Immune & Recovery
Mango
A tropical fruit unusually rich in both vitamin A and vitamin C together, alongside digestive enzymes.
Vision
Immunity
Skin Health
Serving
1 cup, sliced (165g)
Calories Per Serving
99
Key nutrients
Vitamin A, vitamin C, fiber, digestive enzymes
Nutrient density
51
Why it’s worth eating
Mangoe is high in vitamins A, C, E, and antioxidants like zeaxanthin. It supports eye, skin, and immune health. Eat fresh, add to salads, or blend into smoothies and desserts.
What you may notice
Visual comfort in low light
Digestive comfort
Markers worth tracking
Vitamin A status
Fasting blood glucose
How to eat it
Let mangoes fully ripen at room temperature, they soften and sweeten significantly after picking, and ripening increases carotenoid content.
Pairs well with
Healthy fats, helps absorb the fat-soluble vitamin A and carotenoids
Lime, a traditional pairing that also adds vitamin C
Storage
Ripen at room temperature; once ripe, refrigerate and use within a few days.
The numbers, per 1 cup, sliced (165g)
6%
Vitamin K
10%
Vitamin A
67%
Vitamin C
1%
Calcium
1%
Iron
4%
Magnesium
6%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
2.6g
Mangos, raw (FDC 169910)
Evidence
C
HONEST FLAG: whole-mango glycemic and vascular evidence rests on small, mostly uncontrolled, industry-funded pilots. The strongest design used isolated mangiferin far above what mango pulp delivers.
Study dose vs. serving
EXTRACT GAP: the mangiferin RCT used 150 mg/day isolated mangiferin (n=97) and lowered triglycerides and insulin resistance with NO change in LDL or glucose. Mangiferin concentrates in peel and leaf, not flesh. Whole-mango pilots used 10 g/day freeze-dried or 280-330 g/day fresh with no control arm.
Evans SF, Lucas EA, et al. Nutr Metab Insights. 2014;7:77-84. DOI 10.4137/NMI.S17028. PMID 25210462. SINGLE-ARM, UNCONTROLLED, n=20. Isolated-compound counterpart: Na L, et al. Sci Rep. 2015;5:10344.
Use caution if
You have a latex allergy, mango is a recognized cross-reactive fruit
You're managing blood sugar closely, mango is one of the higher-sugar common fruits
Details
Type
Fruits & Veg
Season
Imported, year-round; tropical peak spring-summer
Forms
Fresh, frozen, dried, juice, powder
Price
Mid
Bioactive
Mangiferin (concentrated in peel and leaf, not flesh)
Heat stable
Partial
Watch
Latex-fruit syndrome cross-reactivity is documented for related tropical fruits.
Reliability
3 / 5
More for Immune & Recovery
