What Makes Mango A Real Superfood?

When Mango Ripe

Despite their high fruit sugar content, mangos are a very healthy fruit with valuable vitamins. Mangoes are also good for your digestion.

When mango ripe?

Mangos are grown around the globe in warm areas without winter frost, preferably in the tropics. Although the ripening and harvesting time in the respective areas is limited in time, it is at least theoretically possible to offer ripe mangos at any time due to the many different cultivation areas. However, mangos are often harvested unripe. They then partly ripen during transport or in trade.

How can you recognize a ripe mango?

You can recognize a ripe mango from a distance by its intense scent. If you hold the fruit in your hand, the rind will yield at the slightest touch. But don’t press the mango too hard, otherwise there will soon be an ugly brown rotten spot. At the base of the stalk, the flesh is so firm that the stalk sticks out a little.

The colour, however, says nothing about the degree of ripeness of a mango. You can find green fully ripe fruits as well as bright red or orange-red fruits that are still very hard and unripe. The different types of mangoes are just very differently coloured.
Maturity sign of a mango:

  • intensive smell
  • yields to slight pressure
  • turgid flesh at the base of the stalk

What is the best way to ripen a mango?

If the mango is still unripe when you buy it, then you have to take action yourself. Wrap your mango in newspaper and put the package in a warm place, then the mango will ripen in a short time.

Make sure that your mango does not spoil. Check at least once a day. Ripe apples are an alternative to newspaper. They release a gas that makes other fruits ripen faster.

Nutrition facts

Calories and nutritional value of mango

A ripe mango tastes wonderfully sweet – so it is hardly surprising that its pulp contains a lot of sugar. For this reason, the tropical fruits are not suitable for losing weight. In terms of calories, 100 grams of pulp add up to almost 60 kilocalories (kcal).

In addition, 100 grams of a fresh mango have the following nutritional values:

  • 0.4 grams of fat
  • 0.6 grams of protein
  • 12.8 grams of carbohydrates (including 12.5 grams of sugar)
  • 1.7 grams of fiber

Mangoes consist of over 80 percent water. Dried mango was removed from the water, the remaining ingredients are correspondingly more concentrated. Therefore dried mango has an impressive 290 calories and 62 grams of carbohydrates per 100 grams – of which 60 grams are sugar.

What is mango butter?

Native mango butter is obtained from the fruit kernels of the tropical mango tree from the Anacardiaceae family (sumac family). In India, the mango tree has a tradition that is several thousand years old, but is now also used in India, Thailand, Pakistan and Brazil. Only a few varieties are of commercial importance.

Obtaining the 9–13% fat from the very hard fruit kernels is complex and is now primarily carried out mechanically: after sieving (to remove foreign bodies) they are roughly broken up in a hammer mill and further crushed between rollers. Heat reduces the moisture content of the particles to approx. 12%.

Then the oily flakes are extracted with (e.g.) hexane and refined. Only small quantities are sold natively, since the moisture content of the mango kernels and the resulting fermentative processes mean that the free fatty acid content can be very high and that it can be found in the butter.

Some of these are manageable, while there are a few that can prove to be fatal. Some of the common types of skin problems include eczema, acne, and psoriasis while the quite unwelcomed ones are wrinkles and fine lines.

Health benefits of the fruit

Healthy ingredients: Despite their high sugar content, mangoes are very healthy. They owe this to vitamins C, E and B, including vitamin B1, and folic acid. These protect the immune system and protect the cells from the negative effects of stress. Mangoes also contain a lot of beta-carotene, which not only supports cell renewal and the immune system, but also strengthens eyesight. Mangoes also contain important minerals such as potassium, magnesium and calcium.


The mango tree offers two natural products for the modern home. The tasty mango fruit, popular in the kitchen and as a snack in between. And mango wood, which is also increasingly used in this country for interior furnishings and solid wood furniture. Whether in the living room, dining room or – like the fruit – in the kitchen.

The mango tree (Mangifera indica) originally comes from India, but grows in almost all equatorial regions today. The tree reached a height of up to 25 m with a trunk diameter of one meter. Mango trees are planted on plantations where they are used for fruit production.

