In some parts of the world, mango (Mangifera indica) is called the “king of fruits.”
It’s a drupe, or stone fruit, which means that it has a large seed in the middle.
Mango is native to India and Southeast Asia and has been cultivated for over 4,000 years. There are hundreds of types of mango, each with a unique taste, shape, size and color (1Trusted Source).
This fruit is not only delicious but also boasts an impressive nutritional profile.
In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.
Here’s an overview of mango, its nutrition, benefits and some tips on how to enjoy it.
Mango is low in calories but full of nutrients.
One cup (165 grams) of sliced mango provides (2Trusted Source):
- Calories: 99
- Protein: 1.4 grams
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Dietary fiber: 2.6 grams
- Vitamin C: 67% of the Reference Daily Intake (RDI)
- Copper: 20% of the RDI
- Folate: 18% of the RDI
- Vitamin B6: 11.6% of the RDI
- Vitamin A: 10% of the RDI
- Vitamin E: 9.7% of the RDI
- Vitamin B5: 6.5% of the RDI
- Vitamin K: 6% of the RDI
- Niacin: 7% of the RDI
- Potassium: 6% of the RDI
- Riboflavin: 5% of the RDI
- Manganese: 4.5% of the RDI
- Thiamine: 4% of the RDI
- Magnesium: 4% of the RDI
It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron.
One cup (165 grams) of mango provides nearly 70% of the RDI for vitamin C — a water-soluble vitamin that aids your immune system, helps your body absorb iron and promotes growth and repair (3Trusted Source, 4Trusted Source).
SummaryMango is low in calories yet high in nutrients — particularly vitamin C, which aids immunity, iron absorption and growth and repair.
Mango is packed with polyphenols — plant compounds that function as antioxidants.
It has over a dozen different types, including mangiferin, catechins, anthocyanins, quercetin, kaempferol, rhamnetin, benzoic acid and many others (5Trusted Source).
Antioxidants are important as they protect your cells against free radical damage. Free radicals are highly reactive compounds that can bind to and damage your cells (6Trusted Source).
Research has linked free radical damage to signs of aging and chronic diseases (7Trusted Source, 8Trusted Source, 9Trusted Source).
Amongst the polyphenols, mangiferin has gained the most interest and is sometimes called a “super antioxidant” since it’s especially powerful (5Trusted Source).
Test-tube and animal studies have found that mangiferin may counter free radical damage linked to cancers, diabetes and other illnesses (10Trusted Source, 11Trusted Source).
SummaryMango has over a dozen different type of polyphenols, including mangiferin, which is especially powerful. Polyphenols function as antioxidants inside your body.
Mango is a good source of immune-boosting nutrients.
One cup (165 grams) of mango provides 10% of your daily vitamin A needs (2Trusted Source).
Vitamin A is essential for a healthy immune system, as it helps fight infections. Meanwhile, not getting enough vitamin A is linked to a greater infection risk (12Trusted Source, 13Trusted Source, 14Trusted Source).
On top of this, the same amount of mango provides nearly three-quarters of your daily vitamin C needs. This vitamin can help your body produce more disease-fighting white blood cells, help these cells work more effectively and improve your skin’s defenses (3Trusted Source, 4Trusted Source).
Mango also contains folate, vitamin K, vitamin E and several B vitamins, which aid immunity as well (15Trusted Source).
SummaryMango is a good source of folate, several B vitamins, as well as vitamins A, C, K and E — all of which help boost immunity.
Mango contains nutrients that support a healthy heart.
For instance, it offers magnesium and potassium, which help maintain a healthy pulse and your blood vessels relax, promoting lower blood pressure levels (16Trusted Source, 17Trusted Source).
Mango also contains a unique antioxidant called mangiferin (5Trusted Source).
Animal studies have found that mangiferin may protect heart cells against inflammation, oxidative stress and apoptosis (controlled cell death) (18Trusted Source, 19Trusted Source, 20Trusted Source).
In addition, it may lower blood cholesterol, triglycerides and free fatty acid levels (21Trusted Source).
