Are Mangoes Acidic or Alkaline? pH Levels, Nutrition Facts and Health Benefits

Introduction

Mangoes are a delicious and nutritious tropical fruit that many people enjoy. But there is some debate about whether mangoes are acidic or alkaline. Understanding the acidity level of mangoes can help you incorporate them into a healthy diet.

In this article, well take an in-depth look at the acidity of mangoes, their nutritional profile, health benefits, varieties, selection and storage tips. Lets dive in!

Are Mangoes Acidic or Alkaline?

Mangoes are considered a fairly acidic fruit. Their average pH level ranges from 3.3 to 6.4, which falls on the more acidic end of the pH scale.

The potential of hydrogen scale, or pH scale, measures the acidity or alkalinity of a food. The lower the pH value, the more acidic the food. Higher pH values indicate more alkaline, or basic, foods.

Most fruits tend to be acidic due to their natural acid content. Mangoes are no exception. They contain citric acid, malic acid, and other plant acids that give them a tangy, tropical flavor.

Impact on Body Acidity

When you eat acidic foods, they can make your bodily fluids more acidic for a short time. But mangoes are unlikely to make your whole body pH more acidic in the long run.

Your kidneys and lungs work to balance body acidity levels. So eating an occasional mango as part of an overall healthy diet wont disrupt your acid-base balance.

Oral Health

The acidic nature of mangoes may negatively impact tooth enamel over time, especially if mangoes are consumed frequently. Rinsing your mouth with plain water after eating can help neutralize acid.

Some people with sensitive teeth or acid reflux may also find that the acidity of mangoes aggravates these conditions. But for most people mangoes can be enjoyed in moderation as part of an acid-alkaline balanced diet.

Nutritional Profile of Mangoes

Now that weve established mangoes are acidic, lets look at why you should still consider incorporating them into your diet. Mangoes are highly nutritious tropical fruits that offer an impressive array of vitamins, minerals and antioxidants.

Vitamins & Minerals

One cup of mango provides:

• Vitamin C - 60% DV
• Vitamin A - 25% DV
• Folate - 18% DV
• Vitamin B6 - 11% DV
• Vitamin K - 9% DV
• Copper - 9% DV
• Potassium - 8% DV

Mangoes are also a good source of thiamin, riboflavin, niacin, pantothenic acid, magnesium and phosphorus.

Antioxidants

Mangoes contain antioxidant compounds like quercetin, astragalin, kaempferol, gallic acid, methyl gallate, catechins and tannins.

The peel and pulp are especially high in antioxidants that neutralize free radicals and may reduce oxidative damage.

Fiber

There are 2.6 grams of fiber in 1 cup of mango. The majority comes from pectin, a soluble fiber that helps promote digestive and heart health.

The fiber, water and fruit sugars in mangoes make them lower on the glycemic index, so they wont spike your blood sugar as much as other tropical fruits.

Health Benefits of Mangoes

Research shows that eating mangoes can benefit your health in the following ways:

Improve Digestion

The fiber, water and enzymes like magneferin in mangoes promote better digestion and regularity. Mangoes may help relieve constipation and prevent diverticulitis.

Support Immunity

With nearly 150% DV for vitamin C in one serving, mangoes can give your immune system a boost. Vitamin C stimulates white blood cell production and skin health.

Promote Heart Health

The fiber, potassium, vitamin C and choline in mangoes support cardiovascular function. Mangoes may help lower LDL cholesterol, triglycerides and high blood pressure.

Improve Eyesight

The carotenoids like beta-carotene, alpha-carotene and beta-cryptoxanthin in mangoes convert to vitamin A to boost eye health. They protect against night blindness and dry eyes.

Support Diabetes Management

Mangoes have a low glycemic index, so they dont spike blood sugar dangerously. Certain micronutrients may also help regulate insulin and glucose levels.

Aid Weight Loss

Mangoes are nutritious and low in calories, making them a smart snack for weight management. The fiber keeps you feeling fuller longer.

Reduce Cancer Risk

With their antioxidant content, mangoes may help lower inflammation and reduce oxidative stress, which can contribute to cancer development.

Boost Skin & Hair Health

Vitamin C stimulates collagen production for smoother skin, while vitamin A supports cell growth for healthier hair.

Enhance Brain Function

Mangoes provide vitamin B6 and folate needed to maintain optimal neurotransmitter function and cognitive health.

