आम: Calories, Nutrition and Health Benefits
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Perplexity The king of fruits—packed with vitamin C, antioxidants, and natural sweetness for every health goal.
त्वरित पोषण तथ्य
Per 100g (approximately 1/2 medium आम)
| Nutrient | Amount |
|---|---|
| कैलोरी | 60 kcal |
| प्रोटीन | 0.8g |
| कार्ब्स | 15g |
| फाइबर | 1.6g |
| Sugar | 11g |
| फैट | 0.3g |
| Potassium | 168mg |
| Vitamin C | 22mg |
| फोलेट | 23mcg |
| Vitamin A | 54mcg |
मैक्रोन्यूट्रिएंट टूटना
NUTRITIONIST INSIGHT
आमes contain mangiferin, a powerful polyphenol antioxidant that supports cellular health and may help reduce inflammation. The fiber aids digestive regularity, while the natural sugars provide sustained energy when paired with protein. One medium आम delivers 76% of daily vitamin C needs in just 207g.
मिथ्या विध्वंसक
MYTH #1: आमes Cause Weight Gain
TRUTH: A medium आम contains only 124 calories. Weight gain results from excess overall calories, not from आमes. The 2.8g fiber promotes fullness, and the polyphenols can support metabolic health. Enjoy 1/2 to 3/4 आम daily for weight loss.
MYTH #2: आमes Are Too High in Sugar for Diabetics
TRUTH: Diabetics can safely enjoy आमes in moderation. Research shows आम polyphenols may improve insulin sensitivity. Best practice: eat 75g (1/3 cup) at a time, pair with protein or nuts, and choose ripe but firm आमes to minimize glucose spike.
MYTH #3: आम Seeds Are Toxic
TRUTH: आम seeds are not toxic, though the husk contains urushiol oil (same as poison ivy) that can irritate skin. The kernel inside is safe if you crack the seed open. Avoid consuming the seed husk; simply discard it or handle with care.
MYTH #4: आम Causes Constipation
TRUTH: आम actually improves digestive health due to fiber and enzymes. The 2.8g fiber per 100g supports regular bowel movements. Only overconsumption (3+ whole आमes daily) combined with low water intake might slow digestion.
MYTH #5: Green आमes Have No Nutritional Value
TRUTH: Green/unripe आमes are nutritious and lower in natural sugars than ripe ones, making them a smarter choice for weight loss and diabetes. They contain higher starch levels that act like resistant fiber, supporting gut health and blood sugar stability.
MYTH #6: आमes Are Only for Summer Eating
TRUTH: Frozen आम puree and dried आम retain most antioxidants and nutrients (polyphenols remain stable when frozen). Year-round consumption via frozen or dried forms provides consistent vitamin C, fiber, and mangiferin benefits.
न्यूट्रीस्कोर by स्वास्थ्य लक्ष्य
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| वजन घटाना |  | 124 calories per medium fruit, 2.8g fiber for fullness. Limit to 1/2–3/4 आम daily; pair with protein. |
| मांसपेशियों का विकास | | 31g carbs for glycogen replenishment post-workout; 168mg potassium prevents cramps. Eat within 30 minutes of training with whey protein. |
| डायबिटीज Management |  | Moderate GI (51–58). Choose green आमes; eat 75g portions with protein; polyphenols may improve insulin sensitivity. |
| पीसीओएस Management | | Natural sugars affect insulin; limit to 1/2 आम, choose green. Pair with almonds or Greek yogurt for balanced glucose response. |
| गर्भावस्था Nutrition |  | Rich in folate (47mcg supports fetal neural development), vitamin C (46mg aids collagen/immunity), and potassium (prevents leg cramps). आमes help prevent constipation common in pregnancy. |
| Viral/Flu Recovery | | 76% daily vitamin C boosts immune function; easy-to-digest carbs provide energy; 168mg potassium aids electrolyte balance. Frozen आम works equally well. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to आम
Understanding how आमes affect your blood glucose helps you pair them strategically with meals.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing आम with protein or healthy fat slows glucose absorption:
- 🥜 Almonds or peanut butter - Healthy fats and protein slow digestion
- 🥛 Greek yogurt or curd (dahi) - Probiotics and protein stabilize blood sugar
- 🥚 Boiled eggs - Complete protein minimizes glucose spike
- 🌰 Cashews or walnuts - Magnesium and polyphenols amplify आम's antioxidant benefits
Pairing आम with these foods not only reduces the glucose spike but extends energy release, keeping you satisfied longer.
