Mangoes: The Summer Superfood

Reader Contribution by Dr. Arya Krishna

Mangoes are the summer superfood. Mangoes have a sumptuous tropical flavor. It’s not just the juicy flavor that makes mangoes special, in addition mangoes deliver nutritional value and make healthy eating a delightful sensory experience.

The sweet aromas of mangoes remind me of the stains left behind on my clothes as well as candor as a child. I was born and brought up in India and mangoes are one of the favorite summer fruit in India. The species name of the mango itself is Mangifera indica, which means “an Indian plant bearing mangoes.”

Here I am sharing some amazing recipes with mangoes, their nutrition and health benefits, and some Ayurveda facts. 

Mango Nutrition

  • A mango serving size is equivalent to 3/4 cup of sliced mangoes and is just 70 calories, so it’s a satisfyingly sweet treat.
  • The above-mentioned serving size is Sodium free, cholesterol free and fat free.
  • Presence of 20 different vitamins and minerals makes it a super food
  • One serving (3/4 cup) of mango contains 7% of your daily fiber.
  • Also, mangoes are good sources of folate, Vitamin C, Vitamin A and Vitamin B6

Ayurveda Properties of Mangoes

This sweet, delicious and juicy fruit is known as King of Fruits – especially in India. It possesses sweet taste and has nourishing quality. It is also a good energizer and is beneficial for improving the immunity. They are thirst quenchers and is heavy to digest. Consuming mangoes are good for skin health and they can pacify Vata dosha in the body. Mangoes support all the seven dhatus (body tissues) and provide a very satisfying snack or dessert.

Mangoes are in season from January through August, peaking in June.

Mango Chutney Recipe


  • 1 well ripe mango, sliced
  • 1-inch piece of ginger
  • 1/2 teaspoon black mustard seeds
  • 2 pinches cinnamon
  • 1/8 teaspoon salt
  • 2 teaspoons sugar
  • 1/2 teaspoon lemon juice
  • Curry leaves

Method of Preparation

In a Blender, blend ingredients except mustard seeds and curry leaves until smooth. In a pan add ½ tsp. of coconut oil and splutter mustard seeds and curry leaves. Add the prepared mango and spice mix to the pan. Gently heat the chutney, do not boil. Serve warm with rice or bread.

Mango Lassi Recipe

Though yogurt is heavy for digestion, thinning yogurt with water and blending it changes the molecular structure, so it is more easily assimilated. Drink it before or with lunch.


  • 1/2 cup organic fresh yoghurt
  • 1 Mango
  • 1.5 cups water
  • Himalayan Pink Salt – a pinch
  • Cardamom pods – 2

Method of Preparation

Peel the mango and cut the flesh into a blender. Add enough water to cover the mango and purée until smooth.

Add yogurt and the rest of the water and blend until smooth.

Tropical Summer Salad Recipe


  • 1 romaine lettuce
  • 1 mango
  • 1 avocado
  • 3 tablespoons olive oil
  • Juice of 1/2 lime
  • Salt and pepper

Method of Preparation

Wash and cut lettuce into small pieces. Cube mango and avocado and mix with lettuce.

Mix olive oil, lime juice, salt, and pepper. Pour dressing over salad and toss it gently.

Health Benefits of Mangoes

Mango has been an important herb in the Ayurvedic and indigenous medical systems for over 4000 years. Mangoes belong to genus Mangifera which consists of about 30 species of tropical fruiting trees in the flowering plant family Anacardiaceae. According to Ayurveda, varied medicinal properties are attributed to different parts of the mango tree. Mango possesses antidiabetic, antioxidant, anti-viral, cardiotonic, hypotensive, anti-inflammatory properties. 

Ripe mango fruit is considered to be invigorating and freshening. The juice is restorative tonic and used in heatstroke. The seeds are used in asthma and as an astringent. Fumes from the burning leaves are inhaled for relief from hiccups and affections of the throat. The bark is astringent, it is used in diphtheria and rheumatism, and it is believed to possess a tonic action on the mucus membrane. The gum is used in dressings for cracked feet and for scabies. It is also considered anti-syphilitic. The kernels are converted into flour after soaking in water and eliminating the astringent principles. Most parts of the tree are used medicinally, and the bark also contains tannins, which are used for the purpose of dyeing.1

Image Courtesy – Archana Krishna


  1. Shah, K. A., Patel, M. B., Patel, R. J., & Parmar, P. K. (2010). Mangifera indica (mango). Pharmacognosy reviews4(7), 42–48.
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