants like lutein and zeaxanthin in mangoes are crucial for maintaining good vision and protecting against age-related eye disorders.
6. Improves Skin and Hair Health:
   • Vitamins A and C are essential for skin health, promoting collagen production and reducing signs of aging. Vitamin A also supports sebum production, keeping hair healthy.
7. May Help Prevent Cancer:
   • Antioxidants and polyphenolic compounds in mangoes may reduce the risk of certain cancers by protecting cells from DNA damage and inhibiting the growth of cancerous cells.
8. Aids in Weight Management:
   • Low in calories and high in water and fiber, mangoes can help you feel full longer, which is beneficial for weight management.
9. Improves Bone Health:
   • Vitamin K and calcium in mangoes are important for maintaining strong and healthy bones.

Tips for Including Mangoes in Your Diet

• Enjoy fresh mango slices as a snack.
• Add mango chunks to salads, smoothies, and yogurt.
• Use mango in salsas and chutneys for a tropical flavor.
• Incorporate mango into desserts like sorbets, ice creams, and fruit salads.

While mangoes are nutritious, it’s important to consume them in moderation due to their natural sugar content. Enjoying mangoes as part of a balanced diet can help you reap their many health benefits.

Calories, Carbs, and Health Benefits of Orange Juice

Drinking orange juice is a very popular way to consume oranges and the drink is often served with breakfast. While it does contain naturally occurring sugar, the beverage is also high in vitamins, minerals, and antioxidants.

Nutrition Facts

The following nutrition information is provided by the USDA for 1 cup (8oz) of orange juice.¹Included below are the approximate values of a cup of orange juice. Be aware that different brands will have slightly different amounts of each nutrient.

• Calories: 110
• Fat: 0g
• Sodium: 9.6mg
• Carbohydrates: 27g
• Fiber: 0.96g
• Sugars: 20g
• Protein: 2g

Carbs in Orange Juice

Most of the calories in orange juice come from carbohydrates. There is almost no fiber or starch in orange juice. This means that most of the carbs in orange juice are provided in the form of sugar.

Pure orange juice provides naturally-occurring sugar. That is sugar (fructose in this case) that occurs naturally in foods such as fruit. However, some brands of orange juice may add extra sugar. That sugar is called “added sugar” and health experts recommend that we watch our added sugar consumption. Also, pure fruit juice may offer additional health benefits, but more research needs to be done to determine exactly what these are.²

The glycemic index of orange juice (containing no added sugars) is estimated to be 50.³ Keep in mind that the glycemic index takes serving size into account. So if you drink more than a single serving (one cup) the GI will be higher.

Fats in Orange Juice

There is almost no fat in orange juice

Protein in Orange Juice

Orange juice is not a good source of protein, providing less than two grams per serving.

Micronutrients in Orange Juice

One serving of orange juice has all the vitamin C you need for a whole day. Orange juice is also high in potassium, and it’s a good source of folate and thiamine, two of the B-complex vitamins. 

Health Benefits 

The vitamin C found in orange is essential for healthy blood vessel walls and connective tissue that lies below your skin. It’s also essential for normal immune system function.⁴ Vitamin C is also an antioxidant that is thought to have health benefits by protecting your cells from free radical damage. More research is needed to determine all of the specific health-protective roles fruit juices may play in our bodies.²

Orange juice is also a good source of folate that’s necessary for red blood cell formation and to help prevent a birth defect called spina bifida. And it’s high in two important minerals, potassium, and iron. Potassium is essential for nerve and muscle function, and it works against sodium to maintain body fluid balance and blood pressure.

Keep in mind that you’ll gain many of the health benefits of orange juice if you simply consume an orange. By comparison, one average-sized orange has about 60 calories, 15 grams of carbohydrates, and 3 grams of fiber.⁵ But it also only has 70 milligrams of vitamin C. That’s still a substantial amount, but you’ll get more vitamin C with a glass of orange juice.

Eating oranges is an excellent way to get your daily dose of vitamin C and potassium, plus fiber. Although most oranges are consumed as juice at breakfast time, there are plenty of ways to get more fresh oranges into your day. For example, you can eat an orange out of your hand as an afternoon snack, or add orange sections to a salad served with a tangy citrus vinaigrette.

Common Questions About Orange Juice

Can orange juice prevent or cure a cold?

Probably not. While vitamin C is essential for immune system function, there isn’t any evidence that drinking orange juice will help prevent a cold nor will it make your cold go away any faster.⁴ It is important to stay hydrated when you’re not feeling well and drinking orange juice can help with that.

Can drinking orange juice prevent cancer?

It’s possible that some of the compounds in orange juice may help prevent cancer, but so far the only research has been done on lab animals so it’s not known if drinking orange juice will prevent or delay any types of cancer.⁶

Will drinking orange juice make a person gain weight?

As long as you keep your daily caloric intake where it needs to be so that you maintain or lose weight, drinking orange juice won’t cause you to gain weight. If you consume more calories than you burn every day, then you’ll gain weight no matter if the calories are from orange juice or something else. Keep serving sizes in mind and budget your calories appropriately.

Should I just eat an orange instead of drinking juice?