Cultural Significance
आम is revered as the "king of fruits" in South Asia and has been cultivated for over 4,000 years in India and Southeast Asia.
In India:
- Sacred fruit in Hindu culture, offered to Lord Ganesha and at festivals
- 30+ varieties grown: Alphonso, Langra, Totapuri, Dasheri, Kesar, Pairi
- Ayurveda uses आम for digestive fire (agni) and post-monsoon vitality
- आम leaves and stem bark used in traditional herbal medicine
- Aam panna (raw आम drink) is summer cooling drink across India
Global Impact:
- World's most consumed tropical fruit (over 50 million tons annually)
- Top producers: India, China, Thailand, Indonesia, Philippines
- Every part used: fruit, leaves, stem, wood (sustainable crop)
- UNESCO recognizes "Aam" (आम) in South Asian culinary heritage
Compare & Substitute
आम vs Similar Fruits (Per 100g)
| Nutrient | 🥭 आम | 🍌 Banana | 🍑 Peach | 🍓 Strawberry |
|---|---|---|---|---|
| कैलोरी | 60 kcal | 89 kcal | 39 kcal | 32 kcal |
| Carbs | 15g | 23g | 9.5g | 7.7g |
| फाइबर | 1.6g | 2.6g | 1.5g | 2g |
| प्रोटीन | 0.8g | 1.1g | 0.9g | 0.7g |
| फैट | 0.3g | 0.3g | 0.3g | 0.3g |
| Vitamin C | 22mg | 8.7mg | 6.6mg | 59mg |
| Potassium | 168mg | 358mg | 190mg | 153mg |
| Antioxidants | Mangiferin, polyphenols | Dopamine, catecholamines | Catechins | Anthocyanins, ellagic acid |
| Best For | Immunity, antioxidants | Post-workout, potassium | Low-calorie snacking | Highest vitamin C, lowest sugar |
अक्सर पूछे जाने वाले प्रश्न
Are आमes good for weight loss?
Yes, आमes support weight loss in moderate portions. A medium आम has 124 calories with 2.8g fiber that promotes fullness. The polyphenols support metabolic function. Best practice: limit to 1/2–3/4 आम daily; pair with nuts or Greek yogurt to stabilize blood sugar and extend satiety.
Can diabetics eat आमes?
Diabetics can safely enjoy आमes in small portions. Choose ripe but firm आमes (lower glycemic load); eat 75g (1/3 cup) at a time; and always pair with protein or healthy fat. Green आमes are preferred for their lower sugar and higher resistant starch. Research suggests आम polyphenols may improve insulin sensitivity; always monitor your individual response.
How much vitamin C is in a आम?
One medium आम (207g) contains 46mg of vitamin C, which is 76% of the daily recommended value. This supports immune function, collagen synthesis for skin health, and iron absorption. Frozen आम retains nearly all vitamin C content, making it a year-round option.
What are the main health benefits of आम?
आमes provide powerful antioxidants (mangiferin and polyphenols) that protect cells from oxidative damage; vitamin C for immune and collagen support; fiber (1.6g per 100g) for digestive regularity; and 168mg potassium for heart health and blood pressure regulation. The natural enzyme content aids protein digestion.
When is the best time to eat a आम?
For weight loss: early morning with almonds or Greek yogurt. For diabetes: mid-morning with protein. For post-workout recovery: within 30 minutes paired with whey protein shake. For pregnancy: anytime; the fiber, folate, and vitamin C support fetal development. Avoid on empty stomach if you have sensitive digestion.
Is आम good for pregnancy?
Absolutely. आम is excellent for pregnancy due to folate (47mcg supports neural tube development); vitamin C (46mg aids placental health and immunity); fiber (prevents pregnancy-related constipation); and potassium (168mg regulates blood pressure). The digestive enzymes and natural sugars provide safe, sustained energy throughout all three trimesters.
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