Mango, the tropical fruit and its benefits

Mango is a tropical fruit with a very characteristic flavor. In addition, it has very beneficial nutritional properties for our health.

What is mango?

This tropical fruit of Asian origin is the fruit of the tree that is also called mango ( Mangifera indica ).

It is found within the group of semi-acidic fruits and curiously, the tree is from the same botanical family as the cashew and the pistachio.

Enjoy this juicy and tasty fruit with such striking colors.

The fruit is ovoid, rounded and sometimes flattened. Its weight varies between 150 grams and can reach up to 2 kg.

Depending on which of the varieties in question, its color varies between green, yellow and different shades of pink, red and purple. The skin is thick and inside you can find the edible part of yellow or orange color.

Origin of Mango

The mango tree ( Mangifera indica ) is native to regions of India, Sri Lanka and the slopes of the Himalayas from where these foods have been marketed since ancient times.

Texts of the Hindu culture are known as the Holy Scriptures in Sanskrit, the legends and the Hindu folklore that speak about these trees and their fruits. In these texts its use dates from approximately 2000 BC and it is commented that its use at that time was already ancient, being able to date its first cultivation more than 5000 years ago.

In Hindu culture, the mango tree has been the object of veneration and its fruit as a highly esteemed food since ancient times.

According to the Buddhist religion, its founder Siddharta Gautama was illuminated under a mango tree more than 2,500 years ago.

This tree had been cultivated in India for almost two millennia , but it would not be until the 16th century when it began to become global.

The great forerunner of this crop was the Indian emperor Akbar (16th century), the “King of kings”, who planted 100,000 mango trees at the foot of the Himalayas. Besides being a good ruler, he was a great visionary.

Handle expansion

This tree is normally 10 meters high , but can reach up to 20 meters, although there are specimens in the area of ​​origin that reach up to 40 meters.

Currently it is cultivated in tropical and subtropical areas of regions around the planet thanks to commercial expansion. As a result of this expansion, Portuguese and Spanish traders mainly introduced this fruit in areas of South America and southern Africa.

Later it has been expanding to areas of Central America, North America and recently to Europe where mangoes are currently in full expansion.

Currently, according to the FAO , mango is the main variety of tropical fruit produced worldwide , followed by pineapple (pineapple), papaya and avocado (avocado).

Where is mango grown?

Today, many varieties of mangoes are grown in many tropical and subtropical areas around the world.

On the one hand, these foods are grown locally to supply small towns or rural areas and, on the other hand, there are massive crops from which these foods are exported internationally.

They are not more exported foods, but in areas where it is grown it is one of the most consumed fruits.

Currently, the countries with the most mango exports are India, China, Thailand, Mexico, Indonesia, Pakistan, Brazil, Egypt and Bangladesh, among others.

India is the country that produces the most mangoes on the planet with more than 18 million tons and that reaches almost half of the mango plantations than the rest of the countries combined, although Mexico is increasing this production being the main producer in Latin America .

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This fruit is also cultivated in Spain, the Andalusian coasts of Malaga and Granada being the most cultivated, although recently new crops are being made in the northern part of the Canary Islands .

Mango season

The mango harvest season begins in August and lasts until November. However, depending on the year, the season can be brought forward to July.

You can check the calendar of the  fruit season  to be able to consume these foods at their most optimal moment. In addition, when they are in season they provide us with  more benefits for our health, they have a better aroma and are tastier , among other advantages.

How do you eat mango?

Mango is recommended to be consumed in a fresh, raw and seasonal state in order to benefit from all its beneficial properties for our health.

The fruit reaches the most suitable level of maturation on the tree , it is important that it is not harvested ahead of time and that it ripens outside the tree since the nutritional properties, sweetness and flavor would be affected.

It is advisable to consume the mangoes at their right point of maturity, when they are slightly soft to be able to fully enjoy their flavor and aroma. It is possible to consume it cold if the recipe calls for it, but it is not necessary.

It is also important to know that the color of the skin is not an indicator of the ripeness of the mango that can change according to the varieties, but the color of the pulp is an indicator of its optimal consumption stage, the orange color being an indicator that the mango is ready for consumption.

Mangoes are widely used as ingredients to prepare different recipes such as salads and accompaniment to different types of savory dishes, jams, preserves or jellies.

They are also used in a variety of fruit drinks, juices or smoothies , combining them with other fruits and various ingredients to enhance their properties.

In addition, it can be eaten as dehydrated fruit that is like a candy and that we can include in different salad recipes.

Currently, this fruit is being increasingly used by the pharmaceutical industry thanks to its nutritional properties.

