Mango, a tropical fruit, is celebrated globally for its sweet flavor and juicy texture. Originating from the region between northwestern Myanmar, Bangladesh, and northeastern India, this stone fruit (Mangifera indica) is now cultivated worldwide. Beyond its appealing taste, mango offers a diverse array of nutritional components.
Essential Nutrients in Mango
Mango provides essential nutrients, including carbohydrates, dietary fiber, and natural sugars. A 165-gram serving (about one cup) contains 99 calories, with 24.8 grams of carbohydrates, 22.6 grams of natural sugars, and 2.6 grams of dietary fiber.
The fruit is notable for its vitamin content. A 165-gram serving provides nearly 67% of the Daily Value (DV) for vitamin C and about 10% of the DV for vitamin A. It also offers around 18% of the DV for folate. Mango contains minerals such as potassium (approximately 277 milligrams per serving) and magnesium (about 4% of the DV).
Unique Bioactive Compounds
Mango contains distinct bioactive compounds, primarily phytochemicals and antioxidants, that contribute to its unique composition. One notable compound is mangiferin, a xanthone that is broadly distributed in the mango plant, including the fruit pulp and peel. Mangiferin is recognized for its antioxidant properties.
Mango also contains various carotenoids, which are responsible for its characteristic yellow to orange flesh color. While beta-carotene contributes to vitamin A activity, other carotenoids in mango function as antioxidants. The fruit is also rich in polyphenols, which are plant compounds with antioxidant capacities. These include flavonoids such as quercetin, kaempferol, and anthocyanins, as well as phenolic acids like gallic acid and ferulic acid. The specific types and amounts of these compounds can vary depending on the mango cultivar and its ripeness.
Other Key Components
Mango’s composition extends to other significant elements, including its high water content. The mature mango pulp typically consists of about 83.4 grams of water per 100 grams of fresh fruit, contributing to its juicy texture and potential for hydration. This high water content, alongside its dietary fiber, may assist in digestive processes.
Different parts of the mango fruit also contain distinct components. The flesh is the primary edible portion, rich in the nutrients and bioactive compounds discussed.
The skin of the mango, however, contains compounds such as urushiol, which is the same irritating chemical found in poison ivy and poison oak. For some individuals, handling the skin or consuming it can lead to allergic reactions, similar to a poison ivy rash. The large, central pit of the mango is notably fibrous. While not typically consumed, the seed within the pit has been studied for its own unique composition, including fatty acids and polyphenols.