DrFeb
Health Guide

mango

The Mango isn't just a sweet, tropical treat; it is a powerhouse of bioactive compounds often utilized in concentrated supplement forms. Known scientifically as *Mangifera indica*, this fruit is rich in vitamins A, C, and E, alongside potent antioxidant enzymes like mangiferin. Whether enjoyed as a whole fruit or taken as an extract, mango supports cellular health, digestion, and skin vitality. It bridges the gap between a delicious snack and a functional superfood.
Evidence BasedDietary Supplement
mango
VERIFIED SOURCE

Bio-Activity Analysis

Antioxidant Capacity (ORAC Value)

SCIENTIFIC DATA VISUALIZATION

Y-Axis
Antioxidant Units (per 100g)
Source →

Health Benefits & Sources

Why You Need It

  • Antioxidant Powerhouse: Fights oxidative stress and reduces inflammation.
  • Immune Support: High Vitamin C content boosts your body's natural defenses.
  • Digestive Health: Contains amylases (enzymes) that help break down complex carbs.
  • Skin & Eye Health: Rich in Vitamin A (beta-carotene) for vision and cell growth.

Deep Dive

Mango is unique because it combines high vitamin density with specific enzymes. The star compound is Mangiferin, a polyphenol antioxidant often isolated for supplements due to its strong anti-inflammatory effects. Unlike synthetic supplements, the nutrients in mango (or its extracts) are highly bioavailable. The presence of fiber and enzymes like amylases means it aids digestion naturally, reducing bloating and helping your body absorb other nutrients more efficiently.

Natural Food Sources

The best way to consume mango is whole and ripe. The flesh, and even the skin (in moderation), contain the highest concentration of nutrients.

FoodAmount% DV (Vitamin C)
Raw Mango (1 cup)~100g100%
Dried Mango30g~30%
Mango Juice (Unsweetened)240ml~25%
Mango Extract (Supplement)VariesConcentrated

Supplementation

If you cannot access fresh mango, look for Mango Leaf Extract or Mango Fruit Extract capsules. These are often standardized for Mangiferin content.

  • Dosage: Follow the manufacturer's instructions, typically 100-500mg of extract daily.
  • Best Time: Take with a meal to aid absorption.

Top Food Sources

Fresh Ataulfo Mango
Creamy texture, highest Vit A
Red Tommy Atkins Mango
Firmer, high in fiber
Dried Mango
Concentrated sugar, watch portion
Mango Leaf Tea
Traditional herbal use
Mango Powder (Amchur)
Used for tangy flavor, less vitamin C

Frequently Asked Questions

Mango contains natural sugars (fructose), but because it is high in fiber, it has a moderate glycemic index. It is safe for most people when eaten in whole fruit form.
Mango fruit is rich in Vitamins A and C. Mango leaf extract is concentrated in specific antioxidants (like mangiferin) and is often used for blood sugar regulation.
While edible and high in antioxidants, the skin contains urushiol which can cause a rash. It is safer to peel the mango unless you know you are not sensitive to it.
Mango contains fiber and water which promotes satiety. While not a 'weight loss pill,' it is a nutrient-dense snack that can replace processed sweets.

Safety & Side Effects

Mango is generally recognized as safe (GRAS) for consumption. However, the skin of the mango contains urushiol, the same compound found in poison ivy, which can cause an allergic rash in sensitive individuals. People with a latex allergy may also react to mango. High doses of Vitamin A from supplements (not food) can be toxic, so stick to recommended doses.

Scientific References

  • [1]Imamura, T. et al. (2018). 'Protective effects of mango (Mangifera indica) on oxidative stress.' *Journal of Nutritional Science*.
  • [2]Nkhili, E. et al. (2019). 'Bioaccessibility and antioxidant activity of mango polyphenols.' *Food Chemistry*.
  • [3]Garcia-Magana, M.D. et al. (2019). 'Functional properties of amylases in mango fruit.' *Food Science & Nutrition*.