Table of ContentsView AllTable of ContentsBenefitsCan You Eat Them Daily?TypesMangoes vs. Other FruitsWho Cannot Eat Them?
Table of ContentsView All
View All
Table of Contents
Benefits
Can You Eat Them Daily?
Types
Mangoes vs. Other Fruits
Who Cannot Eat Them?
Mango (Mangifera indica) is a stone fruit with a fibrous outer skin, a fleshy edible inside, and a large seed in the middle. It is native to India and Southeast Asia.
Despite being relatively under-consumed in the United States, mangoes are delicious and full of health-promoting nutrients.
This article explores the health benefits of mangoes, their potential risks, and how they stack up against other fruits.
Emanuel David / 500px / Getty Images
Benefits of Eating Mangoes
Mangoes are rich in vitamins, minerals, and other beneficial plant compounds. These nutrients may help protect against cell damage, improve sexual health, support immunity, and more.
Parts of a mango tree, such as the fruit pulp, extracts of fruit kernel, leaves, and stem bark, have been utilized in traditional medicine to treat diarrhea,bleeding hemorrhoids, and variousbacterial infections.
Rich in Nutrients
Mangoes are often considered a superfood because they are packed with various nutrients that support the body.
One cup of fresh mango pieces provides the following nutrients:
Low in calories, mango is an excellent source ofvitamin C, providing 67% of the DV. This water-soluble vitamin keeps your immune system healthy, helps your body absorb iron, and supportscollagenformation.
Mangoes are also high incopper, which is needed to produce energy, connective tissue, and red blood cells.Folateplays a crucial role inDNAproduction and cell division and is especially important during pregnancy as it supports proper fetal development.
In one study, mango consumers had lower intakes of cholesterol, sodium, and added sugar and higher intakes of many essential nutrients, including vitamins A, C, and E, folate (vitamin B9), and fiber.
Good Source of Antioxidants
Research suggests free radical damage can lead to the development of chronic diseases, including heart disease and cancer.
May Benefit Sexual Health
Antioxidants in mango may neutralize free radical activity to protectspermfrom oxidative damage, thus improving sperm quality and fertility.
Vitamin Emay also improve fertility in women and reduce inflammation and oxidative stress in thefemale reproductive system, protecting against reproductive disorders.
However, most research on vitamin E for women’s reproductive health has been done through test tube (in vitro) or animal (in vivo) studies. Human studies are needed to confirm the potential benefits of vitamin E for women’s reproductive health.
Supports Immunity
Mango is a good source of immune-boosting nutrients, including:
Inadequate vitamin A intake has been linked to an increased risk of infections and respiratory diseases such aspneumonia.
Supports Heart Health
One study in rats found that mangiferin (a polyphenol) significantly reducedlow-density lipoprotein (LDL) cholesterol(considered bad cholesterol),triglycerides, and total cholesterol levels while increasinghigh-density lipoprotein (HDL) cholesterol(considered good cholesterol) levels.
May Help Control Blood Sugar
In one industry-funded study, participants without diabetes were given one serving of mangoes or low-fat cookies with the same amount of calories daily for 12 weeks. Although the mangoes contained nearly twice as much sugar as the cookies, blood sugar levels improved during the mango intervention.
Higher fasting insulin levels have been linked to a greater likelihood of being diagnosed withprediabetes(blood sugar levels are higher than normal but not yet high enough to be considered type 2 diabetes) and other risk factors related to heart and metabolic health.
May Improve Digestion
One study found the polyphenols in mango have properties that may protect against intestinal inflammation. The fiber and polyphenols in mango may haveprebioticproperties that increase the good bacteria in the intestines.
Participants with chronicconstipationfound that daily mango consumption was more effective at relieving constipation than taking a supplement containing the same amount of fiber. This suggests that other compounds in mangos may help improve digestive health.
Mango also contains thedigestive enzymesamylase and invertase, which helps your body break down food into smaller molecules that are easy to absorb.
Can You Eat Mangoes Every Day?
Mango can be consumed daily as part of a balanced diet. However, moderation is key. Be mindful of your portion size and stick with 1 cup of fresh mango or one-half cup of dried mango per serving.
