Mango

Mangifera indica · आम्र

Fruits. Ayurveda and Modern nutrition.

Also called Aam, Amra, King of fruits

Pinyin: Máng Guǒ

Spanish: Mango

Sanskrit: आम्र (Amra)

Peel can cause rash

Mango is a sweet tropical stone fruit from South Asia, eaten fresh, dried or as juice, and rich in vitamins A and C.

Did you know? Mangoes are in the same plant family as cashews and pistachios, and their skin contains a compound related to the one in poison ivy.

What it may help, and how strong the proof is

Colds, flu & immunity. Mango is high in vitamin C and vitamin A, which the immune system uses. Trials of mango itself for colds or infections are lacking.
Traditional proof
Eyes & vision. Beta-carotene in mango turns into vitamin A, which is needed for night vision. Eating mango has not been shown to improve vision in people who already get enough vitamin A.
Traditional proof
Blood sugar. Lab and animal studies of mango compounds, such as mangiferin, suggest blood sugar effects. Human trials are missing.
Traditional proof

Parts of the body

Immune system, Eyes, Pancreas & blood sugar

Traditional use

Mango has been grown in South Asia for thousands of years. In Ayurveda, ripe mango is described as sweet and heavy, a quality linked with nourishment, and the seed kernel appears in some remedies.

How it is classified

Herbal actions: Nutritive, Antioxidant. Energy: cooling.
Ayurveda: Calms Vata and Pitta. Can raise Kapha. Taste (rasa): sweet. Energy (virya): cooling. After digestion (vipaka): sweet.

How people take it

Eaten fresh, dried, or as juice, pulp or chutney. No health dose is set.

Food and juice.

Where to get it

Grown in India, China, Thailand, Mexico, Brazil, Pakistan and other warm regions. Sold fresh, dried, frozen, as pulp and juice, and in chutney and pickles. Key nutrients: vitamin C, vitamin A (from beta-carotene), folate, potassium and fiber.

Be careful

The skin and sap can cause a rash in people sensitive to poison ivy or cashew. Mango is high in natural sugar, so portion size matters for people with diabetes. Dried mango and mango drinks may have added sugar.

Avoid if: poison ivy sensitivity; cashew allergy.

Mixing with other things

Works well together
Used together in Indian mango lassi and desserts.
Works well together
Mango chutney and pickles often include cumin.

The honest take

Mango is a sweet, nutritious fruit with real vitamins. Claims that it helps blood sugar or eyes rest on lab work or on nutrients you may already get. Ayurvedic qualities differ between sources, so treat them as tradition, not proof.