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Mango is one of the most nutritionally rich fruits grown in the sub-Himalayan plains of the Indian subcontinent. It has a unique flavour, fragrance, and taste which is loved by almost every Indian across generations. Who doesn’t like to have a mango or mango juice in the Indian season of summer? In fact, mango is also called as ‘food of the Gods’ because of its heavenly taste. They have been cultivated since time immemorial. Mythology also says that the famous poet, Kalidasa, sang in praise of mangoes. Also, it is believed that the great Mughal ruler, Akbar, had planted more than 1,00,000 mango trees in a place called Darbhanga, which is modern Bihar.

But, mango has much more to offer than its juicy deliciousness. Mango fruit is rich in vitamins, poly-phenolic flavonoid antioxidants, prebiotic dietary fibres, and minerals. It contains loads of vitamins like Vitamin A, C, and D in it which are very beneficial for improving the overall health of the body. They can be consumed as a fruit or as juices and shakes while you reap its health-promoting qualities.  It was probably these double benefits that have made mango the "King of fruits".

Mango is mostly grown in the tropical countries but India is the largest producer of mangoes in the world. And why not? Mango is the national fruit of India. It is cultivated in almost all parts of India except for the hilly areas. You might be curious to know that there are more than a hundred varieties of mangoes in India. They come in different shapes, sizes and colours. Some of the famous varities of Indian magoes include Langra, Banganapalli, Chausa, Tota, Safeda, Alphonso mangoes etc.

Mango is usually oval in shape with a creamy and fleshy pulp. Botanists describe it as a drupe or stone fruit, which has a typical outer fleshy part surrounding a shell (pit or stone) with a seed enclosed within. People often describe it’s flavour to be a cross between a peach and a pineapple.

The mango tree is a large evergreen (doesn't need replanting every year) that grows almost exclusively in the tropical and subtropical regions. Mangoes can differ in skin colour — from green to red or yellow to orange — but the inner juicy flesh of the mango is typically golden yellow. The outer skin is smooth and green in an unripe mango, but depending on the cultivar, it turns golden yellow, yellow, crimson red, or orange-red in ripe fruits. They are generally harvested between February and August. Ripe mangoes are usually sweet, but a few of them may retain a sour taste in spite of being ripe.

Mango is consumed fresh or is processed for chutney, dried products, puree, pickles, curries, nectar, and canned or frozen slices that are popular across the globe. We can make aam panna from raw mangoes and mango milkshake, mango juice or aamras from ripe mangoes. Mango kulfi, sorbets and ice-creams can also be made with the pulp of a ripe mango. How can we forget the yummy jams! Kids love them.

Raw mangoes or unripe mangoes can be eaten with salt and chilli powder.

Did you know?

A fully ripe mango symbolises prosperity. India’s gift to the world is mangoes indeed!

Some basic facts about Mango:

  • Botanical name: Mangifera indica
  • Family: Anacardiaceae.
  • Common name: Mango, Aam
  • Sanskrit name:  Amram
  • Parts used: The mango leaves are very useful for treating diabetes and it is used to tie in front of the doors in every house on auspicious occasions or festival days. Mango seeds are used for making oil. Mango fruit is loved by one and all.
  • Native and Geographic distribution: Mango is native to South Asia. It has been cultivated, praised and looked up to in its homeland since ancient times. It is said that the Persians carried it to East Africa in the 10th century A.D. In 1833, seedling mango plants were shipped by Dr. Henry Perrine from Yucatan to Cape Sable but did not survive after he was killed by Indians. Mango seeds were imported from the West Indies into Miami by a Dr. Fletcher in 1862 or 1863. It is believed that Buddhist monks took the mango on voyages to Malaya and Eastern Asia in the 4th and 5th Centuries B.C. It reached Jamaica in about 1782, and in the early 19th century it reached Mexico from the Philippines and the West Indies.
  • Fun facts: 1. Giving someone a basket of mangoes is considered a gesture of friendship.
     2. Mango leaves are often used at weddings to make sure that the newly wedded couple bear many children.
  1. Mango nutrition facts
  2. Mango health benefits
  3. Mango side effects
  4. Takeaway

One cup of mangoes provides just 100 calories, so it’s a satisfyingly sweet treat. One can eat that mango without really feeling guilty. Each serving of mango is not only fat-free and sodium free but it's also cholesterol free.

Mango is considered a superfood because it contains more than 20 different vitamins and minerals.