Common Varieties of Mangoes

There are over 1,000 named mango varieties grown around the world. Here are some of the most common types youll find:

Tommy Atkins

This is the most common commercial mango variety in the U.S. Tommy Atkins mangoes have a large oval shape with golden yellow skin. They are mildly sweet with firm flesh.

Haden

Haden is another oval tropical mango known for its rich, aromatic flavor. It has bright orange skin when ripe and tender flesh without fibers.

Ataulfo

Ataulfo mangoes are small and oval. Their buttery flesh and sweet flavor make them popular for eating fresh or using in mango lassi drinks.

Kent

Kent mangoes are green with some red blush. They have a tangy flavor and juicy flesh. This variety is ideal for slicing and eating fresh.

Keitt

One of the larger mango varieties, Keitt has a green skin that ripens to yellow. It has very sweet and creamy flesh thats great for smoothies.

Francis

Francis mangoes are bright yellow and oval shaped. Their fiberless flesh and resinous sweet flavor make them an excellent choice for cooking and baking.

Manila

From the Philippines, these small mangoes are champagne-colored with hints of pink. Manila mangoes are intensely sweet and juicy.

Champagne

Champagne mangoes get their name from their pale gold skin. They are petite, kidney-shaped and have a delicate, perfumed flavor.

Selecting & Storing Mangoes

Follow these tips for picking ripe, flavorful mangoes and keeping them fresh:

Look for Plump, Ripe Mangoes

Choose mangoes that feel heavy for their size with tight, plump flesh. Ripe mangoes will have fragrant fruity aroma at the stem end.

Consider Skin Color

Ripe mangoes turn yellow, orange, red or a combination. Green usually indicates under-ripe, while brown spots signify overripe fruit.

Test for Ripeness

Press gently near the stem. Yielding, soft flesh means its ripe. A firm mango may ripen at room temp over a few days.

Avoid Bruises or Damages

Inspect mangoes and avoid those with mushy spots, cracks or dark blemishes.

Store at Room Temperature

Keep ripe mangoes at room temp away from direct sunlight. Let under-ripe mangoes ripen on the counter before refrigerating.

Refrigerate Sliced or Peeled Mangoes

Once peeled and sliced, mangoes should be stored in an airtight container in the fridge for up to 5 days.

Freeze for Later Use

Chopped or pureed mangoes freeze well in freezer bags or containers for 4-6 months.

How to Eat Mangoes

There are many ways to enjoy the sweet, vibrant flavor of mangoes:

Eat Raw

Fresh, ripe mangoes are delicious eaten out of hand. You can slice or cube the flesh to add to fruit salads.

Blend into Smoothies

Add mango cubes or slices to smoothies for a tropical twist. They pair well with banana, pineapple, lime juice, coconut, greens, and protein powder.

Make Salsa

Mix chopped mangoes with onions, tomatoes, lime juice, cilantro and peppers for a fresh mango salsa to top tacos, fish, chicken, or pork.

Create Chutney

Cook mangoes into a flavorful chutney with ginger, garlic, vinegar and warm spices like cinnamon, cumin and mustard seeds.

Use in Desserts

Puree mangoes into a sorbet or ice cream, bake into pies and tarts, or layer into parfaits or crepes.

Juice Mangoes

Make a tropical juice or hangover cure by juicing mangoes with pineapple, oranges or lemon. Add a dash of chili or cayenne for a spicy kick.

Infuse Water

Add mango slices or cubes to water to naturally flavor and sweeten it. You can also combine with citrus fruits, mint and cucumber.

Potential Risks & Precautions

Mangoes are generally safe to consume but do have some precautions:

• May trigger food allergy or reactions in sensitive people
• Can cause contact dermatitis from skin exposure to sap, oil or leaves
• Contain fructose which can be problematic for those with IBS/FODMAP intolerance
• Higher acidity may worsen heartburn, reflux or mouth ulcers
• Pesticide residue is a concern - opt for organic when possible

Introduce mangoes slowly to watch for any signs of food sensitivity. Rinse well and peel to avoid skin irritation. Those with digestive issues may want to limit intake.

The Bottom Line

Mangoes are a delicious and nutritious tropical fruit that can be enjoyed as part of a balanced diet. Though acidic, mangoes are unlikely to alter body pH and can offer many benefits.

From vitamins A, C and E to antioxidants and fiber, mangoes support immunity, heart health, digestion, weight loss and more. Opt for low pesticide organic varieties when possible.

The many varieties range in shape, size and flavor - so try different types of mangoes. Just avoid overdoing it if you have sensitive teeth or reflux issues. Overall, mangoes make a healthy and refreshing treat.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.