Most of us determine how much we enjoy a particular fruit based on various factors related to texture, appearance, firmness, year-round availability and, of course, taste. Mangoes fare well when it comes to many of these considerations, as evident by their significant popularity and continued profitability.
In 2023, for instance, the global mango market reached more than $63 billion — and it’s expected to climb above $89 billion by the end of 2028, per one market report.
Atop the list of the many factors that make mangoes so enduringly popular is that they are very sweet due to having one of the highest natural sugar contents of all fruits.
“Their incredible sweetness makes mangoes enticing both as a topping and as an ingredient in a variety of recipes including salsa, sticky rice, mango chicken, smoothies, yogurt, soups and salads,” says Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
Mangoes offer a host of health benefits. Still, be careful of eating too many, and here’s why.
What are mangoes?
Mangoes are a tropical tree fruit that originated in southern Asia more than 5,000 years ago that are now commercially grown in more than 80 countries around the world. While India continues to be world’s top producer of the fruit — 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 plucked by a harvester or picked by hand when mature, though not fully ripe — which usually occurs about 100 days after flowering, per the National Horticulture Board.
Mangoes can vary in shape and be oval, round, heart-shaped, kidney-shaped or long and slender. While one mango variety can be as small as plums, mangoes are often considered one of the biggest and heaviest fruits, with some mango varieties weighing as many as 5 pounds. (The heaviest single mango ever recorded weighed an incredible 9.36 pounds.)
Are mangoes good for you?
No matter their shape or size, mangoes pack a host of nutritional advantages. One mango contains 2.7 grams of protein, 564 milligrams of potassium and more than 5 grams of dietary fiber, per the U.S. Department of Agriculture. Fiber is critical 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 especially high in vitamin A, folate and antioxidants,” says Shelley Rael, a registered dietitian and nutritionist. She explains that folate helps with healthy cell formation and development; vitamin A improves eyesight and immune health; and the various antioxidants in mangoes can help reduce the risk of various types of cancer, including colon cancer.
“And mangoes are abundant 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.
Can you eat mangoes every day?
Despite their many nutrients and related health benefits, mangoes are best enjoyed in moderation. One reason is that they are much higher in calories than most other fruits — containing over 200 calories in a single mango.
The fruit also has a high amount of natural sugar, more than 46 grams per mango. “But when mangoes are consumed in moderation,” says Smith, “the sugar content is not of concern because mangoes are also packed with a variety of nutrients you don’t want to miss out on.”
Coming in contact with the sap on the outside of a mango (not the mango itself) or the urushiol compound that exists on the skin of some mangoes can cause a rash or allergic reaction in some people that can be similar to coming into contact with poison ivy, notes Rael.
As long as such considerations are kept in mind, however, she says that mangoes are a great addition to any well-balanced diet, “to be enjoyed year-round either fresh or frozen, depending on whether or not they’re in season.”
Read more at usatoday.com.