Health and Wellness

MANGO-Nutrinational and health benefits

Nutritional and health Benefits of mangoes
Written by Banani Chakraborty

Mango is a fleshy and juicy or pulpy tropical fruit which is oval-shaped and yellowish-red coloured. Normally, we eat it when it is ripe or make chutneys or pickles when it is green.

Nutritional and health benefits of MANGO is a wonderful gift of God for mankind along with its enchanting taste and smell.

Nutritional and health Benefits of Mangoes

Source-Google Image

Mango Fruit Information:

In the first place, it is not only the national fruit of India but also is the king of all fruits. Its scientific name is “Mangifera Indica” and is a stone or drupe type fruit. Therefore, it has a large seed inside.

Mangoes are found in India for more than 4000 years.

Definition of Mango:

Furthermore, its skin is smooth and a hard seed is inside the flesh. Generally, we do not eat either the skin or the seed.

Though its skin has medicinal value we not eat it as it has no taste and being the outer side it gets contaminated for various reasons.

However, the ripe mango differs in size and shape and colour and smell and sweetness and taste. Additionally, they also may be yellow or orange or green or red.

Almost all the varieties of this tropical fruit in ripe condition are refreshing and super flavor and juicy and they are very delicious too.

It is generally available from March to August.

Most importantly, India is the no.1 producer of mango in the world.

Types of Varieties of it:

To tell the truth, mangoes have more than 400 varieties. Above all, the most popular one is the Alphonso.

Some well-known varieties of mango are

  • “Himsagar”;
  • “Chausna”;
  • “Dasheri”;
    Types of Mangoes and its health benefits

    Source Google Image

  • ”Langra”;
  • “Fazli”;”
  • Amprapali”;
  • “Totapuri”
  • “Kesar”,
  • “Bombay”
  •  “Neelam”
  • “Pairi”,
  • “Mulgoba”,
  • “Gulaab Khaas”,
  • “Kishan Bhog”,
  • “ Mallika”,
  • “Alampur Baneshan”,
  • and etc.

Cuisine/ Usages of it:

Usually, we use mangoes for different food and to have different tastes.

First, as Sour-We eat unripe mangoes as chutneys or pickles or sliced pieces with salt and chilli and soy sauce or kasundi. Prepare dal with mango is another tasty item in summer.

Aam Panna, pods(burn) and mango lassi and mango juice is also highly demanding item.

Mango jam and jelly and murabba and pickle and aamswatta are also popular products.

Ice cream, fruit bar, card, Sandesh and rosellas are also made of mango or mango flavor.

Amchur as spice increase the taste of cooked food.

Benefits of Eating or Drinking Mango Juice:

Generally, we will get this in roadside shops, restaurants. Moreover, it is the best way to take mango when we are outside or very busy. It provides instant relief from tiredness and refreshing energy and fills our heart with happiness.

Mango Nutritional Benefits: Calories in it Without Skin:

The followings are the nutritional benefits and calories in mangoes

mango, nutritional and health benefits

Source Google image

per 100g(3.5oz): —

  • Energy250KJ(60kcal),
  • Carbohydrates-15g,
  • Protein-0.82g,
  • Fat-0.38g,
  • Dietary Fiber-1.6g,
  • Sugar-13.7,

Most importantly a ripe mango contains 107 calories. The following vitamins, minerals, and nutrients are present in it.

Vitamins are:

  • Vitamins ( C-45.7 mg,  A-1262 IU,   K-6.9 mcg, E-1.8 mg,  B6 -0.2 g,)
  • Niacin ( B3)-1 mg,
  • Thiamin(B1)-0.1 mg,
  • Choline-12.5 mg,
  • Riboflavin(B2)-0.1 g,
  • Pantothenic acid(B5)-0.3 mg,
  • Folate(B9)-23.1 mcg etc.

Minerals are:

  • Potassium (257 mg),
  • Iron (0.2 mg)
  • , Calcium (16.5 mg),
  • Magnesium(10mg),
  • Phosphorus (18.2 mg),
  • Sodium (3.3 mg),
  • Zinc (0.1 mg),
  • Manganese(0.063mg),
  • Copper (0.2 mg),
  • Selenium (1 mcg), etc.

Other Nutrients are-

The fruit also contains

  • protein (0.8 g),
  • fibre (3 g),
  • carbohydrates (28 g), etc

Antioxidants are-

  • Quercetin,
  • fisetin,
  • isoquercitrin,
  • astragalin,
  • gallic acid,
  • methyl gallate, etc

Because mango contains high fibre, various vitamins and minerals, and nutrients and antioxidants, therefore, apart from the taste we may get

Amazing Health Benefits from it:

As a result, these vitamins and minerals render many benefits to us – which are as follows.

