Mango, often called the "king of fruits," is more than just a summer delight. Rich in nutrients and antioxidants, mangoes offer multiple health benefits and can be a delicious way to support your wellness goals when consumed mindfully.
Health Benefits of Mango
- Boosts Immunity: Mangoes are high in Vitamin C and Vitamin A, which support a strong immune system.
- Aids Digestion: Enzymes like amylases help break down carbs, making digestion easier.
- Improves Skin Health: Beta-carotene and Vitamin C help reduce skin aging and acne.
- Supports Eye Health: The presence of Vitamin A and lutein helps improve vision and prevents dryness.
- Regulates Cholesterol: Rich in fiber and antioxidants that help lower bad cholesterol levels.
- May Aid Weight Management: When eaten in moderation, mango’s fiber content can promote satiety and prevent overeating.
Nutritional Value (Per 100g of Raw Mango)
| Nutrient | Amount |
|---|---|
| Calories | 60 kcal |
| Carbohydrates | 15 g |
| Fiber | 1.6 g |
| Sugar | 13.7 g |
| Protein | 0.8 g |
| Vitamin C | 36.4 mg |
| Vitamin A | 54 µg |
| Potassium | 168 mg |
Best Time to Eat Mango
The best time to enjoy mango is in the afternoon or mid-morning, ideally as a snack between meals. This allows your body to fully absorb its nutrients without interfering with digestion.
Before or After Meals?
- Before Meals: Eating mango 30–60 minutes before meals can help stimulate appetite and digestion.
- After Meals: Consuming it right after meals is not ideal as it may slow digestion due to high sugar content. Wait at least an hour.
Popular Types of Mangoes in India
| Variety | Origin | Taste | Texture | Season |
|---|---|---|---|---|
| Alphonso (Hapus) | Maharashtra | Rich, sweet, aromatic | Soft, pulpy | April–June |
| Kesar | Gujarat | Saffron-sweet | Firm, juicy | May–July |
| Dasheri | Uttar Pradesh | Delicately sweet | Juicy, fibrous | June–July |
| Langra | Uttar Pradesh / Bihar | Tangy-sweet | Soft, fibrous | June–July |
| Banganapalli | Andhra Pradesh | Mildly sweet | Firm, fiberless | April–June |
| Totapuri | Karnataka / Tamil Nadu | Tangy, less sweet | Firm, pointed tip | May–July |
| Badami | Karnataka | Sweet and aromatic | Juicy | May–June |
| Malda | West Bengal | Balanced sweet | Soft texture | June–July |
| Malgova | Tamil Nadu | Rich and sweet | Firm and fibrous | May–June |
| Neelam | Pan India | Fruity and aromatic | Medium firm | June–August |
| Himsagar | West Bengal | Intensely sweet | Fiberless, pulpy | June–July |
| Pairi | Maharashtra | Sour and sweet | Juicy, aromatic | May–June |
| Raspuri | Karnataka | Rich and juicy | Very soft, fibrous | May–June |
| Chausa | Uttar Pradesh | Very sweet | Soft and pulpy | July–August |
| Ratnagiri | Maharashtra | Sweet and fragrant | Soft pulp | April–June |
| Sindhura | South India | Sweet and tangy | Juicy, fibrous | May–July |
| Hapus | Ratnagiri, Devgad | Sweet, rich | Velvety pulp | April–June |
Mango Fun Facts
- India is the world’s largest mango producer.
- Mangoes were first cultivated over 5,000 years ago
- There are over 1000 varieties of mangoes
- National fruit of India 🇮🇳
Pro Tips
- Eat mango in moderation — 1-2 medium-sized mango per day is sufficient.
- Pair with protein or healthy fats to slow sugar absorption.
- Prefer whole fruit over juice to retain fiber benefits.
Your summer just got sweeter — and healthier. Let mango be your tasty path to wellness.
Disclaimer: This article is for informational purposes only. Individuals with diabetes or specific health conditions should consult a healthcare professional before making dietary changes.
