Mangifera indica, commonly known as mango, is a species of flowering plant in the cashew family Anacardiaceae. It is native to the Indian subcontinent where it is indigenous. Hundreds of cultivated varieties have been introduced to other warm regions of the world. A large green tree, valued mainly for its fruits, both green and ripe. Approximately 210 varieties of mango have been reported. It can grow up to 15–30 meters (49–98 ft) tall. 

SpeciesM. indica
Botanical NameMagifera Indica

Nutritional Profile of Mango:

Mango (Mangifera indica) is called the “king of fruits.” It’s a drupe, or stone fruit, which means that it has a large seed in the middle. This fruit is not only delicious but also boasts an impressive nutritional profile. Mango is low in calories but full of nutrients.

       One cup (165 grams) of sliced mango provides:

NutrientsAmount (Grams)
Dietary Fiber2.6

Vitamin Content of Mango

Vitamins% RDI*
Vitamin C67
Vitamin B611.6
Vitamin A10
Vitamin E9.7
Vitamin B56.5
Vitamin K6

*Reference Daily Intake

Mineral Content of Mango

Minerals% RDI

It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium, and iron.

Health Benefits of Mango:

Studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.

  • High in Antioxidants

Mango is packed with polyphenols — plant compounds that function as antioxidants. It has over a dozen different types, including mangiferin, catechins, anthocyanins, quercetin, kaempferol, rhamnetin, benzoic acid and many others. Amongst the polyphenols, mangiferin has gained the most interest and is sometimes called a “super antioxidant” since it’s especially powerful. Test-tube and animal studies have found that mangiferin may counter free radical damage linked to cancers, diabetes and other illnesses

  • Boost Immunity

Mango is a good source of immune-boosting nutrients. Vitamin A is essential for a healthy immune system, as it helps fight infections. Meanwhile, not getting enough vitamin A is linked to a greater infection risk. Mango provides nearly three-quarters of daily vitamin C needs. This vitamin can help body produce more disease-fighting white blood cells, help these cells work more effectively and improve skin’s defenses. Mango also contains folate, vitamin K, vitamin E and several B vitamins, which aid immunity as well.

  • Support Heart Health

Mango contains nutrients that support a healthy heart. It offers magnesium and potassium, which help maintain a healthy pulse and blood vessels relax, promoting lower blood pressure levels. Mango also contains a unique antioxidant called mangiferin. Animal studies have found that mangiferin may protect heart cells against inflammation, oxidative stress and apoptosis (controlled cell death). In addition, it may lower blood cholesterol, triglycerides and free fatty acid levels.

  • Improve Digestive Health

Mango has several qualities that make it excellent for digestive health. It contains a group of digestive enzymes called amylases. Digestive enzymes break down large food molecules so that they can be easily absorbed. Amylases break down complex carbs into sugars, such as glucose and maltose. These enzymes are more active in ripe mangoes, which is why they’re sweeter than unripe ones. Moreover, since mango contains plenty of water and dietary fiber, it may help solve digestive problems like constipation and diarrhea. One four-week study in adults with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than a supplement containing a similar amount of soluble fiber. This indicates that mango has other components aside from dietary fiber that aid digestive health.

  • Support Eye Health

Mango is full of nutrients that help support healthy eyes. Two key nutrients are the antioxidants lutein and zeaxanthin. These accumulate in the retina of the eye — the part that converts light into brain signals so that brain can interpret what you’re seeing — especially at its core, the macula. Inside the retina, lutein and zeaxanthin act as a natural sun block, absorbing excess light. In addition, they appear to protect the eyes from harmful blue light. Mangoes are also a good source of vitamin A, which supports eye health. A lack of dietary vitamin A has been linked to dry eyes and nighttime blindness. More severe deficiencies can cause more serious issues, such as corneal scarring.

  • Improve Hair and Skin Health

Mango is high in vitamin C, which promotes healthy hair and skin. This vitamin is essential for making collagen — a protein that gives structure to the skin and hair. Collagen gives the skin its bounce and combats sagging and wrinkles. Additionally, mango is a good source of vitamin A, which encourages hair growth and the production of sebum — a liquid that helps moisturize the scalp to keep the hair healthy. Aside from vitamins A and C, mango is high in polyphenols, which function as antioxidants. These antioxidants help protect hair follicles against damage from oxidative stress.

  • Lower the Risk of Certain Cancers

Mango is high in polyphenols, which may have anticancer properties. Polyphenols can help protect against oxidative stress, which is linked to many types of cancer. Test-tube and animal studies found that mango polyphenols reduced oxidative stress and stopped the growth or destroyed various cancer cells, including leukemia and cancer of the colon, lung, prostate, and breast. Mangiferin, a major polyphenol in mango, has recently gained attention for its promising anticancer effects. In animal studies, it reduced inflammation; protected cells against oxidative stress and either stopped the growth of cancer cells or killed them.


Mango is rich in vitamins, mineral and antioxidants and has been associated with many health benefits, including potential anticancer effects as well as improved immunity, digestive, eye, skin and hair health.

Best of all, it’s tasty and easy to add to the diet as part of smoothies and other dishes.