An Easier Way to Cut MangoesIf you’ve ever tried to cut a mango, you may have noticed that they can be difficult to slice. Try this simple method to cut a mango into slices:Slice each side of the mango just past the seed or about 1/4 inch from the center of the fruit.Slice the mango’s flesh without breaking the skin.Use a large spoon to scoop slices into a bowl.
An Easier Way to Cut Mangoes
If you’ve ever tried to cut a mango, you may have noticed that they can be difficult to slice. Try this simple method to cut a mango into slices:Slice each side of the mango just past the seed or about 1/4 inch from the center of the fruit.Slice the mango’s flesh without breaking the skin.Use a large spoon to scoop slices into a bowl.
If you’ve ever tried to cut a mango, you may have noticed that they can be difficult to slice. Try this simple method to cut a mango into slices:
Types of Mangoes
There are hundreds of different mango varieties, each having a unique texture and flavor. Common types of mangoes in the United States include:
Mangoes have 22 grams of sugar per cup, higher than most other fruits. They are slightly higher in calories per serving, except for fruits like avocado, coconut, and banana. Mangoes also offer a higher vitamin C content than other fruits like bananas and apples.
Should Anyone Not Eat Mangoes?
Mangoes are safe and healthy for most people. However, there are a few considerations to keep in mind with the following conditions:
Summary
24 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lauricella M, Emanuele S, Calvaruso G, Giuliano M, D’Anneo A.Multifaceted health benefits of mangifera indica L. (mango): the inestimable value of orchards recently planted in sicilian rural areas.Nutrients. 2017;9(5):525. doi:10.3390/nu9050525Papanikolaou Y, Fulgoni VL 3rd.Mango consumption is associated with improved nutrient intakes, diet quality, and weight-related health outcomes.Nutrients. 2021;14(1):59. doi:10.3390/nu14010059USDA Nutrient Database.Mangos, raw.National Institutes of Health.Vitamin C.National Institutes of Health.Copper.National Institutes of Health.Folate.Kim H, Castellon-Chicas MJ, Arbizu S, et al.Mango (Mangifera indica L.) polyphenols: anti-inflammatory intestinal microbial health benefits, and associated mechanisms of actions.Molecules. 2021;26(9):2732. doi:10.3390/molecules26092732Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.Lifestyle, oxidative stress, and antioxidants: back and forth in the pathophysiology of chronic diseases.Front Physiol. 2020;11. doi:10.3389/fphys.2020.00694Majzoub A, Agarwal A.Systematic review of antioxidant types and doses in male infertility: Benefits on semen parameters, advanced sperm function, assisted reproduction and live-birth rate.Arab Journal of Urology. 2018;16(1):113-124 doi:10.1016/j.aju.2017.11.013Md Amin NA, Sheikh Abdul Kadir SH, Arshad AH, et al.Are vitamin e supplementation beneficial for female gynecology health and diseases?.Molecules. 2022;27(6):1896. doi:10.3390/molecules27061896Mohd Mutalip SS, Ab-Rahim S, Rajikin MH.Vitamin e as an antioxidant in female reproductive health.Antioxidants (Basel). 2018;7(2):22. doi:10.3390/antiox7020022Moore A, Khanna D, Moore A, Khanna D.The role of vitamin c in human immunity and its treatment potential against covid-19: a review article.Cureus. 2023;15(1). doi:10.7759/cureus.33740National Institutes of Health.Vitamin A and Carotenoids.American Heart Association.How potassium can help control high blood pressure.American Heart Association.Sound the fiber alarm! Most of us need more of it in our diet.Imran M, Arshad MS, Butt MS, Kwon JH, Arshad MU, Sultan MT.Mangiferin: a natural miracle bioactive compound against lifestyle related disorders.Lipids Health Dis. 2017;16(1):84. doi:10.1186/s12944-017-0449-yRosas M, Pinneo S, O’Mealy C, et al.Effects of fresh mango consumption on cardiometabolic risk factors in overweight and obese adults.Nutrition, Metabolism and Cardiovascular Diseases. 