Mangoes: Nature’s Sweet Gift of the Season

Mango season is here, and for many people that means enjoying one of nature’s sweetest gifts at its very best. Whether eaten fresh from the fruit, sliced into a bowl, blended into a drink, or enjoyed as part of a meal, mangoes are a favourite during the season when they are plentiful and affordable. Their rich flavour, juicy flesh, and natural sweetness make them easy to love. Beyond their taste, mangoes also contain a variety of nutrients and plant compounds that contribute to health and wellbeing. From vitamins and fibre to antioxidants and other bioactive substances, there is more to this popular fruit than many people realise.

In this article, we take a closer look at what makes mangoes sweet, the nutrients they provide, and how they can fit into a healthy eating pattern.

Nutrients in mangoes

Mangoes are nutritional powerhouses. They are rich in dietary fibre, vitamin C, vitamin A (mainly in the form of beta-carotene), vitamin E, and B-complex vitamins like folate and B6. According to a 2023 review published in the Arabian Journal of Chemistry, mangoes also contain an array of polyphenols, flavonoids, and carotenoids; compounds that function as antioxidants and contribute to reducing oxidative stress and inflammation.

On top of that, mangoes supply minerals such as potassium, calcium, magnesium, and small amounts of zinc and iron. These nutrients support immune function, skin health, vision, and heart function. Some of the lesser-known benefits include antimicrobial properties and positive impacts on gut health due to the presence of prebiotic fibres and bioactive compounds.

How Mangoes Develop Their Sweetness

The sweetness of a ripe mango begins long before you peel it, slice it, or bite into it. As mangoes grow and mature, they produce and store carbohydrates, much of which is initially present as starch. During ripening, a series of natural biochemical changes takes place within the fruit. Enzymes gradually break down these starches into simpler sugars, including sucrose, glucose, and fructose, making the mango progressively sweeter and softer.

At the same time, the green colour of the fruit begins to fade, the flesh softens, and the characteristic mango aroma develops. Organic acids such as citric and malic acid also change during ripening, reducing some of the tartness and allowing the sweetness to become more pronounced.

The exact sugar content varies among mango varieties and stages of ripeness, but ripe mangoes typically contain about 13% to 20% natural sugars by weight. The combination of natural sugars, fruit acids, and hundreds of aroma compounds creates the rich, sweet, and slightly tangy flavour that makes ripe mangoes so appealing.

A note on portion size

While mangoes offer a lot of nutritional value, portion control matters especially for those watching their sugar intake. One cup of sliced mango contains about 100 calories and 23 grams of sugar. That’s natural sugar, yes but it still counts and can be a concern for people living with diabetes or blood sugar control issues. 

A practical healthy eating recommendation is to enjoy mangoes in moderation, especially when they are abundant and easy to reach for throughout the day. For most people, one to two medium-sized mangoes at a sitting is reasonable. Larger varieties may be better shared or enjoyed over more than one occasion.

Whenever possible, enjoy mangoes in their whole form rather than as juices or highly processed products. Whole mangoes provide fibre, which helps slow the absorption of naturally occurring sugars and contributes to fullness. Juicing removes much of this fibre and can make it easier to consume large amounts in a short period of time.

Now that mangoes are in season, this is a wonderful opportunity to enjoy their flavour, nutrients, and versatility. As with most good things in nutrition, the goal is not avoidance, but moderation and balance.

Written by Dr. Laurene Boateng (PhD, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a Nutrition Consultancy committed to providing reliable, evidence-based, and practical healthy eating advice through its website www.fullproofnutrition.com.  Click here to join Full Proof Nutrition WhatsApp channel to receive more educative content. Send us a mail on fullproofnutrition@gmail.com. Grab a copy of my book on healthy eating – available now on Selar (Buy HEALTHY EATING MADE SIMPLE by Laurene Boateng on Selar) and Amazon (https://amzn.eu/d/6i9OeVb).

Reference

1. Yahia, E. M., de Jesús Ornelas-Paz, J., Brecht, J. K., García-Solís, P., & Celis, M. E. M. (2023). The contribution of mango fruit (Mangifera indica L.) to human nutrition and health. Arabian Journal of Chemistry, 16(7), 104860.