Beta Carotene & Mangoes

Beta carotene is the pigment that gives mangoes their color. The human body can convert beta carotene into vitamin A, which is necessary for vision, immunity and skin health. Unlike vitamin supplements, the body only converts beta carotene to the exact amount of vitamin A it needs. Because of this safeguard, beta carotene isn't thought to be dangerous in larger quantities for most individuals. Mangoes offer a good source of beta carotene.

Types of Mangoes

The beta carotene content of mangoes differs depending on the variety. A study performed at the Central Food Technological Research Institute in India, and published in the September 2007 "Journal of Agricultural and Food Chemistry," found the Badami variety of mango had some of the highest amounts of beta carotene at 3.21 mg per 100 g of fruit. Only six varieties of mango from India were studied, however. Other types of mango from different parts of the world may contain more or less beta carotene.

Bioavailability

Bioavailability refers to the body's ability to absorb and use a nutrient, chemical or ingredient. The bioavailability of beta carotene contained in mangoes was found to improve by 19 to 38 percent when the fruit is blended with milk, according to the "Journal of Agricultural and Food Chemistry" study. The increase in bioavailability may change depending on the variety of mango.

Daily Intake

There is no set recommended daily allowance for beta carotene. Despite this, individuals who consume 3 to 6 mg of beta carotene may reduce their risk of some chronic diseases. This amount of beta carotene is the equivalent of 833 to 1,667 IU of vitamin A, or approximately one mango.

Use and Other Benefits

Include mango in your diet to get more beta carotene. Blend fresh or frozen mango into smoothies with milk, yogurt or juice. Or, dice it in a fruit salad ore make a mango salsa to serve over fish.

Beta carotene may provide additional health benefits. The University of Maryland Medical Center explains that beta carotene may decrease the risk of some cancers, heart disease, sun sensitivity and macular degeneration. If you smoke, avoid taking beta carotene supplements, but beta carotene from foods, such as mango, is thought to be fine.