Why You Should Eat More Mango

Less than half of Australian adults meet the recommended intake of 2 serves of fruit each day1. Fruit is so easy to include into your diet and I am committed to encouraging others to do so! Mango is one of the most popular of all tropical fruits. In season now, it makes me happy to see this delicious fruit in the supermarket.

Mango has many confirmed health benefits and is a valuable source of antioxidants2. One of these is beta-carotene, the orange pigment found in the fruit and vegetables. It is unique in that some of the beta-carotene is used as an antioxidant while the rest is converted to vitamin A3. You will also get a good dose of vitamin C and fibre eating this fruit (in fact, most fruit).


Vitamin A – Promotes vision and healthy eyes, maintains the health of all your body’s surfaces including your skin by protecting it against the sun damage and helps with reproduction including sperm and foetal development2.

Antioxidants– Normal metabolic processes, pollution, UV radiation, and smoking creates molecules known as free radicals in the body– these guys are trouble makers and attack cells in the body that contribute towards ageing and disease2. The body has tools in place to prevent this happening however it’s not completely able to clear them. Anti-oxidants assist in preventing the body from getting into a state where the free radicals exceed the body’s ability to remove them2.

Vitamin C – Helps to form collagen which is needed for the formation of scars, tendons, ligaments and to strengthen blood vessels. It also has a role in immunity and iron absorption. I have discussed more about vitamin C here2.

Photo by Amy Smith

 How much should you be having?

At least 2 serves of fruit each day1

Approximately 150g = 1 serve (about half a mango).

Try frozen mango in smoothies or blended to make sorbet for a nutritious dessert

Works Cited

[1]  Australian Bureau of Statistics , “National Health Survey,” 12 August 2015. [Online]. Available: http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.001~2014-15~Main%20Features~Key%20findings~1 . [Accessed 17 November 2016].

[2] E. Whitney, S. R. Rolfes, T. Crowe, D. Cameron-Smith and A. Walsh, Understanding Nutrition: Australian and New Zealand Edition, Melbourne , Victoria : Cengage Learning, 2011.

[3] E. J. Johnson, “The role of carotenoids in human health,” Nutrition in Clinical Care, vol. 2, pp. 56-65, 2002.


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