Mango is not only a delicious fruit, but also holds a great degree of nutritional value. In this article, we acquaint you with the health and nutrition benefits of eating mangoes.

Benefits Of Mango

One of the most delicious and most fattening fruits, mango is truly called the ‘King of Fruits’. A tropical fruit, it comes in as many as 1000 different varieties, each of them totally delectable. Though native to Southern and Southeast Asia, the fruit is now also grown in Central and South America, Africa and the Arabian Peninsula also. Apart from being high in calories, mangoes are also rich in a large number of nutrients and hold great nutritional value. In fact, they have been known to have positive effects in case of a number of ailments.  This ‘king of fruits’ boasts of having abundant vitamins, minerals and anti-oxidants is indeed a stomach soother as it contains enzymes with stomach comforting properties. The popularity of mangoes is so wide spread that jellies, jams, pickles, squash, spices and marinades are prepared in its flavor.  In the following lines, we have listed numerous health and nutrition benefits of eating mangoes.
Nutritional Value of Mango

Content per 100g
70 Kcal
17 g
0.5 g
Total Fat
0.27 g
0 mg
Dietary Fiber
1.80 g
14 µg
0.584 mg
Pantothenic acid
0.160 mg
Pyridoxine (vit B-6)
0.134 mg
0.057 mg
0.058 mg
Vitamin C
27.7 mg
Vitamin A
765 IU
Vitamin E
1.12 mg
Vitamin K
4.2 µg
2 mg
156 mg
10 mg
0.110 mg
0.13 mg
9 mg
0.027 mg
0.04 mg
445 µg

Health Benefits of Mangoes
  • Mango, being high in calories and carbohydrates, is good for those who are trying to gain weight.
  • The phenolic compound found in mangoes has been found to have powerful antioxidant and anticancer properties.
  • Being high in iron, mango is said to be very good for pregnant women as well as for people suffering from anemia.
  • Mango is believed to be effective in relieving clogged pores of the skin.
  • The vitamin A (beta-carotene), vitamin E and selenium present in mangoes provide protection against heart disease.
  • Mangoes have been found to be quite helpful in treating acidity and poor digestion.
  • It is being said that the Vitamin E present in mango helps hormonal system function more efficiently and thus, boosts sex life.
  • The anti-inflammatory properties of mango might help alleviate asthma symptoms.
  • Mangoes help in improving concentration and memory power. The Glutamine acid in mangoes helps children to have a good memory and the keep the cells active.
  • As per a new study, mangoes protect the body against colon, breast, prostate cancer and leukemia. Mangoes contain several polyphenolic anti-oxidant compounds which provide protection against colon cancers.
  • Mangoes provide a great boost to the immune system; they are also a great source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. It resists infectious agents and scavenges harmful oxygen free radicals.
  • Mango is rich in Vitamin A which boosts eye sight, and prevents night blindness and dry eyes.
Other Benefits

Mango has been found to be beneficial for people suffering from the following ailments:
  • Bacterial Infections
  • Constipation
  • Diarrhea
  • Dysentery
  • Eye Disorders
  • Hair Loss
  • Heat Stroke
  • Leucorrhea
  • Liver Disorders
  • Menstrual Disorders
  • Morning Sickness
  • Piles
  • Prickly Heat
  • Scurvy
  • Sinusitis
  • Spleen Enlargement
  • Vaginitis
Buying & Storing tips
  • Ensure to buy mangoes with no witting, black spots or discoloration on its skin. Any of these signs indicate that they are overripe or bruised.
  • While buying mango, look for flesh which yields slightly when you press it.
  • Smelling the mango before you buy them is a viable option. It must have an aroma, a perfumed and flowery fragrance which indicates that it is ripe and flavorsome.
  • Mangoes ripe at room temperature out of direct sunlight, if kept for 2-3 days. Storing them in a paper bag will accelerate the process. Ripe mangoes must immediately be kept in refrigerator and can be stored there for almost 2 weeks.
  • You can freeze, dry, cook in syrup or puree the ripe mangoes and store them for 6 months.
Cooking Tips
  • Before preparing, peel the outer skin of the mango using a peeling knife and cut the flesh leaving the stone aside. The stone is inedible though it is juicy and is added to gravies to obtain the flavour.
  • Ripe mangoes are eaten as it is while raw mangoes can be sliced and added to salads and desserts.
  • Add mangoes to ice cream or yogurt to make a smoothie.
  • Keep mango chunks in refrigerator to add to any fruit salad or a yogurt.
  • Add fresh mangoes in yogurt or lime by making a puree of it in blender to use them in gravies and sauces.

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