In Indian summers, markets are flooded with mangoes, the favourite fruit of all. Everybody tends to avoid mangoes because they think that mangoes are very high in calories and thus leads to weight gain. Even if they eat it, they eat with guilt. Therefore, to avoid the guilt, we will discuss how to choose mangoes, when to eat mangoes, how much to eat and how to eat. But firstly we will discuss why to eat mangoes…


Mangoes are given to us by nature, they are not processed, not packaged and don’t come in packets. We should always enjoy the gifts nature has given to us. Mangoes are anti-inflammatory and anti-oxidant. They are rich in Vit. A which is very beneficial for eye health and glowing skin. They are also rich in Vit. C which is necessary for building immunity and strong joints. They also contain Vit. E, Vit. K, most B vitamins, copper and folate. They are helpful in the treatment of anemia as they are rich in iron. They contains calcium, thus helps in strengthning of bones and teeth. They also contains lots of fibre, thus aids in digestion and helps in reducing cholesterol.

Mangoes contain a compound called mangiferrin, that is antiviral and anti-inflammatory. Mangiferrin affects certain enzymes in our body that plays an important role in blood sugar management. It also has the ability to loosen and remove fatty deposits from liver. Mangoes also contains polyphenols like gallic acid, quercetin, isoquercetin, ellagic acid etc. They also contain major amino acids like lysine, leucine, cysteine, valine, arginine, phenylalanine, methionine. Mangoes also contain chlorophyll. Mangoes are also known as pre-biotic because of their ability to feed good bacteria.

Now, that we know that mangoes are packed with health and goodness, we need to know how to select a mango…


Choose mangoes when they are just ripe, not too ripe. Though too ripe mangoes are very sweet, their glycemic index is very high. Thats why they lead to spike in blood sugar levels. Try to choose organic, carbide free mangoes from your local store.


Now we know that we can enjoy mango without guilt but not too much of them. So how much to eat…One can eat 1 mango of the size of your fist, not more than that.. For diabetics, whether they can eat mango or how much they can eat depends upon their current blood sugar levels. So they should always consult their dietician or doctor…


Mango can be enjoyed as a mid morning snack or mid evening snack. It can also be taken as a pre-workout meal. Now we will discuss when not to eat mangoes. Mangoes should not be eaten with the main meal as it will lead to increase in the energy of already full of energy meal. They should not be eaten after 4 pm. They should never be eaten at night.


Mango can be eaten sliced or diced. Avoid mango juice, mango shake or aam ras. Stay away from mango ice-creams, mango shrikhand or mango sweets as sugar is very high in all these products. And consumption of these products will definitely

I hope all your queries regarding mangoes are satisfied. For further queries, you can contact:

Neena’s Diet Clinic

Dt. Neena (Msc (dfsm))

Course in low FODMAP diet for IBS from Monash University, Australia

Life member of IDA

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