Mango: Tropical Sweetness Packed with Vitamins
Golden, juicy fruit rich in vitamin C, fiber and antioxidants—perfect fresh, in smoothies or salsas.
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What Is Mango?
Mango (*Mangifera indica*) is a tropical stone fruit with a sweet, fragrant flavor and smooth, juicy flesh. It is enjoyed fresh, dried, or blended into drinks and desserts.
Nutrition Profile
Per 100 g fresh mango: **~60 kcal**, **~15 g carbs**, **~2 g fiber**, **vitamin C (36 mg)**, **vitamin A (beta-carotene)**, folate, and potassium.
Health Benefits
- **Immune support:** High vitamin C and A strengthen defenses.
- **Eye health:** Beta-carotene supports vision.
- **Digestive aid:** Enzymes and fiber help digestion.
- **Antioxidants:** Protect against oxidative stress.
Possible Downsides
- **Natural sugars:** Moderate portions if monitoring blood sugar.
- **Latex-fruit syndrome:** Rare allergic reaction (related to poison ivy family).
- **Sap irritation:** Peeling can irritate skin—use gloves if sensitive.
How to Use
- Dice for **fruit salads**, bowls or snacks.
- Blend into **smoothies**, lassi or frozen pops.
- Make **salsa** with lime and chili for fish/tacos.
- Puree for sauces, chutneys, or desserts.
Tip
Choose mangoes that yield slightly to pressure and have a fruity aroma; ripen at room temperature then refrigerate.
- 1. Mango
Sočno tropsko voće, bogato vitaminom C i A, slatkog i aromatičnog okusa
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