Do Mangoes Have Beta-carotene?

Although mangoes aren't as widely available as apples and bananas, they are nutrient-dense and can be a beneficial addition to your diet. Despite being low in calories, mangoes offer a number of essential nutrients, including beta-carotene. If you don't like mangoes, you can find beta-carotene in other foods, although mangoes are particularly rich in the nutrient.

Beta-Carotene Overview

Beta-carotene is one of a group of components of vitamin A known as "carotenoids." In addition to their physiological effects, carotenoids provide the yellow, red and orange color to fruits and vegetables, such as carrots, which derive their orange color from rich carotenoid content. Beta-carotene has a plethora of potential benefits, including treating asthma, macular degeneration, bronchitis and oral leukoplakia, a tongue disease. Beta-carotene may also have other benefits, such as treating diabetes and Alzheimer's disease, but the Natural Medicines Comprehensive Database suggests that further research is necessary to determine the degree of effectiveness.

Beta-Carotene in Mangoes

If you want to increase the amount of beta-carotene in your diet, consuming mangoes can be an effective way to do so. A typical mango, weighing 336 g, contains 2,150 mcg, or 2.15 mg, of beta-carotene. The University of Maryland Medical Center suggests consuming at least 15 mg of beta-carotene daily. If you have erythropoietic protoporphyria, you should eat at least 30 mg daily, according to the center.

Other Nutrients in Mangoes

Even if you take in enough beta-carotene through your diet, you can benefit from eating mangoes. This fruit offers numerous essential nutrients, including fiber, potassium and vitamins A, C and K. Mangoes are also high in folate, a B vitamin involved in the synthesis of DNA and the maintenance of new cells. Because of this role, folate is particularly important for pregnant women.

Other Beta-Carotene Sources

If you don't like mangoes or can't readily access this fruit, there are many other foods you can eat to obtain beta-carotene. The foods richest in beta-carotene include pumpkin, sweet potato, carrot juice, spinach, kale, whole carrots and squash. Many of these foods are lower in calories than mangoes, so they may be more suitable for dieting.