Mango (Fresh) Overview
Mango is a tropical fruit exceptionally high in vitamin C and containing unique antioxidants including mangiferin with anti-inflammatory and anti-cancer properties. This sweet fruit provides fiber, vitamin A, and enzymes that support digestion and immune function. Mango is rich in polyphenols that may protect against chronic diseases.
Why Mango (Fresh) Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Mango (Fresh) Nutrition Facts
Per 165g (1 cup sliced)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 99 | — |
| Protein | g | 0% |
| Total Carbohydrates | 24.7g | 9% |
| Dietary Fiber | 2.6g | 9% |
| Sugar | g | — |
| Total Fat | g | 0% |
| potassium | 277mg | % |
| vitaminC | 60.1mg | % |
| vitaminA | 89mcg | % |
| folate | 71mcg | % |
| vitaminB6 | 0.2mg | % |
GI: 51 ()
Key Nutrients in Mango (Fresh) for Heart Health
Fiber
2.6gSupports heart health by providing essential fiber
Potassium
277mgSupports heart health by providing essential potassium
Best Ways to Eat Mango (Fresh) for Heart Health
- Eat fresh, ripe mango as perfect snack
- Add to smoothies for tropical flavor
- Make mango salsa for fish or chicken
- Use in fruit salads with lime
- Blend frozen mango for healthy dessert
- Add to yogurt or oatmeal
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Mango (Fresh) Health Benefits
- Very high vitamin C (67% DV) for immunity
- Excellent vitamin A source (25% DV) for eyes and skin
- Contains unique mangiferin antioxidant
- Good fiber source (3g per cup)
- Provides folate and vitamin B6
- Contains digestive enzymes including amylase
- May reduce cancer risk in studies
- Supports immune function and skin health
Important Considerations
- Skin contains urushiol - may cause reaction in sensitive individuals
- High in natural sugars - moderate portions if diabetic
- May trigger oral allergy syndrome
- Unripe mango can cause digestive upset
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