Most of us determine how much we enjoy a particular fruit based on various factors related to texture, appearance, firmness, availability throughout the year and, of course, taste. Mangoes cost well when it comes to many of these considerations, as evidenced by their significant popularity and continued profitability.
In 2023, for example, the global mango market will reach more than $63 billion – and is expected to rise above $89 billion by the end of 2028, per a market report.
At the top of the list of many factors that make mangoes so popular is that they are very sweet because they have one of the highest natural sugar contents of all fruits. “The incredibly sweet taste makes mangoes appealing both as a topping and ingredient in a variety of recipes including salsa, sticky rice, mango chicken, smoothies, yogurt, soups and salads,” says Kristen Smith, registered dietitian nutritionist and spokesperson for the Academy Nutrition and Dietetics.
Mango offers many health benefits. Still, beware of eating too much – here’s why.
What is a mango?
Mango is a tropical tree fruit that originated in southern Asia more than 5,000 years ago and is now grown commercially in more than 80 countries around the world. While India continues to be the top producer of the fruit in the world – accounting for more than half of all mangoes produced worldwide, per data from the University of Wisconsin-Stevens Point – other prominent mango-producing countries include China, Thailand, the Philippines, Mexico and Indonesia.
Mango trees can grow tall, sometimes reaching a height of 100 feet or more with a canopy as large as 35 feet. The fruit can be picked by a harvester or picked by hand when ripe, though not fully ripe — which usually occurs about 100 days after flowering, per the National Horticultural Agency.
Mangoes can be of various shapes and oval, round, heart-shaped, kidney or long and slender. While a mango variety can be as small as a plum, mangoes are often considered one of the largest and heaviest fruits, with some mango varieties weighing as much as 5 pounds. (The heaviest mango ever recorded weighed an incredible 9.36 pounds.)
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Is mango good for you?
No matter the shape or size, mangoes contain many nutritional benefits. One mango contains 2.7 grams of protein, 564 milligrams of potassium and more than 5 grams of dietary fiber, per the US Department of Agriculture. Fiber is important in 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, a registered dietitian and nutritionist based in Albuquerque, New Mexico. She explained that folate helps with healthy cell formation and development; vitamin A improves vision and immune health; and various antioxidants in mango can help reduce the risk of various cancers, including colon cancer.
“And mangoes are rich in vitamin C,” adds Smith, “which is crucial for promoting healthy blood vessels and collagen formation, as well as aiding in wound healing,” says Smith. The fruit also contains iron, calcium, phosphorus, zinc, thiamin, manganese and vitamin K.
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Can you eat mango every day?
Despite its many nutritional and health benefits, mangoes are best enjoyed in moderation. One reason is that they are much higher in calories than most other fruits – containing more than 200 calories in a single mango.
The fruit also has a high amount of natural sugar, more than 46 grams per mango. “But if you consume it in moderation,” says Smith, “the sugar content is not a concern because mangoes are also packed with a variety of nutrients you don’t want to miss out on.”
Contact with the sap on the outside of the mango (not the mango itself) or the urushiol compound in the skin of some mangoes can cause a rash or an allergic reaction in some people, which can be similar to contact with poison. ivy, Rael notes.
As long as such considerations are kept in mind, however, he says that mangoes are a great addition to any balanced diet, “can be enjoyed throughout the year either fresh or frozen, depending on whether or not they are in season.”
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