As per the USDA Nutrient Database, 100 g of mango contains the following values

Nutrients Value per 100 g
Water 83.46 g
Energy 60 kCal
Protein 0.82 g
Fats 0.38 g
Carbohydrates 14.98 g
Fibre 1.6 g
Sugar 13.66 g
Minerals  
Calcium 11 mg
Iron 0.16 mg
Magnesium 10 mg
Phosphorus 14 mg
Potassium 168 mg
Sodium 1 mg
Zinc 0.09 mg
Vitamins  
Vitamin C 36.4 mg
Vitamin B1 0.028 mg
Vitamin B2 0.038 mg
Vitamin B3 0.669 mg
Vitamin B6 0.119 mg
Vitamin B9 43 µg
Vitamin A 54 µg
Vitamin E 0.9 mg
Vitamin K 4.20 µg
Fats/Fatty acids  
Saturated 0.092 g
Monounsaturated 0.14 g
Polyunsaturated 0.071 g

Mango is not just a delectable summer fruit, but it is a nutritious and healthy food that has been found to possess biologically active compounds, mediating therapeutic effects in various health conditions. Let us have a look at the health benefits of mango under the light of scientific evidence.

  • Prevents heat stroke: Raw mango juice or aam panna, is an excellent remedy for heatstroke since it has a cooling effect on the body. You can also take mango in the form of shakes to keep your body hydrated in hot summer months.
  • Relieves constipation: Being a good source of fibre, mango helps soften stools and facilitate their easy passage through the alimentary canal, thus alleviating constipation.
  • Regulates blood sugar levels: Mangoes have an inherently low glycemic index, which means they don’t have a significant impact on your blood sugar levels. Further, the fibre present in this fruit keeps your blood sugar levels in check by slowing down glucose absorption from intestines.
  • Promotes heart health: Mangoes are natural hypolipidemic (reduce cholesterol) and an excellent source of potassium, the latter helping manage blood pressure levels. Together, these properties are effective in reducing the risk of cardiovascular conditions such as heart attack and stroke.
  • Benefits for skin: Mangoes contain ample amounts of vitamin A and C, both of which have an important role in skin regeneration and maintenance of skin integrity. They also clean skin pores and prevent acne.
  • Good for eyes: Mango is loaded with nutrients and vitamins, which is known to promote eye health. The vitamin A and carotene present in this fruit prevent vision loss and reduces the risk of age-related eye diseases such as macular degeneration and cataract.
  1. Mango helps maintain weight
  2. Mangoes for constipation
  3. Mango boosts immunity
  4. Mango for blood pressure
  5. Mango for diabetes
  6. Mango reduce cholesterol
  7. Mango benefits for heart
  8. Mango benefits for eyes
  9. Mango benefits for skin
  10. Mango for strong bones
  11. Mango for liver
  12. Mango for heat stroke
  13. Mango for anemia
  14. Mango anticancer porperties

Mango helps maintain weight

Mangoes, when consumed in limited quantities, tend to aid weight loss. One cup of mango provides only about 100 calories. So you can stop worrying about being obese by consuming mangoes. Also, they are a rich source of antioxidant vitamins and have almost no fats so they can help maintain the overall weight.

(Read more: Obesity causes)

Mangoes for constipation

Mangoes are highly beneficial to people suffering from constipation. They are rich in dietary fibre and have a high water content. So, eating mangoes may help in promoting intestinal regularity thereby preventing constipation. The fiber content in mango softens the stool which helps promote smoother bowel movement. So, including mangoes in your diet is highly recommended for people suffering from constipation.

Mango boosts immunity

The Vitamin C contained in mango is an excellent booster of the immune system. It doesn't only strengthen the immunity but it has also been associated with a higher resistance to common infections. Additionally, It is a rich source of vitamin B6 and vitamin E. Both of these vitamins are essential for the health of the immune system. Thus, the Vitamins present in mangoes gives the body the ability to fight against diseases, germs, and infections.

Mango for blood pressure

Hypertension or high blood pressure has become a fairly common problem all over the world. What was once a disease of the elderly is now frequently found in the younger generations. Most doctors link this condition with lifestyle stress and dietary patterns. The current line of treatment highly emphasises on including healthier dietary choices like fruits and vegetables along with medication. Mango as a fruit is thus a perfect choice for maintaining the blood pressure levels. They have loads of potassium which can help in controlling the blood pressure by balancing the salt content of the body. Additionally, mango is very low in fats. So, consumption of mango won't increase the fat content in your body which is usually associated with narrowing arteries and increasing the pressure on the heart.

Mango for diabetes

Mangoes help to keep a check on the insulin levels in the blood. It has very a low glycemic index (doesn't increase blood sugar levels much). Thus, sugar level will not shoot up by consuming mangoes.

Furthermore, mangoes are a good source of dietary fibres which are also responsible to regulate blood sugar. The fibre present in mango would increase the transit time (the time the food stays in intestines) of food leading to a slow release of glucose into the blood. Thus, mango can be considered a safe fruit for diabetic people. But, if you are a diabetic, It is strongly advised that you talk to your doctor before taking mango.

(Read more: Diabetes treatment)

Mango reduce cholesterol

Mangoes have a lot of nutrients which have a beneficiary impact on the cholesterol levels of the body. The dietary fibre present in mango binds to some cholesterol, which is then released with stools. Additionally, soluble fibers interfere with the lipid metabolism in the body leading to l lower cholesterol levels.

