Mango
Evidence-based nutritional information, health benefits, and longevity research for mango. Serving size: 165g (1 cup sliced)
Complete Nutritional Profile
Per 165g (1 cup sliced)
Health Benefits
Evidence-based health benefits of mango
Exceptionally high vitamin A (36% DV) for immune function and vision
Rich in vitamin C (100% DV) for immune support and collagen synthesis
Contains mangiferin with unique anti-diabetic properties
Good fiber content supports gut health and blood sugar regulation
High in antioxidants that protect against cellular damage
May improve digestive health through enzymes like amylase
Supports skin health through vitamins A, C, and E
Longevity & Healthspan Research
Latest scientific evidence on mango and healthy aging
How to Use Mango
1/2 to 1 cup daily (80-165g). One cup = 99 calories. Despite natural sugars, fiber and polyphenols make it healthspan-friendly. Excellent nutrition profile.
- Eat fresh for maximum vitamin C
- Frozen mango retains most nutrients
- Add to smoothies for tropical flavor
- Pair with lime juice for enhanced flavor
- Dried mango concentrates sugars - limit portion sizes
- Green (unripe) mango lower in sugar, used in savory dishes
Beta-carotene better absorbed when eaten with small amount of fat. Ripe mangoes have higher antioxidant availability.
- Add small amount of fat (nuts, coconut) to enhance carotenoid absorption
- Combine with yogurt for balanced snack
- Pair with lime for enhanced flavor and vitamin C
- Add to salads with leafy greens for vitamin absorption
- Mango allergy (can cross-react with poison ivy/oak due to urushiol in skin)
- Contact dermatitis possible from mango skin
- High in natural sugars - moderate portions if managing blood sugar
- Remove skin if sensitive to urushiol