The mangosteen came from Asia and now is easily grown in South America, It has a beautiful purple color and its flesh is white, juicy and very refreshing. In Rancho Ibelia, we planted two individuals last year, and they are growing well; so while we expect the time for the harvest, I will give you some nutrition facts and health benefits of this fruit.
Composition
USDA in their National Nutrient Data base give this composition respect to 100 g of fresh mangosteen.
| Principle | Nutrient Value | Percentage of RDA |
| Energy | 63 Kcal | 3,0% |
| Carbohydrates | 15.6 g | 12,0% |
| Protein | 0.50 g | 1,0% |
| Total Fat | 0.4 g | 2,0% |
| Cholesterol | 0 mg | 0,0% |
| Dietary Fiber | 5.10 g | 13,0% |
| Vitamins | ||
| Folates | 31 µg | 8,0% |
| Niacin | 0.286 mg | 2,0% |
| Pantothenic acid | 0.032 mg | <1% |
| Pyridoxine | 0.041 mg | 3,0% |
| Riboflavin | 0.054 mg | 4,0% |
| Thiamin | 0.054 mg | 4.5% |
| Vitamin A | 35 IU | 1,0% |
| Vitamin C | 7.2 mg | 12,0% |
| Electrolytes | ||
| Sodium | 7 mg | 0.5% |
| Potassium | 48 mg | 1,0% |
| Minerals | ||
| Calcium | 5.49 mg | 0.5% |
| Copper | 0.069 mg | 7,0% |
| Iron | 0.17 mg | 2,0% |
| Magnesium | 13.9 mg | 3.5% |
| Manganese | 0.10 mg | 4,0% |
| Phosphorus | 9.21 mg | 1,0% |
| Zinc | 0.12 mg | 1,0% |
| Phyto-nutrients | ||
| Carotene-a | 1 µg | -- |
| Carotene-ß | 16 µg | -- |
| Cryptoxanthin-ß | 9 µg | -- |
As you can see at the table, the most representative nutrients of this fruit are:
Carbohydrates: It gives us energy, 63 Kcal in 100g, but it's very low compared for example with a portion of 48 g of M&M´S which adds 240 Kcal, also the energy of this fruit is excent of cholesterol, making it an excellent option for a healthy snack.
Dietary fiber: This improve our digestion system beacuse these are substances that we can not metabolize,
Folates needed to the creation of hemoglobine, substance of our blood that catches the oxygen and allows to carry it through our body.
Vitamin C which strengthen our inmunological system
Cupper a micromineral cupper which is very important for the absorption of iron and it's consumed in Krebs cycle (in which the glucose is transformed to energy).
So, as soon as I collect some fruits I will publish them here!
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