Mangoes are an excellent source of carotenes, vitamin C, and copper. They are a very good source of B vitamins. Mangoes are a good source of vitamin E, potassium, and magnesium.
NUTRITIONAL HIGHLIGHTS
| Mango, raw | Nutritional value per 100 g (3.5 oz) |
| Energy | 272 kJ (65 kcal) |
| * Carbohydrates | 17.00 g |
| Dietary fiber | 1.8 g |
| * Fat | 0.27 g |
| * Protein | .51 g |
| * Vitamin A | 765 IU |
| Carotene, beta | 445 mcg |
| Thiamine (Vit. B1) | 0.058 mg |
| Riboflavin (Vit. B2) | 0.057 mg |
| Niacin (Vit. B3) | 0.584 mg |
| Pantothenic acid (B5) | 0.160 mg |
| * Vitamin B6 | 0.134 mg |
| * Folate (Vit. B9) | 14 ?g |
| * Vitamin C | 27.7 mg |
| * Calcium | 10 mg |
| * Iron | 0.13 mg |
| * Magnesium | 9 mg |
| Phosphorus | 11 mg |
| Potassium | 156 mg |
| Zinc | 0.04 mg |
A comprehensive breakdown of nutrients can be found in the Nutrition Database where this food can also be added to a meal planner.
Mangoes for Cancer Prevention
In a study conducted at the Food Science and Human Nutrition Department, University of Florida, mango juice and methanol extracts were tested for antioxidant and anticancer activity. The results demonstrated that mango juice and methanol extracts of mango juice inhibits the growth cycle of cancer cells.
In other research that tested mango polyphenol extracts in vitro on colon, breast, lung, leukemia and prostate cancers, mango extract showed some impact on lung, leukemia and prostate cancers but was most effective on the most common breast and colon cancers and the mango polyphenolics did not harm the normal cells.
Lupeol, a triterpene present in mango and other fruits and vegetables, has shown to possess anti cancer properties. A study has demonstrated the effectiveness of lupeol and mango pulp extract in arresting prostate cancer cell growth. Another study has shown lupeol to be effective in killing pancreatic cancer cells, a particularly aggressive form of cancer. Lupeol was not only found to suppress tumor growth, but also to impair head and neck (includes the nose, oral cavity, salivary gland, etc.) cancer cell invasion.
Mangoes for Digestion
Mangoes contain digestive enzymes that help break down proteins and aid digestion.
Mangoes for Giardia
Giardia is a water-borne parasite that can infect humans and animals and cause severe diarrhea and other symptoms. A study conducted in Mexico to determine the effectiveness of 14 different plant extracts against giardia, found mango extract to demonstrate antigiardiasic properties.
Mangoes for Kidney Stones
Studies have found lupeol from mangoes and other fruit to be effective in reducing the risk of kidney stone formation.
Mangoes as an Anti-Inflammatory
The Institute of Food Science and Biotechnology in Germany has found that compounds extracted from mango peels have potent anti-inflammatory capabilities.
Glycemic Index of Mangoes
In a study to determine the glycemic index of various foods, it was concluded that mangoes have a low ? intermediate GI of 50 ? 60.
Adverse Reactions from Mangoes
Mango peel may be irritating to the skin since it contains urushiol, a substance that can cause an allergic skin reaction.