2022;32(2):494-503. doi:10.1016/j.numecd.2021.11.001Venancio VP, Kim H, Sirven MA, et al.Polyphenol‐rich mango (mangifera indical.) ameliorate functional constipation symptoms in humans beyond equivalent amount of fiber.Mol Nutr Food Res. 2018;62(12):1701034. doi:10.1002/mnfr.201701034Mukhtar A, Latif S, Mueller J.Effect of heat exposure on activity degradation of enzymes in mango varieties sindri, sb chaunsa, and tommy atkins during drying.Molecules. 2020;25(22):5396. doi:10.3390/molecules25225396United States Department of Agriculture MyPlate.Fruits.The National Mango Board.Mango varieties.USDA Nutrient Database.Apples, raw, gala, with skin.USDA Nutrient Database.Banana, raw.Yoo MJ, Carius BM.Mango dermatitis after urushiol sensitization.Clin Pract Cases Emerg Med. 2019;3(4):361-363. Published 2019 Sep 30. doi:10.5811/cpcem.2019.6.43196
24 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lauricella M, Emanuele S, Calvaruso G, Giuliano M, D’Anneo A.Multifaceted health benefits of mangifera indica L. (mango): the inestimable value of orchards recently planted in sicilian rural areas.Nutrients. 2017;9(5):525. doi:10.3390/nu9050525Papanikolaou Y, Fulgoni VL 3rd.Mango consumption is associated with improved nutrient intakes, diet quality, and weight-related health outcomes.Nutrients. 2021;14(1):59. doi:10.3390/nu14010059USDA Nutrient Database.Mangos, raw.National Institutes of Health.Vitamin C.National Institutes of Health.Copper.National Institutes of Health.Folate.Kim H, Castellon-Chicas MJ, Arbizu S, et al.Mango (Mangifera indica L.) polyphenols: anti-inflammatory intestinal microbial health benefits, and associated mechanisms of actions.Molecules. 2021;26(9):2732. doi:10.3390/molecules26092732Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.Lifestyle, oxidative stress, and antioxidants: back and forth in the pathophysiology of chronic diseases.Front Physiol. 2020;11. doi:10.3389/fphys.2020.00694Majzoub A, Agarwal A.Systematic review of antioxidant types and doses in male infertility: Benefits on semen parameters, advanced sperm function, assisted reproduction and live-birth rate.Arab Journal of Urology. 2018;16(1):113-124 doi:10.1016/j.aju.2017.11.013Md Amin NA, Sheikh Abdul Kadir SH, Arshad AH, et al.Are vitamin e supplementation beneficial for female gynecology health and diseases?.Molecules. 2022;27(6):1896. doi:10.3390/molecules27061896Mohd Mutalip SS, Ab-Rahim S, Rajikin MH.Vitamin e as an antioxidant in female reproductive health.Antioxidants (Basel). 2018;7(2):22. doi:10.3390/antiox7020022Moore A, Khanna D, Moore A, Khanna D.The role of vitamin c in human immunity and its treatment potential against covid-19: a review article.Cureus. 2023;15(1). doi:10.7759/cureus.33740National Institutes of Health.Vitamin A and Carotenoids.American Heart Association.How potassium can help control high blood pressure.American Heart Association.Sound the fiber alarm! Most of us need more of it in our diet.Imran M, Arshad MS, Butt MS, Kwon JH, Arshad MU, Sultan MT.Mangiferin: a natural miracle bioactive compound against lifestyle related disorders.Lipids Health Dis. 2017;16(1):84. doi:10.1186/s12944-017-0449-yRosas M, Pinneo S, O’Mealy C, et al.Effects of fresh mango consumption on cardiometabolic risk factors in overweight and obese adults.Nutrition, Metabolism and Cardiovascular Diseases. 2022;32(2):494-503. doi:10.1016/j.numecd.2021.11.001Venancio VP, Kim H, Sirven MA, et al.Polyphenol‐rich mango (mangifera indical.) ameliorate functional constipation symptoms in humans beyond equivalent amount of fiber.Mol Nutr Food Res. 2018;62(12):1701034. doi:10.1002/mnfr.201701034Mukhtar A, Latif S, Mueller J.Effect of heat exposure on activity degradation of enzymes in mango varieties sindri, sb chaunsa, and tommy atkins during drying.Molecules. 2020;25(22):5396. doi:10.3390/molecules25225396United States Department of Agriculture MyPlate.Fruits.The National Mango Board.Mango varieties.USDA Nutrient Database.Apples, raw, gala, with skin.USDA Nutrient Database.Banana, raw.Yoo MJ, Carius BM.Mango dermatitis after urushiol sensitization.Clin Pract Cases Emerg Med. 2019;3(4):361-363. Published 2019 Sep 30. doi:10.5811/cpcem.2019.6.43196