Mango Properties

In the first place, it is a fruit with a high water content, which can be more than 80% of its weight. It is a fruit with a significant caloric intake due to its amount of carbohydrates .

In addition, it is a fruit rich in vitamins and minerals, being of special mention, due to its content in this food, magnesium as a mineral and provitamin A and vitamin C as vitamins. It is a semi-acid fruit that is very rich in nutrients and has, like the mandarin, benefits for our health.

It also contains iron, calcium, potassium, zinc, sodium, vitamin A, B1, B2, B3, B5, B6, and B9. As well as vitamin C, E, K and phosphorus.

Mango is a healthy and medicinal fruit, endowed with a high vitamin richness.

Thanks to its composition we can speak of a fruit with nutritional and antioxidant properties. In addition to being an exquisite fruit, with an exceptional aroma and taste, it is liked by the whole family and age ranges, children and adults.

Average nutritional information of 100 grams of mango:

Energetic value60 kcal
Water83.46 g
Carbohydrates14.98 g
Protein0.82 g
Total fat0.38 g
Carbohydrates14.98 g
Fiber1.6 g
Total sugars13.66 g
Vit. C (Ascorbic acid)36.4 mg
White. B1 (Tiamina)0.028 mg
Vit. B2 (Riboflavin)0.038 mg
Vit. B3 (Niacin)0.669 mg
Vit. B5 (Pantothenic acid)0.197 mg
White. B60.119 mg
Hill7.6 mg
Folate (DFE)43.0 mcg
Vit. A (RAE)54.0 mcg
Lives. A (UI)1082.0 IU
Vit. E (alpha-tocopherol)0.9 mg
White. K1 (filoquinona)4.2 mcg
Football11.0 mg
Iron0.16 mg
Magnesium10.0 mg
Match14.0 mg
Potassium168.0 mg
Sodium1.0 mg
Zinc0.09 mg
Copper0.111 mg
Manganese0.063 mg
Selenium0.6 mcg
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Mango benefits

It is a food with multiple benefits for our health thanks to the fact that all its varieties have a great content of vitamins and minerals, among other nutrients. Among its benefits we can highlight the following:

Source of antioxidants

This food is rich in vitamin C and beta-carotene, precursors of vitamin A. This composition makes mango a food rich in antioxidants.

Therefore, it provides nutrients beneficial to health, making your skin look more radiant and elastic,  delaying premature oxidation of cells.

Help for menstruation

In addition, vitamin C helps us with the absorption of iron in our body and for this reason it is recommended for people with iron deficiency and women with heavy menstruation.

In addition, thanks to this characteristic it can help us in cases of anemia, helping us absorb iron. Also, being rich in carbohydrates, it increases energy in moments of decay.

A satisfying fruit

Like most fruits with a lot of water, the magician is also a satiating fruit that can help us in our weight loss diet. Of course, moderating its consumption.

In addition, despite its sweet taste, it does not provide too many calories (60 kcal per serving). Therefore, we can include it in our diet normally raw or through different recipes.

A natural laxative

Its high fiber content gives it this property of a natural laxative. Fiber regulates intestinal transit in case of constipation. In addition, fiber can help us reduce the level of cholesterol in the blood and control blood glucose levels.

Renal insufficiency

This fruit is rich in potassium and is suitable for people suffering from kidney failure, as it provides a controlled dose of this mineral. Taking into account that this fruit gives us a controlled dose of this mineral, it can be consumed with peace of mind by people who suffer from this pathology.

In any case, we always recommend that, if there is any doubt about the consumption of this fruit or any other, you consult a nutritionist or health professional.

Improves eyesight

This fruit is rich in beta carotenes, considered a pro-vitamin A. The liver transforms them and converts them into vitamin A only when the body needs it. In this way, our body avoids the excess of this vitamin.

This type of vitamins also helps us to prevent ocular degeneration, to lubricate our eyes, to prevent infections and in general with our ocular health.

A source of energy

Thanks to being a fruit rich in water, fiber and carbohydrates, it helps us fight fatigue in moments of exhaustion.

Strengthens our immune system

Thanks to its magnesium, beta-carotene and vitamin C content, this food is recommended to strengthen our defenses against colds and flu , among other pathologies.

Conclusions

Therefore and summarizing all the benefits that this delicious fruit gives us, we find a breath that is more than recommended to add to your diet if you have not already done so.

Take advantage of all its virtues of this fantastic fruit. Now that you know some benefits of mango, do you dare to add it to your diet? Enjoy it with the different fun and delicious recipes in which you can add the mango.

We also recommend that you read the article about the African mango and its weight loss properties.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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