The Science Behind Mango
Mangoes are a nutritional powerhouse, boasting a wealth of vitamins, minerals, and antioxidants. A 1-cup serving (approximately 165g) of sliced mango provides roughly 99 calories, primarily from carbohydrates (approximately 25g), with a small amount of protein (1g) and fat (0.6g). The carbohydrate content is largely composed of natural sugars, including fructose, glucose, and sucrose.
Nutritionally, mangoes are exceptionally rich in Vitamin C, providing over 67% of the recommended daily intake (RDI) per cup. Vitamin C is a powerful antioxidant crucial for immune function, collagen synthesis, and iron absorption. They are also a good source of Vitamin A, vital for vision, immune function, and cell growth. A single cup provides around 10% of the RDI for Vitamin A. Mangoes also offer a significant amount of folate (Vitamin B9), essential for cell division and DNA synthesis, particularly important during pregnancy. Furthermore, mangoes contain Vitamin K, which plays a critical role in blood clotting and bone health.
Regarding minerals, mangoes are a decent source of copper, potassium, and magnesium. Potassium is crucial for maintaining healthy blood pressure and nerve function, while magnesium is involved in over 300 enzymatic reactions in the body. Copper is essential for iron metabolism and nerve function.
The Glycemic Index (GI) of a mango ranges between 41 and 60, depending on the variety and ripeness. This classifies mangoes as low to medium GI foods. However, the Glycemic Load (GL), which considers the portion size, is a more relevant metric. A cup of sliced mango has a GL of around 12, which is considered moderate. Clinical studies show that while mango consumption can raise blood sugar levels, the presence of fiber (around 2.6g per cup) helps to slow down glucose absorption. Nutrition research indicates that the polyphenols in mangoes, particularly mangiferin, may improve insulin sensitivity and glucose metabolism. Mangiferin has been shown in in-vitro and animal studies to have anti-diabetic effects, potentially by inhibiting carbohydrate digestion and absorption.
The digestion speed of mangoes is relatively moderate. The fiber content aids in promoting healthy bowel movements and preventing constipation. However, the high sugar content can be problematic for some individuals, potentially leading to digestive discomfort, bloating, or gas, particularly if consumed in large quantities or on an empty stomach. The natural enzymes present in mangoes, such as amylase, aid in the breakdown of complex carbohydrates, making them easier to digest. However, for individuals with fructose malabsorption, the high fructose content can exacerbate digestive issues. Clinical studies suggest that incorporating mango into a balanced diet, especially when paired with protein and healthy fats, can mitigate any potential negative metabolic impacts. Nutrition research further emphasizes the importance of considering individual tolerance and portion control when consuming mangoes, especially in the evening.