Benefits of Vitamin C in Mango

Mangos are abundant in vitamin C, which plays a crucial role in the formation of blood vessels and promoting healthy collagen production. One of the key nutrients found in mangoes is vitamin C. [1]

In this article, we will explore the importance of vitamin C, its role in promoting overall health, and how mangoes can be a great source of this essential nutrient.

Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in maintaining overall health. [2]

It acts as a powerful antioxidant, protects cells from damage caused by free radicals, and aids in collagen synthesis.

Humans are unable to produce vitamin C naturally, so it is essential to obtain it from dietary sources.

Amount of vitamin C in mangoes

On average, a medium-sized mango provides approximately 60 milligrams of vitamin C, which accounts for about 67% of the recommended daily intake for adults. This makes mangoes an excellent choice for meeting your daily vitamin C requirements.

Image showing Amount of vitamin C in mangoes

Benefits of Vitamin C

Vitamin C offers an array of health benefits, making it an indispensable nutrient. Let’s explore some of its notable advantages:

Image showing Benefits of Vitamin C

1: Boosts the immune system

Vitamin C strengthens the immune system by promoting the production of white blood cells, which are vital for fighting off infections and illnesses. [3]

2: Acts as an antioxidant

As an antioxidant, vitamin C helps neutralize harmful free radicals in the body, reducing the risk of chronic diseases like heart disease and certain types of cancer.

3: Supports collagen production

Collagen is a protein that provides structure to the skin, bones, and connective tissues. Vitamin C plays a critical role in collagen synthesis, promoting healthy skin and wound healing.

4: Enhances iron absorption

Consuming vitamin C alongside iron-rich foods or supplements enhances iron absorption in the body, preventing iron deficiency anemia.

5: Promotes healthy skin

Vitamin C is essential for the production of collagen, a protein that maintains the skin’s elasticity and firmness. Including mangoes in your diet can help promote healthy skin and reduce the appearance of wrinkles and fine lines. [4]

6: Supports eye health

Mangoes are a good source of vitamin C, vitamin A, and other antioxidants that contribute to maintaining healthy eyes. These nutrients help protect the eyes against oxidative stress and age-related macular degeneration. [5]

7: Aids in digestion

Mangoes are rich in dietary fiber, which aids in digestion and prevents constipation. Additionally, the vitamin C content in mangoes supports the absorption of iron, promoting healthy digestion and preventing iron deficiency.

8: Reduces the risk of chronic diseases

The antioxidant properties of vitamin C help reduce the risk of chronic diseases, including heart disease, by neutralizing free radicals and reducing inflammation in the body.

Mangoes are not only a tropical delight but also an excellent source of vitamin C. With their numerous health benefits, including strengthening the immune system, promoting healthy skin, supporting eye health, aiding digestion, and reducing the risk of chronic diseases, mangoes prove to be a valuable addition to your diet.

So, go ahead and indulge in this juicy fruit to enjoy its rich flavor and boost your vitamin C intake.


Is mango high in vitamin C?

While mangoes are a great source of vitamin C, several other fruits like oranges and strawberries are also rich in vitamin C. Including a variety of fruits in your diet ensures you receive a diverse range of nutrients.

Can I get enough vitamin C from mangoes alone?

Mangoes are a good source of vitamin C, it is recommended to consume a balanced diet that includes a variety of fruits and vegetables to meet your daily vitamin C requirements.

How should I select ripe mangoes?

Look for mangoes that have a slightly soft texture when gently squeezed. The skin color may vary depending on the mango variety, but avoid mangoes with bruises or signs of mold.

Can I freeze mangoes for later use?

Yes, you can freeze mangoes for later use. Peel and slice the mangoes, place them in a freezer-safe bag, and store them in the freezer. They can be used in smoothies or thawed for snacking.

Can I consume mangoes if I have diabetes?

Moderation is key for individuals with diabetes. Mangoes contain natural sugars, so it’s important to monitor your portion sizes and consider consulting with a healthcare professional to manage your blood sugar levels effectively.

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