According to a meta-analysis of clinical trials, vitamin C can help reduce the low density (bad) cholesterol and triglyceride levels of the body. Furthermore, Vitamin C is an excellent antioxidant. This means that it stops the oxidation of fats in the arteries thereby inhibiting plaque formation and development of atherosclerosis and coronary artery disease.  

Mango benefits for heart

Mango has numerous benefits for the health and well being of the heart. It is a good source of potassium and a potent hypolipidemic (reduces cholesterol) agent. Together, these properties not only help in reducing the pressure on the heart due to fat deposition and arterial narrowing but they also help in balancing the salt content in the body which is usually associated with an increased pressure on heart muscles. Thus, eating mangoes may prevent the risk of heart conditions like heart attack and strokes.

(Read more: Heart disease symptoms)

Mango benefits for eyes

Mangoes are full of nutritional goodness. They are full of vitamins, calcium, magnesium, and iron. The beta-carotene and Vitamin A present in mangoes are especially good for the health and well being of eyes. According to a study "Nutrition for the ageing eye" food components like vitamin E, Vitamin C, and beta-carotene are very useful in preventing age-related eye diseases like cataract and macular degeneration. So, regular consumption of mango may keep your eye healthy and young for a longer period of time.

Mango benefits for skin

The vitamins present in mangoes help to keep the skin healthy and young. Vitamin A and vitamin C present in mango help to repair the skin. It clears the pores and keeps the skin free from pimples. So people having mango tend to have a clearer skin. You can also make a face pack at home by mixing mangoes with honey and gram flour (besan). The antioxidant properties of mango can help keeps the skin free from allergies and wrinkles.

Mango for strong bones

The high vitamin and mineral content of mangoes make it the perfect fruit for bone health. They prevent the bones from cracking. It also improves the bone strength and increases bone density.

As an anti-inflammatory and antioxidant, mango may also help in relieving the symptoms of arthritis along with reducing bone damage caused by free radicals.

Mango for liver

In vivo  (animal based) studies suggest that mango may have some hepatoprotective properties (protects liver). Mango has an important chemical compound known as mangiferin. Studies suggest that this mangiferin can reduce the liver damage caused due to intestinal reperfusion (injury in tissues caused by a sudden return of blood supply). It was indicated that mangiferin mediates this action by interfering with certain signaling pathways. The anti-inflammatory and antioxidant properties of mango were also reported to be responsible for the hepatoprotective action of mangoes.

A previous study claims that administration of mango can help reduce hangover by decreasing the levels of alcohol present in the blood.

Mango for heat stroke

Summer is the time when we need to be extra careful and take adequate precautions. We need to keep our body hydrated. Ripe mango juice is very refreshing to drink. Also, raw mango juice known as aam panna keeps the body cool. It is used to prevent and cure heat stroke. It is one of the most natural remedies to prevent heat stroke.

Mango for anemia

Mango is enriched with a lot of iron content. It helps in preventing anemia. It is strongly recommended for pregnant women to eat mangoes if they are anemic. Mangoes contain vitamin C which helps to absorb the iron in the body.

Mango anticancer porperties

Several studies suggest the anticancer potential of mango and mango peels against various kind of cancer cells including breast cancercolon cancerprostate cancer, and liver cancer.  carotenoids, ascorbic acid, terpenoids and polyphenols present in the pulp of mango are very useful in preventing the growth and spread of cancer.

According to a study mentioned in the Journal of Phytopharmacology, mango peel has some potent anticancer properties. Additionally, mango pulp is a good source of beta-carotene. The Diets rich in beta-carotene have been claimed to play an important part in preventing breast cancer. Studies hint that beta-carotene, a natural compound present in various fruits have an inhibitory effect on the growth of tumor and cancer cells.

However, much more research is still needed to ascertain the benefits of mango as a nutritional supplement in cancer therapies.

  • Few individuals may be prone to allergies on consumption of mangoes.
  • Having too many mangoes may have an adverse impact on the stomach and may lead to diarrhea.
  • Mango latex allergy is also encountered by some. Vomiting and respiratory difficulties are a few of the side effects that they can experience because of mango latex allergy.
  • Consuming too many mangoes can cause weight gain.
  • Having excessive mangoes may increase the blood sugar level of people who are already suffering from diabetes.
  • Nowadays, mangoes are ripened artificially. Having such mangoes can lead to various diseases like cancer, neurological disorders, stomach upset, etc.

The benefits of having mangoes are wonderful. You need to include them in your diet to keep you strong and healthy. Everyone loves eating mangoes and why not!  An abundance of vitamins and minerals are present in it which is very important for the human body. Because of the antioxidant, anti-inflammatory, and anticancer properties of mango, this fruit should be included in everyone’s diet for its multifaceted biochemical actions and health-enhancing properties.

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