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Lauricella M, Emanuele S, Calvaruso G, Giuliano M, D’Anneo A.Multifaceted health benefits of mangifera indica L. (mango): the inestimable value of orchards recently planted in sicilian rural areas.Nutrients. 2017;9(5):525. doi:10.3390/nu9050525Papanikolaou Y, Fulgoni VL 3rd.Mango consumption is associated with improved nutrient intakes, diet quality, and weight-related health outcomes.Nutrients. 2021;14(1):59. doi:10.3390/nu14010059USDA Nutrient Database.Mangos, raw.National Institutes of Health.Vitamin C.National Institutes of Health.Copper.National Institutes of Health.Folate.Kim H, Castellon-Chicas MJ, Arbizu S, et al.Mango (Mangifera indica L.) polyphenols: anti-inflammatory intestinal microbial health benefits, and associated mechanisms of actions.Molecules. 2021;26(9):2732. doi:10.3390/molecules26092732Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.Lifestyle, oxidative stress, and antioxidants: back and forth in the pathophysiology of chronic diseases.Front Physiol. 2020;11. doi:10.3389/fphys.2020.00694Majzoub A, Agarwal A.Systematic review of antioxidant types and doses in male infertility: Benefits on semen parameters, advanced sperm function, assisted reproduction and live-birth rate.Arab Journal of Urology. 2018;16(1):113-124 doi:10.1016/j.aju.2017.11.013Md Amin NA, Sheikh Abdul Kadir SH, Arshad AH, et al.Are vitamin e supplementation beneficial for female gynecology health and diseases?.Molecules. 2022;27(6):1896. doi:10.3390/molecules27061896Mohd Mutalip SS, Ab-Rahim S, Rajikin MH.Vitamin e as an antioxidant in female reproductive health.Antioxidants (Basel). 2018;7(2):22. doi:10.3390/antiox7020022Moore A, Khanna D, Moore A, Khanna D.The role of vitamin c in human immunity and its treatment potential against covid-19: a review article.Cureus. 2023;15(1). doi:10.7759/cureus.33740National Institutes of Health.Vitamin A and Carotenoids.American Heart Association.How potassium can help control high blood pressure.American Heart Association.Sound the fiber alarm! Most of us need more of it in our diet.Imran M, Arshad MS, Butt MS, Kwon JH, Arshad MU, Sultan MT.Mangiferin: a natural miracle bioactive compound against lifestyle related disorders.Lipids Health Dis. 2017;16(1):84. doi:10.1186/s12944-017-0449-yRosas M, Pinneo S, O’Mealy C, et al.Effects of fresh mango consumption on cardiometabolic risk factors in overweight and obese adults.Nutrition, Metabolism and Cardiovascular Diseases. 2022;32(2):494-503. doi:10.1016/j.numecd.2021.11.001Venancio VP, Kim H, Sirven MA, et al.Polyphenol‐rich mango (mangifera indical.) ameliorate functional constipation symptoms in humans beyond equivalent amount of fiber.Mol Nutr Food Res. 2018;62(12):1701034. doi:10.1002/mnfr.201701034Mukhtar A, Latif S, Mueller J.Effect of heat exposure on activity degradation of enzymes in mango varieties sindri, sb chaunsa, and tommy atkins during drying.Molecules. 2020;25(22):5396. doi:10.3390/molecules25225396United States Department of Agriculture MyPlate.Fruits.The National Mango Board.Mango varieties.USDA Nutrient Database.Apples, raw, gala, with skin.USDA Nutrient Database.Banana, raw.Yoo MJ, Carius BM.Mango dermatitis after urushiol sensitization.Clin Pract Cases Emerg Med. 2019;3(4):361-363. Published 2019 Sep 30. doi:10.5811/cpcem.2019.6.43196
Lauricella M, Emanuele S, Calvaruso G, Giuliano M, D’Anneo A.Multifaceted health benefits of mangifera indica L. (mango): the inestimable value of orchards recently planted in sicilian rural areas.Nutrients. 2017;9(5):525. doi:10.3390/nu9050525
Papanikolaou Y, Fulgoni VL 3rd.Mango consumption is associated with improved nutrient intakes, diet quality, and weight-related health outcomes.Nutrients. 2021;14(1):59. doi:10.3390/nu14010059
USDA Nutrient Database.Mangos, raw.
