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Fruits are known as the nutritional powerhouses, packed with essential nutrients that support immunity, metabolism, gut health, and heart function. And when it comes to seasonal fruits during summer months, one can easily spot mangoes and avocados. But the question is, which one of these pulpy fruit is best for summer months? Let us delve into their nutritional profiles, explore insights from research studies, and determine which of the two offers more nutrition and overall health benefits.

Nutritional values mango
Per cup of ripe mango offer around 165 calories, 25 gms carbohydrates, 23 gms sugar, 3 gms fiber, 1.4 gms protein, and 0.6 gms fat.

Nutritional values of avocado
A medium size avocado offers 150 calories, 22 gms fat, 12.8 gms carbohydrates, 10 gms fiber, 0.2 gms sugar, and 3 gms protein.

Mango versus Avocado


If we look at the nutritional highlights of avocado, it is rich in healthy fats, which is monounsaturated fats (especially oleic acid) and is great for heart health and brain function. And per cup of avocado offers around 10 g fiber, which is excellent for digestion and satiety. It is also rich in vitamin K, E, C, B5, B6, and folate. When it comes to antioxidants, it contains lutein and zeaxanthin, which are great for eye health. And it has almost no sugar.

On the other hand, mango is high in fructose, ranging around 40 -45 g per cup, which makes it give you instant energy. It is also rich in vitamin C, A, E, K, and B vitamins. When it comes to antioxidants it contains beta-carotene and mangiferin, which are good for skin, immunity, and eye health.

What does the study say


According to a study published by the National Library of Medicine, mango is rich in antidiabetic, anti-oxidant, anti-viral, cardiotonic, hypotensive, anti-inflammatory properties. It also has antibacterial, anti fungal, anthelmintic, anti parasitic, anti tumor, anti HIV, anti bone resorption, antispasmodic, antipyretic, antidiarrhoeal, antiallergic, immunomodulation, hypolipidemic, anti microbial, hepatoprotective, gastroprotective properties. These effects are attributed to the fruit's high fiber content and the presence of bioactive compounds like mangiferin.

In contrast, a report by the Journal of the American Heart Association states that eating two servings of avocados a week linked to lower risk of cardiovascular disease. The study spanning 30 years and involving 110,000 participants found that consuming at least two servings of avocado per week was associated with a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease. Replacing half a serving per day of saturated fat sources like butter or processed meats with avocado yielded similar benefits. It is also said that avocado consumption can lead to reductions in total cholesterol and LDL cholesterol levels, particularly in individuals with hypercholesterolemia.

Which is more nutritious?
If we look at the nutritional profile of both the fruits, avocado is considered to be nutrient-dense, as it contains healthy fats, high fiber, low sugar, and vital mineral content, and on the other hand mango is an excellent source of vitamin C, which boosts immunity and offers quick energy, when consumed in moderation.

3 ways to enjoy avocado



Avocado Toast: Mash the avocado and season it with onion, salt, pepper, lemon juice. Spread it on toast and enjoy.

Avocado Smoothie: This makes for a refreshing drink and is made with avocado, banana, milk, spinach and ice cubes. Enjoy it fresh.

Avocado Salad: For this salad, dice avocado and combine with cucumber, tomatoes, red onion and season it with herbs like cilantro, salt, and mint. Enjoy it fresh.


3 ways to enjoy mango


Mango Shake: This is one of the easiest dishes and to make it blend mango with ice, sugar, and milk. Enjoy it fresh.

Mango Yogurt Parfait: Layer diced mango in a mason jar, add curd, and sprinkle nuts like almonds, pistachios, or walnuts and also add chia seeds. Enjoy it fresh.

Mango Salad: Combine diced mango with cucumber, red bell pepper, red onion, salt, pepper and fresh mint. Mix well and enjoy it chilled.