The real miracle sleep aid is mango. When you eat mango before bed, phytochemicals from the fruit, along with amino acids such as glycine, glutamine, and cysteine combined with fructose and glucose, travel to the brain and quickly restore depleted neurotransmitters. This allows most insomniacs a chance to finally get some true rest during the night.
| PRIMARY MICRO NUTRIENTS | Vitamin C, Vitamin A, Vitamin E, Vitamins B6, Folate, Copper, Potassium |
| SECONDARY MICRO NUTRIENTS | Vitamin K, Vitamins B3, B4 |
| NUTRITIONAL HIGHLIGHTS and NOTES | Fiber content latches on to cholesterol to inhibit / prevent cardiovascular disease |
| FUNCTIONAL BENEFITS |
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| PHYTONUTRIENTS | |
| PLANT FAMILY | |
| DANGERS | Allergen food |
| RDA | Mango | % RDA | ||
| Nutrient | Unit | per 100g | ||
| Water | g | 83.46 | ||
| Energy | kcal | 60 | ||
| Protein | g | 0.82 | ||
| Total lipid (fat) | g | 0.38 | ||
| Carbohydrate, by difference | g | 14.98 | ||
| Fiber, total dietary | g | 1.6 | ||
| Sugars, total | g | 13.66 | ||
| Minerals | ||||
| Calcium, Ca | mg | 1000 | 11 | 1.1% |
| Iron, Fe | mg | 8 | 0.16 | 2.0% |
| Magnesium, Mg | mg | 420 | 10 | 2.4% |
| Phosphorus, P | mg | 700 | 14 | 2.0% |
| Potassium, K | mg | 470 | 168 | 35.7% |
| Sodium, Na | mg | 1 | ||
| Zinc, Zn | mg | 11 | 0.09 | 0.8% |
| Copper, Cu | mg | 0.9 | 0.111 | 12.3% |
| Manganese, Mn | mg | 2.3 | 0.063 | 2.7% |
| Selenium, Se | µg | 55 | 0.6 | 1.1% |
| Vitamins | ||||
| Vitamin C, total ascorbic acid | mg | 90 | 36.4 | 40.4% |
| Thiamin | mg | 1.2 | 0.028 | 2.3% |
| Riboflavin | mg | 1.3 | 0.038 | 2.9% |
| Niacin | mg | 16 | 0.669 | 4.2% |
| Pantothenic acid | mg | 5 | 0.197 | 3.9% |
| Vitamin B-6 | mg | 1.7 | 0.119 | 7.0% |
| Folate, total | µg | 400 | 43 | 10.8% |
| Choline, total | mg | 7.6 | ||
| Betaine | mg | |||
| Vitamin B-12 | µg | 2.4 | 0 | 0.0% |
| Vitamin A, IU | IU | 5000 | 1082 | 21.6% |
| Vitamin E, total | mg | 15 | 0.92 | 6.1% |
| Vitamin D | IU | 600 | 0 | 0.0% |
| Vitamin K (phylloquinone) | µg | 120 | 4.2 | 3.5% |
The Recommended Dietary Amount (RDA) is based upon recommendations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Recommendations: http://fnic.nal.usda.gov/fnic/interactiveDRI/. Using this link you can make your own calculationsNotes:
Adapted from:
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
USDA food database: http://ndb.nal.usda.gov/ndb/
Other information sources:
Online database of the World’s Healthiest Foods: http://www.whfoods.com/index.php
Online nutrient breakdown of foods: http://nutritiondata.self.com/
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