Mango – a source of essential vitamins for immunity and skin

Mango (Mangifera indica L.) is the fruit of a tree belonging to the Anacardiaceae family, widely cultivated in tropical and subtropical zones. The tree is evergreen, grows to a large size, and its fruit has a strong aroma and a yellow to orange colour, depending on the variety and ripeness. In nutrition, mango is valued for its taste and for providing vitamins and antioxidants that may be important for the functioning of the body. It is worth learning about its potential, which has been described in numerous studies involving humans.

1. Mango as part of your diet and immunity
2. Mango in the context of skin function
3. Mango – nutrients and their role in the body

Mango as part of your diet and immunity

Mango and its effect on immunity is mainly associated with vitamin C. Vitamin C supports the proper functioning of white blood cells, helps them move to the site of infection and participates in protecting cells from oxidative stress, which intensifies during inflammation. Oxidative stress is a condition in which the body's protective mechanisms are weakened, opening the door to many diseases.

Mangoes also provide carotenoids, some of which the body can convert into vitamin A. Vitamin A is important for protective barriers in tissues, including the proper condition of the epithelium in the intestines and respiratory tract, and it is these surfaces that are the first line of contact with microorganisms.

It is also worth noting that mangoes provide antioxidants, including polyphenolic compounds, which can indirectly support the protection of immune cells against damage that intensifies during infection and inflammation. These antioxidants also have a sparing effect on antioxidant vitamins such as C and A.

"Analysis of studies has shown beneficial results of hydrolysed collagen compared to placebo in terms of increasing skin hydration, improving its elasticity and reducing the formation of wrinkles." Łukasz Domeracki - Dietician

Mango in the context of skin function

Mangoes provide carotenoids, which can be converted into vitamin A in the body. This vitamin contributes to maintaining healthy skin, including proper differentiation of epidermal cells and functioning of the sebaceous glands. An adequate supply of vitamin A in the diet is associated with the proper functioning of the skin barrier, which may be important in reducing excessive water loss through the skin.

The antioxidant compounds present in mangoes, including carotenoids and other natural plant compounds, are being studied for their role in protecting cells from oxidative stress, which can be caused by UV radiation and environmental pollution, among other things. However, it should be emphasised that dietary components are not a substitute for sunscreen.

Nutritional value of mangoes

Mango – nutrients and their role in the body

Intervention studies involving overweight and obese individuals assessed the effect of daily consumption of fresh mango compared to a snack with similar energy value but a higher degree of processing. Some of the analyses observed that this substitution was associated with a more favourable profile of selected metabolic parameters, including lower fasting glucose values and changes in selected markers related to the inflammatory response. These results indicate the potential importance of the type of food consumed, rather than just its calorie content.

"Scientists suggest that the main reason for insulin resistance is overeating. They euphemistically refer to this as a caloric imbalance. Excessive calorie intake causes fat to accumulate in the liver and muscles, which inhibits the action of insulin in these tissues." Anna Zięba - Dietitian

In longer nutritional interventions, in which a daily portion of mango corresponding to approximately 100 kcal was used, a decrease in the concentration of the VCAM-1 adhesion molecule and an increase in the activity of selected enzymes with antioxidant properties were observed. These changes are interpreted as part of physiological processes related to the functioning of the blood vessel endothelium, which participates, among other things, in the regulation of vascular tone and arterial pressure.

In another study conducted among postmenopausal women, after two weeks of increased mango consumption, changes in systolic blood pressure and fasting cholesterol levels were noted, with the authors emphasising the short-term nature of the intervention. Reviews of publications from recent years indicate that the most frequently recurring observations concern moderate changes in postprandial response and markers of oxidative stress, suggesting the role of mango as part of a varied diet.

Sources:

• Rosas, M., Jr, Pinneo, S., O'Mealy, C., Tsang, M., Liu, C., Kern, M., Hooshmand, S., & Hong, M. Y. (2022). Effects of fresh mango consumption on cardiometabolic risk factors in overweight and obese adults. Nutrition, metabolism, and cardiovascular diseases : NMCD, 32(2), 494–503. https://doi.org/10.1016/j.numecd.2021.11.001
• Burton-Freeman, B. M., Sandhu, A. K., & Edirisinghe, I. (2025). Health benefits of the mango fruit-recent review of literature. Food & function, 16(22), 8680–8694. https://doi.org/10.1039/d5fo00902b
• Keathley, J., de Toro-Martín, J., Kearney, M., Garneau, V., Pilon, G., Couture, P., Marette, A., Vohl, M. C., & Couillard, C. (2022). Gene expression signatures and cardiometabolic outcomes following 8-week mango consumption in individuals with overweight/obesity. Frontiers in nutrition, 9, 918844. https://doi.org/10.3389/fnut.2022.918844
• Burton-Freeman, B. M., Sandhu, A. K., & Edirisinghe, I. (2025). Health benefits of the mango fruit-recent review of literature. Food & function, 16(22), 8680–8694. https://doi.org/10.1039/d5fo00902b