Fruit

Mammy-Apple

Health
ScoreA

Mamey apple (Mammea americana) is a tropical fruit with creamy, orange-hued flesh offering moderate fiber and vitamin C with low caloric density, making it suitable for weight-conscious longevity diets.

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Why Mammy-Apple scores 80

Nutrient density22

Protein quality3

Fiber content10

Healthy fats5

Bioactive compounds11

Glycemic impact10

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin C 22%Copper 13%Vitamin B6 8.5%Iron 5.5%Magnesium 5.3%

Nutrition

per_100g

Calories

0.5g

Protein

12.5g

Carbs

0.5g

Fat

Fiber

Health benefits

Supports digestive health and glycemic stability

moderate evidence

High fiber content (3.0g/100g) slows gastric emptying and promotes satiety, while soluble fiber feeds beneficial gut bacteria and helps maintain steady blood glucose levels

Provides antioxidant protection against cellular aging

moderate evidence

Vitamin C and documented polyphenolic compounds neutralize free radicals and reduce oxidative stress, which drives aging and chronic disease development

Supports cardiovascular and methylation health

moderate evidence

Folate (14mcg/100g) is essential for homocysteine metabolism and one-carbon cycle function, both critical for vascular health and DNA methylation patterns associated with longevity

May reduce systemic inflammation

emerging evidence

Ethnobotanical and preliminary phytochemical studies suggest polyphenolic compounds in mamey apple exhibit anti-inflammatory activity relevant to aging-related conditions

Pairs well with

·Pair with fermented foods (yogurt, kefir, sauerkraut) because fiber and polyphenols work synergistically with probiotics to optimize gut microbiome composition and short-chain fatty acid production
·Combine with healthy fats (nuts, seeds, avocado) because fat-soluble vitamin absorption improves with concurrent lipid intake, and polyphenols show enhanced bioavailability in lipid-rich contexts
·Pair with leafy greens (spinach, kale) because both are folate sources, multiplicatively supporting methylation and cardiovascular health pathways
·Combine with other vitamin C sources (citrus, berries) because synergistic antioxidant effects enhance free radical scavenging and iron absorption if paired with iron-containing foods

Practical tips

·Best timing: midday
·Select mamey apples with slight give to skin pressure and fragrant aroma; avoid hard or overly soft fruit. Ripe fruit yields best nutritional bioavailability
·Store at room temperature until ripe (2-4 days), then refrigerate for up to 5 days to extend shelf life while preserving enzyme activity and micronutrient content
·Consume whole or blended into smoothies with skin when possible, as fiber and polyphenols concentrate in or near the peel—avoid discarding nutritious outer layers
·Serve chilled as a mid-morning snack (alone or with nuts) to leverage fiber's satiety effect and prevent blood sugar dips that trigger suboptimal food choices later