Most of us decide how much to enjoy a particular fruit based on a variety of factors related to texture, appearance, firmness, year-round availability and of course taste. Mangoes fit well with many of these considerations, as evidenced by their considerable popularity and continued profitability.
For example, in 2023, the global mango market was worth more than $63 billion – which is expected to rise to more than $89 billion by the end of 2028, according to one market report.
Top of the list of many factors that make mangoes so enduringly popular is that they have the highest natural sugar content of all fruits, and they are very sweet. “Their incredible sweetness makes them appealing as a topping and ingredient in a variety of recipes, including mango salsa, sticky rice, mango chicken, smoothies, yogurt, soups and salads,” says Kristen Smith, registered dietitian and spokesperson. Academy of Nutrition and Dietetics.
Mangoes offer many health benefits. Still, be careful about eating too much—here’s why.
What is a mango?
Mango is a tropical tree fruit that originated in South Asia 5,000 years ago, and is now grown commercially in more than 80 countries worldwide. According to data from the University of Wisconsin, India is the world’s leading producer of the fruit, accounting for more than half of all mangoes produced worldwide, followed by China, Thailand, the Philippines, Mexico and Indonesia.
Mango trees grow tall, sometimes reaching heights of 100 feet or more with a canopy as large as 35 feet. Although not fully ripe, they can be harvested by machine or by hand when mature, which usually occurs about 100 days after flowering, according to the National Board of Horticulture.
Mangoes can vary in shape and can be oval, round, heart-shaped, kidney-shaped or long and thin. While one mango variety can be as small as plums, mangoes are often considered the largest and heaviest fruits, with some mango varieties weighing as much as 5 pounds. (The heaviest single mango ever recorded weighed 9.36 pounds.)
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Are mangoes good for you?
Regardless of their shape or size, mangoes have many nutritional benefits. According to the United States Department of Agriculture, one mango contains 2.7 grams of protein, 564 milligrams of potassium and more than 5 grams of dietary fiber. Fiber is important for lowering LDL cholesterol levels and supporting digestive function; Potassium helps control blood pressure; And protein is important for muscle growth and bone health.
“Mangoes are particularly high in vitamin A, folate, and antioxidants,” says Shelley Rael, M.D., a registered dietitian and nutritionist in Albuquerque, New Mexico. Folate helps build and grow healthy cells, she explains. Vitamin A improves eyesight and immune health. ; and the various antioxidants in mangoes can reduce the risk of various types of cancer, including colon cancer.
“And mangoes are rich in vitamin C,” adds Smith, “which is critical for promoting healthy blood vessels and collagen formation, as well as aiding wound healing,” Smith says. The fruit also contains iron, calcium, phosphorus, zinc, thiamin, manganese and vitamin K.
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Can you eat mangoes every day?
Despite their many nutrients and associated health benefits, mangoes are best enjoyed in moderation. One of the reasons is that they are much higher in calories than most other fruits, with one mango containing more than 200 calories.
The fruit is also high in natural sugar, with over 46 grams per mango. “But when mangoes are consumed in moderation, the amount of sugar is not a concern because mangoes are also packed with various nutrients that you don’t want to miss out on,” says Smith.
Contact with the juice on the outside of a mango (not the mango) or with the compound urushiol on the skin of some mangoes can cause a rash or allergic reaction in some people, similar to contact with poison. ivy, notes Rael.
However, as long as such considerations are kept in mind, she says mangoes are a great addition to any balanced diet, “and can be enjoyed year-round, fresh or frozen, depending on whether they’re in season or not.”
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