Mango source of vitamin and Health Benefits

Mango (Mangifera indica) is a tropical fruit native to South Asia but is now grown in many warm regions worldwide. It is often called the “King of Fruits” due to its sweet taste, rich flavor, and numerous health benefits.

Mango benefits include combating inflammation, strengthening the immune system, and reducing the risk for cardiovascular disease. These benefits are related to the high amounts of vitamin A, vitamin C, magnesium, potassium, and polyphenols (such as mangiferin, kaempferol, and benzoic acid) found in mangoes.

On the other hand, mangoes are high in fructose, a type of natural sugar found in fruit. The riper the mango, the more fructose it contains. For this reason, people who are trying to lose weight should avoid eating too

Source of vitamin 

Mango is a good source of several essential vitamins, including

List of vitamin present in mango

1. Vitamin C (Ascorbic Acid) – Immune Booster

Amount: About 36-60 mg per 100g (varies by variety)

Benefits:

Strengthens the immune system

Helps in collagen production (good for skin and healing wounds)

Improves iron absorption

2. Vitamin A (Beta-Carotene) – Eye & Skin Health

Amount: 54-1080 IU per 100g

Benefits:

Supports eye health and vision

Maintains healthy skin

Helps in immune function

3. Vitamin E – Antioxidant Power

Amount: 0.9-1.8 mg per 100g

Benefits:

Protects skin from damage

Helps in reducing inflammation

Supports heart health

4. Vitamin K – Bone Health

Amount: 4-6 mcg per 100g

Benefits:

Helps in blood clotting

Supports bone strength

5. B Vitamins (B6, B5, B3, B9) – Energy & Brain Health

Vitamin B6 (Pyridoxine): Helps in brain function and mood regulation

Vitamin B5 (Pantothenic Acid): Aids metabolism

Vitamin B3 (Niacin): Supports digestion and skin health

Vitamin B9 (Folate): Important for pregnancy and red blood cell production

Chemical composition of mango

Mango (Mangifera indica) has a complex chemical composition, including carbohydrates, vitamins, minerals, organic acids, and bioactive compounds. Here’s a breakdown of its major chemical constituents:

1. Macronutrients

Carbohydrates: 14–20 g per 100g (mainly sugars like fructose, glucose, and sucrose)

Proteins: 0.5–1 g per 100g

Fats: 0.1–0.6 g per 100g (mainly in the seed, with minimal fat in the pulp)

Dietary Fiber: 1.6–2.5 g per 100g

2. Vitamins

Vitamin C (Ascorbic Acid): 36–60 mg per 100g

Vitamin A (Beta-Carotene): 540–1080 IU per 100g

Vitamin E (Tocopherols): 0.9–1.8 mg per 100g

Vitamin K: 4–6 mcg per 100g

B-complex Vitamins:

B6 (Pyridoxine): 0.1–0.2 mg

B5 (Pantothenic Acid): 0.2–0.4 mg

B3 (Niacin): 0.5–1.2 mg

B9 (Folate): 15–40 mcg

3. Minerals

Potassium (K): 150–250 mg per 100g

Magnesium (Mg): 8–15 mg per 100g

Calcium (Ca): 10–20 mg per 100g

Phosphorus (P): 10–15 mg per 100g

Iron (Fe): 0.1–0.3 mg per 100g

Zinc (Zn): 0.02–0.1 mg per 100g

4. Organic Acids

Citric Acid (dominant acid, contributes to tartness)

Malic Acid

Tartaric Acid

Oxalic Acid (low levels)

5. Bioactive Compounds & Phytochemicals

Polyphenols: Mangiferin, quercetin, gallic acid (antioxidants)

Carotenoids: Beta-carotene, lutein, zeaxanthin (supports vision and skin health)

Tannins: Present in unripe mangoes, contribute to astringency

Terpenes: Contribute to mango’s aroma and flavor (myrcene, ocimene, limonene)

6. Water Content

Water: 75–85% of mango’s weight

Is mango a citrus fruit

No, a mango is not a citrus fruit. Mangoes are botanically classified as drupes, which are stone fruits with a fleshy edible portion, a central stone, and an outer skin. Citrus fruits, however, come from the flowering trees and shrubs of the genus Citrus. 

Amount of Citric Acid

The amount of citric acid in mango varies based on the variety and ripeness. On average:

Unripe mangoes: 1–4 g per 100g (higher acidity, sour taste)

Ripe mangoes: 0.1–0.5 g per 100g (lower acidity, sweeter taste)

Citric acid contributes to mango’s tartness, especially in green or raw mangoes. Other organic acids like malic and tartaric acid are also present but in lower amounts.

Health Benefits 

Improving digestion

Mangoes are an excellent fruit for helping to relieve constipation, as they are rich in soluble fiber that acts to absorb water into the digestive tract, forming a gel that helps to make bowel movements easier and more regular. The mangiferin found in mangoes also acts as a natural laxative, stimulating bowel movements by increasing gut motility.

Preventing gastritis

The mangiferin and benzophenone found in mangoes have antioxidant properties that protect the lining of the stomach by decreasing the production of stomach acid and reducing cellular damage. Mangoes may therefore be used to help with the treatment of gastritis and gastric ulcers.

Controlling blood sugar

Some studies show that polyphenols like gallic acid, chlorogenic acid, and ferulic acid can stimulate insulin production, lowering blood sugar levels and hemoglobin A1c (HbA1c), which is a measure of glycemic control and can indicate the presence of diabetes. Polyphenols may therefore have the potential to play an important supportive role in the management of diabetes.

Fighting cancer

Some studies suggest that polyphenols, particularly mangiferin, possess antiproliferative properties that can slow down the growth of cancer cells. These studies were done using cancer cells taken from patients with leukemia, breast cancer, prostate cancer, and intestinal cancer. Polyphenols also have an antioxidant effect, acting to combat free radicals that cause cellular damage. 

Improving skin quality

Mangoes contain vitamins A and C, which are antioxidants that help combat free radicals that cause aging of the skin. Vitamin C can also improve the quality and appearance of the skin by increasing the production of collagen, which is important in preventing wrinkles and sagging skin.