While these findings are promising, research on mangiferin and heart health in humans is currently lacking. Therefore, more studies are needed before it can be recommended as a treatment.
SummaryMango contains magnesium, potassium and the antioxidant mangiferin, which all support healthy heart function.
Mango has several qualities that make it excellent for digestive health.
For one, it contains a group of digestive enzymes called amylases.
Digestive enzymes break down large food molecules so that they can be easily absorbed.
Amylases break down complex carbs into sugars, such as glucose and maltose. These enzymes are more active in ripe mangoes, which is why they’re sweeter than unripe ones (22Trusted Source).
Moreover, since mango contains plenty of water and dietary fiber, it may help solve digestive problems like constipation and diarrhea.
One four-week study in adults with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than a supplement containing a similar amount of soluble fiber (23Trusted Source).
This indicates that mango has other components aside from dietary fiber that aid digestive health.
SummaryMango has digestive enzymes, water, dietary fiber and other compounds that aid different aspects of digestive health.
Mango is full of nutrients that help support healthy eyes.
Two key nutrients are the antioxidants lutein and zeaxanthin. These accumulate in the retina of the eye — the part that converts light into brain signals so your brain can interpret what you’re seeing — especially at its core, the macula (24Trusted Source, 25Trusted Source).
Inside the retina, lutein and zeaxanthin act as a natural sunblock, absorbing excess light. In addition, they appear to protect your eyes from harmful blue light (26Trusted Source).
Mangoes are also a good source of vitamin A, which supports eye health.
A lack of dietary vitamin A has been linked to dry eyes and nighttime blindness. More severe deficiencies can cause more serious issues, such as corneal scarring (27Trusted Source).
SummaryMango contains lutein, zeaxanthin and vitamin A — which support eye health. Lutein and zeaxanthin may protect from the sun, while a lack of vitamin A can create vision problems.
Mango is high in vitamin C, which promotes healthy hair and skin.
This vitamin is essential for making collagen — a protein that gives structure to your skin and hair. Collagen gives your skin its bounce and combats sagging and wrinkles (28Trusted Source).
Additionally, mango is a good source of vitamin A, which encourages hair growth and the production of sebum — a liquid that helps moisturize your scalp to keep your hair healthy (29Trusted Source, 30Trusted Source).
What’s more, vitamin A and other retinoids migrate to your skin and protect it from the sun (31Trusted Source).
Aside from vitamins A and C, mango is high in polyphenols, which function as antioxidants.
These antioxidants help protect hair follicles against damage from oxidative stress (32Trusted Source, 33Trusted Source).
SummaryMango contains vitamin C, which gives your skin its elasticity and prevents sagging and wrinkling. It also provides vitamin A, which promotes healthy hair.
Mango is high in polyphenols, which may have anticancer properties.
Polyphenols can help protect against oxidative stress, which is linked to many types of cancer (34Trusted Source).
Test-tube and animal studies found that mango polyphenols reduced oxidative stress and stopped the growth or destroyed various cancer cells, including leukemia and cancer of the colon, lung, prostate and breast (35Trusted Source, 36Trusted Source, 37Trusted Source, 38Trusted Source).
Mangiferin, a major polyphenol in mango, has recently gained attention for its promising anticancer effects. In animal studies, it reduced inflammation, protected cells against oxidative stress and either stopped the growth of cancer cells or killed them (10Trusted Source, 39Trusted Source).
While these studies are promising, human studies are needed to better understand mango polyphenols anticancer effects in people.
SummaryMango polyphenols may fight oxidative stress, which is linked to colon, lung, prostate, breast and bone cancers.
Mango is delicious, versatile and easy to add to your diet.
However, it can be difficult to cut due to its tough skin and large pit.
A good idea is to cut long vertical slices 1/4 inch (6 millimeters) away from the middle to separate the flesh from the pit. Next, cut the flesh into a grid-like pattern and scoop it out of the rind.
Here are some ways you can enjoy mango:
- Add it to smoothies.
- Dice it and add to salsas.
- Toss it into a summer salad.
- Slice it and serve it along with other tropical fruits.
