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Mango Mania: How Much Is Too Much?

May 11, 2024

5 min read

The king of fruits is here by the cartload. And although you’ve been warned about its effects, it turns out that nutrients in mangoes can boost your immune system and keep your gut happy. 

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A visual of a boy enjoying the benefits of mango in summer.
Picture of author Madhavi Dhobale

MADHAVI

DHOBALE

More than just a delicious summer treat, the mango boasts a fascinating history in India. This nutritional powerhouse offers a surprising bounty of health benefits, from keeping you hydrated to boosting immunity and promoting healthy skin and vision.

Fossil evidence suggests that mangoes originated in Southeast Asia over 4,000 years ago. Also, the earliest written mentions of mangoes in India can be found in ancient Sanskrit scriptures  and were known by different names like "Rasala" or "Sahakara." There are more than thirty different types of mangos in India.

No matter what your taste preferences are, mangoes offer a variety of fantastic alternatives to sugary drinks. Healthy mango beverages keep you hydrated and healthy while satisfying your taste buds in summer. Mango juice is a classic summer staple. You can try creamy mango lassi or a refreshing glass of aam panna, a perfect balanced beverage to quench your thirst and tantalise your taste buds.

What is the nutritional value of a mango?

Mangoes' exact nutritional profile can vary depending on the specific variety, growing conditions, and how ripe they are. Both raw and ripe mangoes offer valuable nutrients. The key is to enjoy them in moderation as part of a balanced diet.

The nutritional value of a mango
Nutrient (per 100 gm)Ripe MangoRaw Mago
Protein (g)0.60.7
Fat (g)0.40.1
Minerals (g)0.70.4
Fibre (g)0.41.2
Carbohydrates (g)16.910.1
Energy (kcal)7444
Vitamin C (mg)163
Total Carotene (mcg)221090
Beta carotene (mcg)1990-
Potassium (mg)20583
Sodium (mg)2643
Calcium (mg)1410
Iron (mg)1.30.33
Phosphorous (mg)1619
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Each variety of mango, raw or ripe, has its collection of nutrients, and the best kind for you will rely on your dietary requirements and tastes. Raw mangoes may be a good choice if you prefer a tangy flavour and higher vitamin C content. Ripe mangoes may be more suitable if you enjoy a sweeter taste and higher vitamin A content.

Dt. Shweta Jaiswal, MSc Food and Nutrition at Sharda Hospital

How can mangoes help you stay healthy in summer?

Dt. Jaiswal adds, “The mango shows numerous scientifically proven properties; 

These properties may include antioxidants, anticancer agents,  anti-diabetic properties, cardio-protective properties, anti-ageing properties, and anti-inflammatory effects."

Here's why you should consider eating mangoes in summer:

  • Hydration: Mangoes have a high water content (around 80%). This can help you stay hydrated and combat dehydration, a common concern in the summer due to sweating.
  • Electrolytes: Mangoes contain potassium, an essential electrolyte lost through sweat. Replenishing electrolytes helps maintain proper muscle and nerve function. 
  • Digestion: Mangoes have digestive enzymes that might help speed up digestion, which may be sluggish because of larger summertime meals or disruptions in schedules.
  • Relief from heatstroke: In some cultures, unripe or raw mangoes are a traditional remedy for heatstroke. The tartness and pectin content might help with rehydration and provide a cooling effect on the body.
  • Immunity boost: Vitamin C, abundant in mangoes, boosts immunity and prevents illnesses. 
  • Skin health: Vitamin C also promotes collagen production for healthy skin, maintains its elasticity, while its antioxidants protect from sun damage.
  • Eye health: They have Vitamin A, which is necessary for supporting healthy vision.
  • Cancer health: Studies have shown that the antioxidants and fibre in mangoes may help reduce the risk of certain cancers.
  • Cardiac health: Mangoes contain fibre, potassium, and magnesium, all of which can help to support heart health.

How can I maximise the nutritional absorbency of mangoes?

  • Pair your mango with healthy fats like avocado, nuts or seeds. These fats help your body absorb more beta-carotene, a powerful antioxidant in mangoes.
  • Enjoy your mango on an empty stomach, mainly if you aim to maximise vitamin C absorption.
  • Savour the taste and texture of your mango. Thorough chewing breaks down the fruit, allowing your body to access nutrients better.
  • Don't just rely on mangoes. Incorporate a diverse mix of fruits and vegetables throughout the day to ensure a well-rounded intake. 
  • Opt for slightly soft mangoes. Studies suggest riper mangoes have more antioxidants, while extremely ripe ones might have less vitamin C.

Does eating mango in excess lead to any health concerns? 

According to Dt. Shweta Jaiswal, there are a few things to keep in mind for diabetic and skin health as well as weight management.

  1. People with diabetes should consume mangoes in moderation and routinely monitor their blood sugar levels. They should avoid mango juice and eat mangoes only as a fruit. Consuming raw mangoes with yoghurt or rice helps to lower the body's sugar levels. 
  2. Mangoes are actually suitable for a weight loss diet. Eat the mango instead of having shakes, aamras or smoothies. Stick to just one mango a day and avoid eating it with or between meals. Mangoes contain plenty of fibre, antioxidants, and phytochemicals.
  3. Mangoes may be good for your skin because of their high antioxidant and phytochemical content. These substances can fight inflammation and shield skin from free radical damage. Mangiferin, found in mango peels, has been known to have anti-ageing and antioxidant properties. Vitamins C and E, vital for skin health and collagen synthesis, are also abundant in the fruit.

Medically Reviewed by:
Dt. Meenal M Kataria- Dietician


Picture of author Madhavi Dhobale

Madhavi Dhobale is a medical writer who has written on various medical topics in the healthcare, diagnostics and pharma industries. She has successfully managed business operations encompassing key account relationship management, providing one-stop solutions, conducting in-depth market analyses, and developing new markets.


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