All About Mangos

Ah, the mango. This juicy, golden orb evokes pure tropical paradise. With its vibrant color, sweet aroma, and sunshine-y flavor, the mango is a treat for your taste buds. 

Beyond its sweet and juicy flavor, the mango hides a wealth of health-boosting properties. This fruit is brimming with vitamins, minerals, and antioxidants that can benefit your body in countless ways. 

What Are Mangos? 

Mango (Mangifera indica) is a tropical stone fruit. Its skin color can vary from yellow and green to a vibrant red-green, while the inner flesh is a soft, sunny yellow. A hard, inedible pit is at the center of the fruit. 

Originally native to Southern Asia, mangos are now cultivated in various regions around the world, including the U.S., Mexico, and the Caribbean. With hundreds of varieties, this luscious and fragrant fruit is sometimes referred to as the “king of fruits.” [1] 

When Are Mangos in Season? 

While mangoes are available year-round thanks to imports, peak mango season runs from May through September. Different varieties have different peak seasons, so you’ll likely find them year-round. [2] 

Health Benefits of Mangos 

A mango has three main parts: the pulp (the part we usually eat), the peel, and the kernel (the big seed in the middle). While we typically toss the peel and kernel, they contain plenty of beneficial compounds, like antioxidants and fiber. In fact, the peel contains antimicrobial, anti-diabetic, and anti-cancer compounds. [3] 

The pulp offers a diverse nutritional profile with various sugars, amino acids, and vitamins. And those colorful pigments in mangoes called anthocyanins? They’re not just pretty; they’re also packed with antioxidants. [1] 

Rich in Vitamins and Minerals 

Mangos contain 67% of your daily recommended amount of vitamin C, [4] which is important for a strong immune system, helps the body absorb iron, and is essential for cell growth and repair. [5] 

Copper, a mineral essential for energy production, strong connective tissue, and healthy red blood cells, is abundant in mangos. [6] They’re also a great source of folate, crucial for cell growth and development, making them especially beneficial during pregnancy. [7] 

Mangos may also be the key to a more balanced diet. Studies show that people who eat them tend to consume more essential vitamins, folate, and fiber; and less cholesterol, sodium, and added sugar. [8] 

Packed With Antioxidants 

Mangos are a rich source of polyphenols, including mangiferin and beta-carotene, powerful antioxidants that protect your cells from free radical damage caused by sun exposure, pollution, and smoking. Protecting your cells from this damage can help reduce the risk of chronic diseases like heart disease and cancer. [3,9]  

Research suggests that these polyphenols can also help protect against intestinal inflammation. Their fiber and polyphenols may act as prebiotics, promoting the growth of beneficial gut bacteria. [10] 

How to Cut a Mango 

Because of their pit, mangos can be a challenge to cut. When choosing a mango, it’s best to start with one that’s ripe. While different mango varieties might vary in color and appearance when ripe, they all share one thing in common: a slight give to gentle pressure. Give the mango a gentle squeeze. If it yields a little, it’s ready to eat. Ripe mangoes also feel heavy for their size and have a fragrant aroma. If the mango feels mushy, it’s overripe. If it’s rock-hard, it needs more time to ripen. 

1. To start, place the mango upright on your cutting board. Using a sharp knife, slice down one side, slightly off-center. Avoid the flat, oval pit in the middle. If you feel resistance, you’ve likely hit the pit, so adjust your cut further out. 
2. Repeat the process on the other side of the mango. Slice lengthwise, slightly off-center, to create two mango “halves.” Depending on the size of your fruit, you might have some extra mango flesh around the pit. Feel free to trim off any remaining pieces by carefully cutting along the other sides of the pit. 
3. To cube your mango, score the flesh of each half. You can score the mango with the peel side down on a cutting board or carefully hold it in your hand. If you choose to hold it, be extra cautious not to cut through the peel and accidentally nick yourself. Use a sharp knife to gently slice through the flesh without cutting through the skin. On each mango half, aim for three or four even sections lengthwise. 
4. Push the mango half from the underside to pop the scored sections outward. If you’re enjoying the mango alone, you can bite into those juicy cubes right off the peel. If you’re using the mango for a recipe or want a more elegant presentation, you can easily slice the cubes off the peel with your knife. [11] 

Resources

1. Lebaka VR, Wee YJ, Ye W, Korivi M. Nutritional Composition and Bioactive Compounds in Three Different Parts of Mango Fruit. International Journal of Environmental Research and Public Health. 2021 Jan 16;18(2):741. Available from: https://pubmed.ncbi.nlm.nih.gov/33467139/ 
2. amccarty. When are mangos in season? [Internet]. Mango.org. 2018. Available from: https://www.mango.org/blog/when-are-mangos-in-season/  
3. Imran M, Arshad MS, Butt MS, Kwon JH, Arshad MU, Sultan MT. Mangiferin: a natural miracle bioactive compound against lifestyle related disorders. Lipids in Health and Disease. 2017 May 2;16(1). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5414237/  
4. Mango, raw [Internet]. FoodData Central. U.S. Department of Agriculture ; 2020 [cited 2025 Feb 25]. Available from: https://fdc.nal.usda.gov/food-details/1102670/nutrients  
5. National Institutes of Health. Vitamin C [Internet]. Nih.gov. 2021. Available from: https://ods.od.nih.gov/factsheets/VitaminC-Consumer/  
6. National Institutes of Health. Office of Dietary Supplements – Copper [Internet]. ods.od.nih.gov. 2019. Available from: https://ods.od.nih.gov/factsheets/Copper-Consumer/  
7. National Institutes of Health. Office of Dietary Supplements – Folate [Internet]. Nih.gov. 2022. Available from: https://ods.od.nih.gov/factsheets/Folate-Consumer/  
8. Papanikolaou Y, Fulgoni VL. Mango Consumption Is Associated with Improved Nutrient Intakes, Diet Quality, and Weight-Related Health Outcomes. Nutrients. 2021 Dec 24;14(1):59. Available from: https://www.mdpi.com/2072-6643/14/1/59 
9. Sharifi-Rad M, Anil Kumar NV, Zucca P, Varoni EM, Dini L, Panzarini E, et al. Lifestyle, Oxidative Stress, and Antioxidants: Back and Forth in the Pathophysiology of Chronic Diseases. Frontiers in Physiology. 2020 Jul 2;11(694). Available from: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2020.00694/full 
10. Venancio VP, Kim H, Sirven MA, Tekwe CD, Honvoh G, Talcott ST, et al. Polyphenol-rich Mango (Mangifera indicaL.) Ameliorate Functional Constipation Symptoms in Humans beyond Equivalent Amount of Fiber. Molecular Nutrition & Food Research. 2018 May 29;62(12):1701034. Available from: https://onlinelibrary.wiley.com/doi/10.1002/mnfr.201701034 
11. How to Cut a Mango [Internet]. Mango.org. Available from: https://www.mango.org/how-to-cut-a-mango/