An orange has fewer calories and carbs than orange juice, and it has more fiber. But it doesn’t have as much vitamin C. As long as you get enough vitamin C from other sources such as strawberries, peppers, and other fruits and veggies, the whole fruit is probably the way to go. 

Is freshly squeezed orange juice more nutritious than store-bought?

Yes, it is. Ounce for ounce, freshly squeezed orange juice can have about 50 percent more vitamin C and almost twice as much folate and thiamine. 

Should I drink calcium-fortified orange juice? If you feel that you often fall short in your calcium intake from foods such as dairy products, nuts, seeds, and green leafy vegetables, then drinking calcium-fortified orange juice can help you meet your calcium needs.⁷ Be sure to read the Nutrition Fact label on the product to see how much extra calcium you’ll get from each serving. Note that some brands also add vitamin D as well

Known for adding flavor, freshness, and acidity to drinks and foods, lemons are the most commonly used citrus fruits. Lemons are also used for garnish and flavoring desserts. They can be juiced, cut into wedges, or grated to make lemon zest.

This versatile fruit is an excellent source of vitamin C. They are naturally low in calories and carbohydrates and available all year long. Lemons are a perfect fruit to keep on hand for salad dressings, seafood recipes, flavoring water, and more.

Lemon Nutrition Facts

The following nutrition information is provided by the USDA for one lemon (without rind) measuring approximately 2 1/8″ in diameter (58g).

• Calories: 17
• Fat: 0.2g
• Sodium: 1mg
• Carbohydrates: 5.4g
• Fiber: 1.6g
• Sugars: 1.5g
• Protein: 0.6g

Carbs

One whole lemon contains 17 calories and just over 5 grams of carbohydrate. The carbs are primarily fiber (1.6 grams) and sugar (1.5 grams). Note that the juice of a whole lemon provides only 0.14 grams of fiber, according to USDA data, but almost the same amount of sugar. The glycemic load of a whole lemon is estimated to be 1, making it a low-glycemic food.

Fats

There is a very small amount of fat in lemons, under 1 gram if you consume the whole fruit.

Protein

Lemons are not a good source of protein, providing less than 1 gram per fruit.

Vitamins and Minerals

Lemons are an excellent source of vitamin C, providing over half (30.7mg) of your daily recommended intake. There are also very small amounts of thiamin, vitamin B6, and folate in lemon.

Lemons are not a good source of minerals, but they do contain small amounts of calcium, iron, and potassium.

Health Benefits

The health benefits of lemons are attributed primarily to the high level of vitamin C that the fruit provides.

Prevents Deficiency

Lemons have been used throughout history to manage vitamin C deficiency.

Improved Heart Health

Studies indicate that a higher intake of vitamin C is associated with a reduced risk of cardiovascular disease (CVD), including coronary heart disease and stroke. The National Institutes of Health states that the benefit is likely due to the antioxidant content of lemon which helps to prevent oxidative damage that can lead to cardiovascular disease.³

But authors of one large review were careful to put their findings into perspective. They concluded that while research suggests that vitamin C deficiency is associated with a higher risk of death from cardiovascular disease and that vitamin C may slightly improve endothelial function and lipid profiles in some groups, studies do not provide enough support for the widespread use of vitamin C supplementation to reduce cardiovascular risk or mortality.⁴

Slower Age-Related Decline

Vitamin C is a powerful antioxidant. Antioxidants help to prevent cell damage caused by oxidative stress. There is ongoing research about the possible impact that antioxidants can have on the aging process. There is some evidence that they may help improve skin health or even help prevent certain types of diseases associated with aging. So far, however, study results have been mixed.⁵

Improved Eye Health

Additionally, researchers are investigating whether a higher intake of vitamin C can help treat or prevent age-related macular degeneration (AMD) and cataracts—common causes of vision decline in older adults. So far, study results have been inconsistent but research is ongoing.³

Better Immune Function

Vitamin C has been shown to play an important role in immune function. And while some people take vitamin C supplements or use lemons to prevent or manage the treatment of the common cold, studies regarding its effectiveness have yielded mixed results.

A few large studies have shown that taking a vitamin C supplement of about 250 mg per day may help certain specific populations reduce the duration of the common colds, but other studies have shown no benefit in the general population.³Also, it is important to note that studies investigating the relationship between the common cold and vitamin C examine supplements, not lemons.

Cancer Prevention

Antioxidants, such as those in lemon, are being investigated for their potential impact on cancer.

According to the National Cancer Institute, increased levels of antioxidants may be able to prevent the types of free radical damage that have been associated with cancer development. Free radicals are chemicals that can cause cellular damage in the body. Exposure to certain environmental toxins (like cigarette smoke) may increase the free radicals in your body and even cause the body to make more free radicals.

But researchers still don’t know if antioxidants have the power to combat or prevent cancer. More research needs to be done investigating the impact of antioxidants from food versus antioxidant supplements. For now, there is not enough evidence to know for sure if there is any benefit.

Allergies

People with an allergy to citrus fruits should avoid lemon or products made with lemon or lemon zest. Citrus allergy is not common but can be problematic in some people. There are also reports of asthma as a reaction to inhalation of lemon or orange peel. If you suspect an allergy to lemon, seek care from a qualified allergy specialist.