National Institutes of Health.Vitamin C.
National Institutes of Health.Copper.
National Institutes of Health.Folate.
Kim H, Castellon-Chicas MJ, Arbizu S, et al.Mango (Mangifera indica L.) polyphenols: anti-inflammatory intestinal microbial health benefits, and associated mechanisms of actions.Molecules. 2021;26(9):2732. doi:10.3390/molecules26092732
Sharifi-Rad M, Anil Kumar NV, Zucca P, et al.Lifestyle, oxidative stress, and antioxidants: back and forth in the pathophysiology of chronic diseases.Front Physiol. 2020;11. doi:10.3389/fphys.2020.00694
Majzoub A, Agarwal A.Systematic review of antioxidant types and doses in male infertility: Benefits on semen parameters, advanced sperm function, assisted reproduction and live-birth rate.Arab Journal of Urology. 2018;16(1):113-124 doi:10.1016/j.aju.2017.11.013
Md Amin NA, Sheikh Abdul Kadir SH, Arshad AH, et al.Are vitamin e supplementation beneficial for female gynecology health and diseases?.Molecules. 2022;27(6):1896. doi:10.3390/molecules27061896
Mohd Mutalip SS, Ab-Rahim S, Rajikin MH.Vitamin e as an antioxidant in female reproductive health.Antioxidants (Basel). 2018;7(2):22. doi:10.3390/antiox7020022
Moore A, Khanna D, Moore A, Khanna D.The role of vitamin c in human immunity and its treatment potential against covid-19: a review article.Cureus. 2023;15(1). doi:10.7759/cureus.33740
National Institutes of Health.Vitamin A and Carotenoids.
American Heart Association.How potassium can help control high blood pressure.
American Heart Association.Sound the fiber alarm! Most of us need more of it in our diet.
Imran M, Arshad MS, Butt MS, Kwon JH, Arshad MU, Sultan MT.Mangiferin: a natural miracle bioactive compound against lifestyle related disorders.Lipids Health Dis. 2017;16(1):84. doi:10.1186/s12944-017-0449-y
Rosas M, Pinneo S, O’Mealy C, et al.Effects of fresh mango consumption on cardiometabolic risk factors in overweight and obese adults.Nutrition, Metabolism and Cardiovascular Diseases. 2022;32(2):494-503. doi:10.1016/j.numecd.2021.11.001
Venancio VP, Kim H, Sirven MA, et al.Polyphenol‐rich mango (mangifera indical.) ameliorate functional constipation symptoms in humans beyond equivalent amount of fiber.Mol Nutr Food Res. 2018;62(12):1701034. doi:10.1002/mnfr.201701034
Mukhtar A, Latif S, Mueller J.Effect of heat exposure on activity degradation of enzymes in mango varieties sindri, sb chaunsa, and tommy atkins during drying.Molecules. 2020;25(22):5396. doi:10.3390/molecules25225396
United States Department of Agriculture MyPlate.Fruits.
The National Mango Board.Mango varieties.
USDA Nutrient Database.Apples, raw, gala, with skin.
USDA Nutrient Database.Banana, raw.
Yoo MJ, Carius BM.Mango dermatitis after urushiol sensitization.Clin Pract Cases Emerg Med. 2019;3(4):361-363. Published 2019 Sep 30. doi:10.5811/cpcem.2019.6.43196
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
