Mango is a rich source of carbohydrates, plant fiber, vitamins, and essential micro- and macroelements. Thanks to its high dietary fiber content, mango may help support digestive health and is often recommended for improving bowel function.
The fruit is rich in carotenoids and vitamin A, which are important for eye health and skin condition. Its high vitamin C content supports the immune system and may help the body cope with stress and seasonal colds. B-group vitamins found in mango play an important role in nervous system function and contribute to improved brain activity.
Potassium and magnesium are essential for cardiovascular health, while iron supports healthy blood formation and may help in cases of anemia.
The peel of dried mango, which consists of up to 40% fiber, has prebiotic properties, meaning it may help maintain a healthy balance of gut microflora.
Due to the presence of vitamin C and the triterpenoid compound lupeol in mango pulp, inflammatory processes in the body may be reduced. For this reason, mango is sometimes included in diets supporting kidney health, including conditions such as pyelonephritis and kidney stones.
Mango also has mild antiseptic properties and is traditionally used to support oral health, including teeth and gums.
Vitamin C in mango helps strengthen blood vessels, improve their elasticity, and support recovery processes in the body. The fruit is also rich in vitamin B6, which plays a role in neurotransmitter formation, helping nerve cells transmit signals more effectively. Vitamin B6 may also contribute to better sleep quality and improved mood, making mango beneficial during periods of chronic stress.
Vitamin C supports collagen production, a protein essential for hair strength, skin elasticity, and tissue repair. Because of this, mango extracts are widely used in cosmetic products such as creams, serums, and hair masks. Vitamin A further supports skin health and helps maintain a youthful appearance.
Mango may help reduce symptoms such as nausea, heartburn, and mild toxicosis during pregnancy and breastfeeding. However, it is recommended to consult a healthcare professional before including mango in the diet during these periods to avoid allergic reactions.
Mango contains polyphenols, carotenoids, vitamin C, and terpenoids, compounds that have been studied for their potential role in slowing the growth of breast, colon, liver, and other tumor cells. Researchers emphasize that these findings support preventive nutrition but do not replace medical treatment.
The zinc, selenium, manganese, and copper found in mango may have a beneficial effect on prostate health, urinary function, and the reproductive system.
Mango supports overall bodily development thanks to its broad vitamin and mineral profile. It is relatively low in calories while providing satiety, hydration, and metabolic support.
The beneficial properties of dried mango are similar to those of fresh mango, as the chemical composition remains largely the same. One piece of dried mango can provide over 20% of the daily recommended intake of copper, which supports protein and carbohydrate metabolism and contributes to hormonal and enzymatic balance. However, dried mango is more calorie-dense, with approximately 340 calories per 100 grams.
There are also contraindications to mango consumption. The fruit should be avoided by individuals with allergies to sumac plants or latex. People with diabetes should consume mango in limited amounts, as its glycemic index is around 55. For this reason, mango is generally recommended no more than twice per week in small portions for individuals with diabetes.
Mango contains urushiol, a compound that may cause skin irritation or rashes in sensitive individuals. The fruit has over 300 varieties, which differ mainly in size, taste, color, and texture but have a similar nutritional composition.
The primary risks associated with mango consumption are allergic reactions and high natural sugar content, which may be problematic for people with kidney disease, pancreatitis, dermatitis, or certain digestive conditions.
