Kesar mangoes are highly nutritious and full of health benefits. In each 100g serving, you'll get 36.4 mg of vitamin C, or 61% of your daily needs.
In addition, with 1,082 IU of vitamin A (22% of the daily intake) and a rich supply of β-carotene, these delicious mangoes are excellent for supporting vision and overall eye health.
But that’s not all.
Kesar mangoes also pack in 168 mg of potassium (5% of your daily needs) to help keep your heart healthy and 10 mg of magnesium (2.5%) to support muscle and nerve function.
Counting your calories? See below for the full kesar mango nutritional profile, as well a whole host of additional health benefits from the ‘queen of fruits’.
Nutritional Value of Kesar Mango per 100g
|
Nutrient |
Amount per 100g |
|
Calories |
60 kcal |
|
Carbohydrates |
14.98 g |
|
Protein |
0.82 g |
|
Fat |
0.38 g |
|
Fiber |
1.6 g |
|
Vitamin C |
36.4 mg |
|
Vitamin A |
1,082 IU |
|
Potassium |
168 mg |
|
Magnesium |
10 mg |
|
β-Carotene |
445 µg |
What is a Kesar Mango?
First - a quick recap.
Kesar mangoes (or the ‘queen of fruits’) are prized Indian mango originating from Gujurat, on the Western coast of India. This region borders Pakistan on the east and Rajastan to the North.
The growing area can be tracked to the Gir forest (this mango is also known as ‘Gir Kesar’) specifically in Junagadh, a town in Gujarat near the coast.
Interestingly, “Kesar” is also the Hindi word for “Saffron” most likely describing the vibrant yellow-orange flesh.
So, are they any good for you?
Health Benefits of Kesar Mangoes
Kesar mangoes are in fact very healthy and have a positive effect on many bodily functions, such as:
1) Skin, Eyes & Immunity
Kesar mangoes are rich in both Vitamin C and Vitamin A.
Vitamin C is well-known for its immune-boosting properties and promoting skin health, while Vitamin A, mainly in the form of β-carotene, is essential for vision, skin maintenance, and immune support.
Mangoes are particularly beneficial for eye health due to their high Vitamin A content, which promotes good vision and protects from night blindness.
They also contain lutein and zeaxanthin, carotenoids that protect the eyes from harmful blue light and oxidative damage, reducing the risk of cataracts and age-related macular degeneration.
Additionally, the antioxidants in mangoes help combat oxidative stress, supporting overall eye health and lowering the risk of eye diseases.
2) Muscle and Nerve Function
Kesar mangoes are high in potassium, absorbed from the soil when growing, which is essential for heart health and muscle function.
Additionally, kesar mangoes contain magnesium, beneficial for both muscle and nerve function, due to being grown in magnesium-rich soil.
3) Reduces Oxidative Stress
Kesar mangoes contain antioxidants, including polyphenols and carotenoids, which help combat oxidative stress on the body.
4) Reduces Inflammation
Polyphenols, vitamin C, carotenoids (such as beta-carotene, lutein, and zeaxanthin), tannins, and quercetin in mangoes help reduce inflammation, which is beneficial for overall health.
5) Improves Digestion
Mangoes are high in dietary fibre, which promotes regular bowel movements and helps prevent constipation. They also contain digestive enzymes like amylase, which break down carbohydrates and improve nutrient absorption.
Additionally, the fibre and prebiotics in mangoes support a healthy gut microbiome by promoting the growth of beneficial bacteria, enhancing overall digestive health.
6) Promising Anti-Cancer Properties
A study on mango extracts from Mangifera indica (M. indica) has shown promising anti-cancer effects. The research looked at different parts of the mango plant (the bark, leaves, and pup) and found that they may have properties that fight cancer.
The study suggests that these extracts can slow down the growth and spread of cancer cells, specifically breast cancer.
The researchers found that mango extracts can cause cancer cells to die (a process called apoptosis) and stop the cancer cell cycle, which is important for controlling tumour growth. The extracts also reduced the weight and size of tumours.
The study identified several ways these extracts work:
- Oxidative Stress Activation: They can cause cell death by creating oxidative stress.
- Antioxidant Properties: Mango extracts help neutralise harmful free radicals that can damage cells.
- Modulating Signaling Pathways: They affect important pathways cancer cells use to grow.
The researchers also noted that the different compounds may work together, making their anti-cancer effects even stronger. While eating mango pulp may be good for breast health, more research is needed to draw firm conclusions.
Different Ways to Use Kesar Mango
Kesar mangoes are so delicious that we often enjoy them on their own. However, there are plenty of creative ways to use them:
Kesar Mango Kulfi – a traditional Indian take on ice cream, made even tastier with kesar mangos. Want to try it yourself? Take a read of our favourite Kesar mango kulfi recipe.
Kesar Mango Lassi – a delicious yoghurt based drink blended with kesar mangos and yoghurt. This drink is elevated to the next level when using fantastically ripe kesar mangoes.
Kesar Mango Chutney. It can be made with spices, chilli powder and ginger and garlic to balance the natural honeyed sweetness of the kesar mango.
Kesar Mango Cheesecake. Not your normal cheesecake. Try an elevated no bake cheesecake but made with the queen of mangoes instead.
Kesar Mango for Skin Care
Kesar mangoes are rich in antioxidants and vitamins A and C, making them a great addition to natural skincare routines. The pulp can be mixed with yogurt or honey to create a nourishing face mask that exfoliates the skin, leaving you smooth and soft (and possibly smelling of mangoes – but that’s no bad thing!)
Kesar Mango for Hair Care
The nutrients in Kesar mangoes can also support hair health. The pulp can be blended with coconut oil or yogurt and applied to the scalp and hair, helping to moisturize, prevent dandruff, and promote shine. Additionally, the vitamin E in Kesar mangoes encourages healthy hair growth and reduces hair loss.
Tempted to try?
Now that you’ve learned about all the great benefits Kesar mangoes offer, why not order some kesar mango online? Take a look at our Kesar mango product page, and we can deliver them right to your door in the UK.