Fruit · Tropical Fruit

Mango

63Health
Score

Mango is a tropical stone fruit rich in vitamin C, potassium, and polyphenolic antioxidants, offering anti-inflammatory and metabolic support benefits.

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Why Mango scores 63

Nutrient density15

Protein quality2

Fiber content6

Healthy fats5

Bioactive compounds11

Glycemic impact9

Top nutrients

Vitamin C28.3Copper10.1Manganese4.6Potassium3.5Magnesium2.4

Nutrition

per_100g

Calories

0.6g

Protein

15.3g

Carbs

0.6g

Fat

1.8g

Fiber

Health benefits

Antioxidant and anti-inflammatory support

moderate evidence

Mangiferin and other polyphenols neutralize free radicals and inhibit pro-inflammatory cytokine production, reducing cellular aging and chronic disease risk.

Cardiovascular health support

moderate evidence

Potassium (165mg/100g) regulates blood pressure through vasodilation and sodium balance; polyphenols reduce arterial stiffness and improve endothelial function.

Digestive health and gut microbiota support

moderate evidence

Fiber (1.75g/100g) and polyphenols serve as prebiotics, promoting beneficial bacterial growth and short-chain fatty acid production linked to metabolic health.

Immune and skin health

strong evidence

Vitamin C (25.5mg/100g) enhances collagen cross-linking, immune cell function, and acts as a cofactor for antioxidant enzyme systems.

Eye health maintenance

moderate evidence

Carotenoids (beta-carotene, lutein, zeaxanthin) accumulate in retinal tissue and protect against age-related macular degeneration and cataracts.

Pairs well with

·Pair with Greek yogurt or kefir because the probiotics synergize with mango's prebiotic fiber to enhance gut microbiota diversity and short-chain fatty acid production.
·Combine with healthy fats (coconut oil, avocado) because lipids enhance absorption of fat-soluble carotenoids and polyphenols, increasing bioavailability.
·Pair with fresh mint or ginger because these spices have complementary anti-inflammatory compounds and may enhance overall antioxidant status.
·Combine with citrus (lime, lemon) because additional vitamin C amplifies polyphenol stability and iron absorption if paired with iron-rich foods.
·Mix into oatmeal or chia seed pudding because soluble fiber and plant compounds together moderate glucose response and extend satiety.

Practical tips

·Best timing: midday
·Select mangoes with slight give when gently squeezed; ripen at room temperature away from direct sunlight, then refrigerate to halt ripening and preserve polyphenol content.
·Consume mango with skin when possible (if organically grown and thoroughly washed), as the peel concentrates mangiferin and other bioactive polyphenols.
·Freeze ripe mango chunks for smoothies; freezing does not significantly degrade polyphenol content and extends shelf life while concentrating nutrients per serving.
·Pair with protein or fat source at meals to moderate glucose response and enhance satiety, especially important for metabolic health optimization.
·Consume fresh mango within 2-3 days of ripening for maximum polyphenol retention; oxidation gradually reduces bioactive compound concentration over time.

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