Mango

Mango is listed as a source of vitamin A (112 mcg RAE per 1 whole mango, equivalent to 2,240 IU, 45% DV) and vitamin E (0.7 mg per ½ cup sliced, 4% DV).

Why It Matters for Longevity

Mango is listed as a source of vitamin A (112 mcg RAE per 1 whole mango, equivalent to 2,240 IU, 45% DV) and vitamin E (0.7 mg per ½ cup sliced, 4% DV). Tropical fruit providing provitamin A beta-carotene and alpha-tocopherol; both fat-soluble antioxidants that protect cell membranes from oxidative damage linked to accelerated aging.. Daily consumption of freeze-dried mango (equivalent to roughly 1 cup fresh) reduced fasting blood glucose and improved markers of insulin sensitivity in obese subjects, suggesting metabolic benefits relevant to longevity. (Edirisinghe et al., British Journal of Nutrition (2017) — PMID 28639554) Mangiferin, the predominant xanthonoid in mango pulp and peel, demonstrates anti-inflammatory, anti-diabetic, and antioxidant activities in preclinical models, providing mechanistic support for mango's inclusion in longevity-oriented diets. (Masibo & He, Comprehensive Reviews in Food Science and Food Safety (2008) — PMID unavailable; DOI 10.1111/j.1541-4337.2008.00047.x)

How to Use It

Pairs well with lime, chili, black beans. Use as a fruit in your daily meals according to the Longevity Diet guidelines.

What to Pair It With

Synergies

• Extra-Virgin-Olive-Oil (synergy): Dietary fat from olive oil markedly increases absorption of mango's fat-soluble beta-carotene and vitamin E. - Papaya (complement): Both tropical fruits contribute provitamin A and vitamin C, creating overlapping antioxidant coverage; combining them in a fruit bowl maximises variety of carotenoids. - Lime (complement): Lime's vitamin C and citric acid enhance the bioavailability of non-heme iron present in dishes served alongside mango.

Flavor Profile

Taste: sweet, floral, mildly tart. Aroma: tropical, sweet, fruity. Texture: juicy, fibrous, smooth when ripe. Category: fresh tropical fruit.

The Science

• Edirisinghe et al., British Journal of Nutrition (2017) — PMID 28639554: Daily consumption of freeze-dried mango (equivalent to roughly 1 cup fresh) reduced fasting blood glucose and improved markers of insulin sensitivity in obese subjects, suggesting metabolic benefits relevant to longevity. - Masibo & He, Comprehensive Reviews in Food Science and Food Safety (2008) — PMID unavailable; DOI 10.1111/j.1541-4337.2008.00047.x: Mangiferin, the predominant xanthonoid in mango pulp and peel, demonstrates anti-inflammatory, anti-diabetic, and antioxidant activities in preclinical models, providing mechanistic support for mango's inclusion in longevity-oriented diets. - Hewlings & Kalman, Nutrients (2020) — PMID 32575212: Vitamin C from tropical fruits including mango supports collagen synthesis, immune function, and reduction of oxidative stress biomarkers — pathways consistently associated with healthy aging. - Book claim (medium confidence): Mango is listed as a source of vitamin A (112 mcg RAE per 1 whole mango, equivalent to 2,240 IU, 45% DV) and vitamin E (

Key Nutrients