- Dice it and add to quinoa salads.
Keep in mind that mango is sweeter and contains more sugar than many other fruits. Moderation is key — it’s best to limit mango to no more than two cups (330 grams) per day at most.
SummaryMango is delicious and can be enjoyed in many ways. However, it contains more sugar than many other fruits. Enjoy mango in moderation by limiting it to under two cups (330 grams) per day.
Mango is rich in vitamins, mineral and antioxidants and has been associated with many health benefits, including potential anticancer effects as well as improved immunity, digestive, eye, skin and hair health.
Best of all, it’s tasty and easy to add to your diet as part of smoothies and other dishes.
Are Mangoes Good for You?
Mangoes are a tropical fruit from the drupe family. This means they have a single large seed or stone in the middle. Sometimes called the “king of fruits,” mangoes are one of the most widely consumed fruits in the world.
Mangoes originated in India around 5,000 years ago. Their sweet, golden flesh is now beloved around the world. Some of the most common varieties of mangoes eaten today are cultivated in Mexico, Peru, and Ecuador.
Mangoes are not only delicious, but also nutritious. As with most foods, however, moderation is key. Sweet fruits like mangoes can have a lot of sugar. But fruit sugar is different from processed sugar because it’s balanced out by fiber and a host of nutrients for the body.
Sweet fruits like mangoes are also a great alternative to junk food and other unhealthy snacks. If you’re craving something sugary, grab some mango instead. Once you start phasing out the junk, you won’t crave it as much. Whole foods are more satisfying, plus they offer many health benefits.
Each cup of sliced mango (165 grams) contains approximately:
- 107 calories
- 3 grams of fiber
- 24 grams of
sugar - 1 gram of
protein - 25 percent
daily value of vitamin A - 76 percent
daily value of vitamin C - 257 mg of
potassium - 0.2 mg of
vitamin B-6
Here’s a breakdown of the many health benefits of mango, from providing essential vitamins to improving digestion.
Vitamin A
Mango is rich in vitamin A. As noted above, 1 cup of mango has about 25 percent of the daily recommended value of vitamin A. This vitamin has many important functions in the body, especially for the eyes and skin. It also boosts the health of your bones, as well as the reproductive and immune systems.
Vitamin C
Mango is one of the highest food sources of vitamin C. This vitamin is essential for your immune system.
It also plays a role in muscle, tendon, and bone growth. Eating mango improves plant iron absorption due to its vitamin C content. One cup of mango has 46 milligrams of vitamin C, or about 76 percent of what you should get in a day.
Weight control
Mango demonstrates some exciting potential when it comes to healthy weight control. Recent research suggests that mango and its phytochemicals may actually suppress fat cells and fat-related genes.
Another study showed that mango peel inhibits the formation of fatty tissues in a way similar to the antioxidant resveratrol.
Anticancer
The micronutrients in mango may fight cancer, and research on breast cancer in particular is promising. In one animal studyTrusted Source, mango decreased tumor size and suppressed cancer growth factors.
In another study, mango stopped the advancement of an early-stage breast cancer called ductal carcinoma.
Improved digestion
Mango consumption has shown impressive results in people with chronic constipation. In research published in The Official Journal of the Federation of American Societies for Experimental Biology, a group of people who ate mango every day had more improvement in their constipation symptoms than those who ate an equivalent amount of fiber.
The mango group also adhered to their treatment plan more easily and showed increases in healthy fatty acids and other measures of digestive wellness, like gastric secretions that aid in digestion of food.
These positive effects may be due to mango’s high water and fiber content, in addition to its healthy antioxidants.
Fresh mango is delicious and flavorful when eaten plain. Just peel and slice it up — or simply take bites!
There are a number of other ways to eat it, too. Here are a few ideas to get you started:
- 4-ingredient mango green smoothie
- seared tuna with mango salsa
- sesame kale salad with mango and blueberries
Mangoes are ripe when they are slightly soft to the touch and have a fruity aroma. Look for ripe or soon-to-be ripe mangoes at your local store or market. Stick to fresh, frozen, or no sugar added dried mango.
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