Mango—often called the “king of fruits”—is not only deliciously sweet and juicy but also packed with essential nutrients, antioxidants, and bioactive compounds that support overall health.
Nutritional Profile (per 100g of raw mango flesh)
- Calories: ~60 kcal
- Carbohydrates: ~15 g (mainly natural sugars like fructose and glucose)
- Dietary Fiber: ~1.6 g
- Vitamin C: ~36 mg (about 40% of daily needs) – boosts immunity and skin health
- Vitamin A (as beta-carotene): ~540 µg – excellent for vision, immune function, and skin
- Folate (Vitamin B9): ~43 µg – important for cell growth and pregnancy
- Vitamin E & K: Present in modest amounts
- Potassium: ~168 mg – helps regulate blood pressure
- Antioxidants: Rich in mangiferin, quercetin, astragalin, and gallic acid
✅ Low in fat, cholesterol-free, and naturally hydrating (water content ≈ 83%).
Key Health Benefits
- Supports Immune Function
High in vitamin C and A, mangoes strengthen the body’s defenses against infections and inflammation. - Promotes Eye Health
The abundance of beta-carotene (converted to vitamin A in the body), lutein, and zeaxanthin helps protect vision and may reduce the risk of age-related macular degeneration. - Aids Digestion
Contains digestive enzymes (like amylase) that help break down complex carbs, plus fiber to support regular bowel movements and gut health. - Boosts Skin Radiance
Vitamin C stimulates collagen production, while vitamin A and antioxidants help repair skin, reduce acne, and maintain a youthful glow. - May Support Heart Health
Potassium helps balance sodium levels and relax blood vessels, contributing to healthy blood pressure. Mangiferin (a unique polyphenol in mango) shows anti-inflammatory and cardioprotective effects in studies. - Helps Regulate Blood Sugar (in moderation)
Despite its sweetness, mango has a moderate glycemic index (GI ≈ 51–56). Its fiber and mangiferin may improve insulin sensitivity—especially when eaten in controlled portions as part of a balanced diet. - Potential Anti-Cancer Properties
Laboratory studies suggest that mango polyphenols (especially mangiferin) may inhibit the growth of certain cancer cells (e.g., colon, breast, leukemia), though more human research is needed.
Tips for Enjoying Mangoes
- Eat ripe mangoes fresh for maximum flavor and nutrient absorption.
- Pair with a source of healthy fat (like coconut or nuts) to enhance absorption of fat-soluble vitamins (A, E, K).
- Avoid overconsumption if managing blood sugar—stick to ½ to 1 small mango per serving.
- Unripe (green) mangoes are higher in vitamin C and can be used in savory dishes or salads—but consume in moderation to avoid gastric irritation.
Precautions
- Allergy: Rare, but possible—especially in people allergic to latex or other tropical fruits (oral allergy syndrome).
- High sugar content: Diabetics should monitor portion sizes.
- Pesticide residue: Wash thoroughly or choose organic when possible; peel if concerned.
In Summary
Mangoes offer a perfect blend of indulgence and nutrition. When enjoyed mindfully, they nourish your eyes, skin, heart, and immune system—all while satisfying your sweet tooth the natural way.
“One mango a day keeps dullness away.” 🥭