After 15 years not enough fruit grows, so that the wood of the trees can be used for other purposes. The mango wood is sawn into large pieces and dried. Then it can be processed – to beautiful wooden chests of drawers and chests, to farm cabinets, kitchen buffets, showcases or massive wooden tables of all kinds.


Mango salsa goes very well with poultry, the recipe is easy to prepare.

First core the mango and dice it, then core the chilli and chop it. Now chop the coriander.
Then mix the mango with chilli, coriander and lime juice and season with salt and pepper. Mango salsa goes very well with poultry.

The tree

In the wild, a mango tree can grow up to 45 meters high. The normal height varies and is between 10 and over 30 meters depending on the variety and growing area.

Mango tree height

On plantations, however, it is usually kept below 30 meters, so that most of the power is channeled into fruit development. This also makes harvesting easier later. The mango tree develops a very large crown that can easily reach a width of 30 meters. Thus old mango trees are quite impressive appearances.

In the planter, a mango tree naturally does not come close to this size. That is certainly not desirable either. It is usually cut back to a manageable size so that it can easily be brought to a suitable location for the winter. 2 to 3 meters are a realistic measure.


Peel the mango, cut the pulp from the core and dice finely. Approximately Freeze in the freezer for 2 hours.

Wash the mint leaves, pat dry and finely chop 10 leaves. Mix with yogurt and honey and keep cool.

Puree the frozen pulp with the mint yogurt. Pour into glasses and garnish with other mint leaves.

Mango calories

The energy content (calories) of a mango is 61 calories (kcal) per 100 grams. Mangoes have fewer calories than grapes (72 kcal), cherries (68 kcal) or persimmons (64 kcal). Mangoes are exotic, tasty and healthy, they are full of carbohydrates and vitamins.

Mangoes contain an average of 14.3 grams of sugar per 100 grams, but depending on the level of maturity, up to 20 grams per 100 grams.

The mango sugar consists of 73% sucrose, 20% fructose and 5% glucose, as well as complex sugars in smaller quantities.
How many mango calories does a whole fresh fruit have?

Mango calories and nutritional values

  • per 100g 1 mango fresh (200 g)
  • Mango calories 61 kcal / 259 kJ 124 kcal / 520 kJ
  • Mango protein 0.5 g 1.2 g
  • Mango carbohydrates 12.5 g 25.0 g
  • Mango fat 0.4 g 0.8 g
  • Mango fiber 1.7 g 3.4 g

Proteins and fats only appear in very small amounts like most fresh fruits, 0.6 and 0.1 grams per 100 grams, respectively. The slightly sour taste is related to the presence of small amounts of citric acid; their water content is over 83%.

These conditions are usually caused by oxidative stress, exposure to toxins, mineral imbalance, or sometimes or inner inflammation.To get rid of your skin problems, it is important that you eliminate the use of chemical based face lotions, fancy creams, and costly revitalizing creams.

You may opt for a healthy diet packed with healthy fruits, green vegetables, and superfoods like the organic dried mango.

Why is Mango considered as a superfood?

Mango is a sub-tropical superfood which prominently grown in Asia, Africa and South America. It is regarded as the national fruit of countries like India, Pakistan and the Philippines, also at times called as the “king of all fruits”.

The superfood is bursting with essential nutrients such as vitamin C, dietary fiber, polyphenols, and pro-vitamin A carotenoids. Mango is considered as a powerful superfood that is capable of strengthening the immune system and promoting weight loss. It is also useful in reducing the visible signs of aging.

What makes the fruit beneficial for the skin?

The dried organic mango contains immense nutrition that makes the superfood absolutely incredible for those with problematic skin conditions.

If you incorporate this superfood in your diet, it can help you manage various types of upsetting skin conditions like acne . They are useful in rejuvenating the skin by replacing the dead skin cells with ne fresh ones.

Why you must include dried mango in superfood diet?

Organic dried mango contains high amounts of vitamin A which plays an important role in improving skin health. It also aids cell reproduction, heals wounds, and dry, scaly skin.

It is also useful in reversing aging signs. Vitamin C works like a powerful antioxidant that fights all signs of ageing and promotes production of collagens.

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Beta-carotene found in dried mango reduces oxygen damage that is caused upon by the pollution in air, UV light and other types of environmental toxins.