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Ah, summer! The season of joy, fun summer vacations, family gatherings and a time to enjoy nature’s best harvests. Summer is the season that brings us some of the most delicious and refreshing fruits like watermelon, muskmelon, berries, mango, and more. Mangoes, in particular, are the summer staple and perfectly embody the hot, humid days – essentially, the warmer it gets, the sweeter and juicier those mangoes become!
Did you know? There are more than 1500 varieties of mangoes grown globally.
According to a publication in The Hindu, India produces around 54.2% of the total mangoes produced worldwide. Plus, these mangoes are exported worldwide, last year India exported 28,000 MT of mangoes amounting to approximately 48 million dollars.
Mango is the national fruit of India and is called ‘Mangifera Indica’ scientifically. The fruit is regarded as a symbol of abundance and prosperity. Given the popularity of the ‘King of Fruits’, mango is also the national fruit of the Philippines, Haiti, and Pakistan.
Mango holds rich cultural and historical importance in many regions around the world. With its roots tracing back to South Asia, the practice of cultivating mangoes has been around for more than 4,000 years. Often called the King of Fruits, mango is known for its incredible flavours, nutritional benefits, and deep cultural ties, especially in various parts of India.
Also Read: Benefits & Side Effects of Eating Muskmelon
Mangoes are packed with a variety of nutrients necessary for overall well-being. The fruit is a good source of vitamins, antioxidants, fiber, potassium (potassium rich foods), and more. There are different varieties of mangoes, that vary in colour, shape, flavour, seed size, and more. In India, some of the most common mangoes are Alphanso, Kesar, Dashehari, Langra, Chausa, Totapuri, and more. Key nutrients in mango include:
The below table mentions the value of one cup of sliced mangoes.
| Nutrients | Values |
| Calories | 60 |
| Fat (good fat vs bad fat) | 0.4 g |
| Sodium | 1 mg |
| Potassium | 168 mg |
| Carbohydrates | 15 mg |
| Protein (top protein rich foods) | 0.8 g |
| Vitamin C | 60% |
| Iron | 1% |
| Vitamin B6 | 5% |
| Magnesium | 2% |
| Fiber | 0.85-1.06 g |
Additionally, mangoes are a good source of xanthones and polyphenols which act as a good source of antioxidants that help fight against various ailments. Plus, mangoes are packed with digestive enzymes.
Also Read: Health Benefits & Side Effects of Eating Raw Garlic
Mangos – the fruit loved for its sweet and delicious taste are great substitutes for junk foods. The fruit is high in nutritional value and has numerous health benefits including:
Mangoes are packed with bioactive ingredients like esters, aldehydes, and terpenes. These ingredients help with better functioning of the digestive system (tips for better digestive health).
Mangoes are rich in potassium which in turn support the proper working of arteries and reduce the risk of heart diseases (heart attack in youngsters). Additionally, the potassium-rich content of mango helps maintain optimum blood pressure levels.
Fresh mango is high in natural sugars when compared to other fruits. However, the fruit is also a good source of vitamin C and carotenoids that help prevent the onset of diabetes (symptoms, causes & treatment). Though the fact that mango is high in natural sugars, it is suggested to consume the same in moderation to avoid blood sugar spikes (blood sugar levels).
Mango is known to be a good source of immune-boosting nutrients. The fruit is a good source of Vitamin A and Vitamin C both of which are essential for a healthy immune system (how to boost immunity & immune system). Other components like copper, vitamin E, folate, and more also strengthen immunity.
Consuming mangoes is linked to better eye health. The fruit is a good source of antioxidants named lutein and zeaxanthin. Plus, mangoes also contain vitamin A, all of which are considered the best nutrients for healthy eyes.
Mangoes are packed with polyphenols, which can help protect against oxidative stress. Additionally, it controls the spread and destroys cancer (symptoms that signals the presence of cancer) cells.
Also Read: 10 Places Where Hidden Sugars Sneak into Your Diet
Mango is one of the most delicious fruits and can be added as a snack, or dessert, or can be made smoothies, topping on cereal, salads, etc. Some of the best ways to include mango in everyday diet:
| Form | How to Eat | Benefits |
| Fresh Slices | Eat slices as a snack or dessert. | Eating raw slices is best for digestion. |
| Mango Smoothie | Blend mango with banana, yoghurt, flaxseeds & top up with berries & nuts. | Refreshing & fibrous morning breakfast drink. |
| Add in Salads | Combine with leafy greens, cucumber, avocado, mint, etc. | Adds a sweet and tangy taste to the salad. |
| Frozen Mango Yogurt Bites | Add chopped mangoes to Greek yoghurt & freeze. | Healthy popsicle alternatives suitable for kids & adults too. |
| Mango Chutney | Mix ripe mango with chilli, onion, lime & coriander. | Great dip for grilled dishes or whole grain wraps. |
| Mango Lentil Curry | Add ripe mango chunks to lentil curry. | Great source of antioxidants & protein. |
| Mango in Overnight Oats | Add mango cubes to oats soaked in milk overnight | Boosts fibre & flavour without added sugar. |
It is the season of mangoes and the king of fruit is already making its way to the markets. The juicy fruit is a great addition to various dishes, salads, shakes, smoothies, and more. However, it is also suggested to follow certain precautions before eating mango. At times, mangoes during the ripening process are covered with pesticides; thus, it is necessary to soak them in water for some time before consuming them. Some of the other precautions to maintain include:
Read More: Balanced Diet Chart
Can mango help in weight loss?
Yes, mango can be a beneficial addition to a weight loss diet when consumed in moderation.
Is mango good for diabetics?
Yes, mango can be enjoyed by diabetics, but in moderation.
How much mango should I eat daily?
According to nutritionists, for a healthy and balanced diet, a maximum of 2 cups of mango (around 330 grams) can be consumed daily.
Are mango leaves beneficial for health?
Yes, mango leaves can be beneficial for health given their rich nutrient content.
Does mango cause acne?
No, consuming mangoes does not directly cause acne.
Can we eat mangoes on an empty stomach?
Mangoes are generally not recommended to eat on an empty stomach.
Does mango cause acidity?
Yes, mango can cause acidity in some individuals.