BENEFITS of Eating Mangoes:

1)      Improve Digestion:

Mango contains a high fiver which helps to improve constipation and cleanse the colon. Added to this mango possesses some digestive enzymes that help indigestion.

2)      Check Cancer:

Because it possesses carotenoids, ascorbic acid, terpenoids, and polyphenols. Therefore, it helps to check cancer.

Moreover, mango polyphenols are useful to fight breast cancer and mangiferin helps to control the increase of cancer cells in the colon and liver as well as various tumour cells.

Besides antioxidants like quercetin, fisetin, isoquercitrin, astragalin, gallic acid, and methyl gallate do help to control breast cancer, colon cancer, prostate cancer, and leukaemia.

3)      Check Blood Sugar:

Potassium in mango helps to lower blood pressure. Furthermore, it also reduces hypertension.

4)      Check Heart Disease: Reduce stress

Oklahoma State University published a report where they said that mangoes have a number of phytochemicals and chemicals that help to reduce body fat as well as blood sugar.

Moreover, it is rich in beta-carotene. It is actually an antioxidant that minimizes free radicals which are a source of heart disease.

5)     Helps to control Weight :

The fibre in mangoes helps to reduce weight mainly because fibre decreases food intake capacity.

6)      Improve Memory:

Because mango is high in vitamin B6 and iron which betters brain health. Therefore, it increases memory.

7)      Improve Sight:

As it is rich in vitamin A, beta-carotene and zeaxanthin, therefore mango improves not only eye health but also vision

8)      Alkalize body:

The tartaric and malic and citric acid helps to retain the alkali deposit of our body.

9)      Strengthen immunity system:

Vitamin C, A and other different kinds of carotenoids, present in mango, are helpful for our immune system and make it strong and healthy.


In accordance with the University of Madras, study mango contains mangiferin which lowers LDL, bad cholesterol and increases  HDL (high-density lipoprotein.

Additionally, pectin in mango minimizes serum cholesterol.

Apart from these, it has vitamin C and fibre that help to maintain cholesterol.

11)    Lower Diabetes:

Not to mention that studies reveal that mango contains anti-diabetic properties.

Mangiferin and fibre in mango help to lower excess glucose levels in the blood. Consequently, it helps to lower or maintain sugar level in blood.

12)    Improves Anemia:

Mango possesses iron content which is beneficial for anaemic people.

Vitamin C in mango helps to absorb iron in the human body.

13)    Improves Bone Health:

In the first place, Vitamin A in mango helps the growth of bones.

In addition, Vitamin C helps to form collagen.

14)    Helps to Fight Heat Stroke:

Because ripe mango is energizing, therefore, its juice can fight heat stroke.

Moreover, raw mango is also energizing and helps to release excessive heat from our body.

Above all, it hydrates the body.

Furthermore, potassium helps to improve the sodium level in our body.

15)    Increase Sex:

As it is rich in beta-carotene and vitamin E so it improves men’s sperm and therefore increases sex. In other words, improves the love and relationship of a couple.

Anyhow, mango contains zinc that helps the fertility of both men and women.

16)     Helpful for Skin:

Indeed, mangoes are rich sources of vitamin C, an essential item for collagen that is helpful for healthy skin. Besides they have plenty of vitamin A which produces sebum.

Actually, these along with retinoids, polyphenols and etc retain all important skin texture.

17)     Benefits for Hair:

Indeed, mangoes are rich sources of vitamin C, an essential item for collagen that is helpful for healthy hair. Besides they have plenty of vitamin A which produces sebum. This sebum moisturizes the scalp and keeps hair healthy.

Moreover, antioxidants of mangoes can save hair follicles from damage caused by oxidative stress.

18)    Improves EyeSight and Health:

Because it is full of nutrients that help support healthy eyes. Vitamin A and lutein and zeaxanthin in it are very helpful for eyesight and eye health.

Added to this, it also benefits pregnant women. But they must consult their doctors.

Side Effect of Eating these:

Though mangoes have amazing health benefits, still overeating may cause some problems like growth in sugar level or weight gain or some allergic problems or diarrhoea.

Benefits of Eating it at Night:

However, we can eat mangoes at night also. In fact, mango with roti is a very delicious dish. But mind one thing, do not eat more than one at night and ensure you finish your dinner at least one hour, preferably two hours before sleep or going to bed. Added to this, eating mango at night helps in sound sleeping.

Mango-Nutritional and Health benefits

source Google Image

Apart from this, ripe mango is not only very tasty and delicious but also is a very high-value food. We see that it is very helpful for our body and health.

In a nutshell, MANGO is well and truly the king of all the fruits. So eat it and BE HAPPY.

About the author

Banani Chakraborty

1 Comment

Leave a Comment