Studies associate mango and its nutrients with multiple health benefits, such as boosted immunity and better digestive health. Additionally, some polyphenols found in the fruit may help lower the risk of certain cancers.

Healthier, Simpler, and More Enjoyable!

In various parts of the world, mango (Mangifera indica) is known as the “king of fruits.”

It is a drupe, or stone fruit, characterized by a large seed in the center.

Originally from India and Southeast Asia, mangoes have been cultivated for over 4,000 years, and there are hundreds of varieties, each with distinct flavors, shapes, sizes, and colors.

Mangoes are not only tasty but also packed with nutrients. Here are 10 benefits of mango, along with a summary of its nutritional content and some suggestions on how to enjoy it.

1. Rich in Nutrients

Many people love mango not just for its delightful flavor but also for its impressive nutritional profile.

One cup (165 grams) of fresh mango contains:

• Calories: 99
• Protein: 1.4 grams
• Carbohydrates: 24.7 grams
• Fat: 0.6 grams
• Fiber: 2.6 grams
• Sugar: 22.5 grams
• Vitamin C: 67% of the Daily Value (DV)
• Copper: 20% of the DV
• Folate: 18% of the DV
• Vitamin B6: 12% of the DV
• Vitamin A: 10% of the DV
• Vitamin E: 10% of the DV
• Vitamin K: 6% of the DV
• Niacin: 7% of the DV
• Potassium: 6% of the DV
• Riboflavin: 5% of the DV
• Magnesium: 4% of the DV
• Thiamine: 4% of the DV

One of the most remarkable features of mango is that just one cup provides nearly 67% of the DV for vitamin C. This vital water-soluble vitamin enhances your immune system, helps with iron absorption, and supports cell growth and repair.Mango is a great source of copper and folate, both of which are essential nutrients during pregnancy, supporting healthy growth and development of the fetus.

2. Low in Calories

Another benefit of mango is its low calorie count.

One cup (165 grams) of fresh mango contains fewer than 100 calories and has a low calorie density, meaning it offers a lot of food volume for few calories.

In fact, many fresh fruits and vegetables typically have low calorie density. Research indicates that starting a meal with fresh fruit like mango can help reduce the likelihood of overeating later.

However, this does not apply to dried mango. A single cup (160 grams) of dried mango has 510 calories and 106 grams of sugar, resulting in a much higher calorie density.

While dried mango still contains valuable vitamins, minerals, and antioxidants, it’s best to consume it in moderation due to its high calorie and sugar content.

3. May Help Prevent Diabetes

Fresh mango has a relatively high natural sugar content compared to other fruits, with over 22 grams per cup (165 grams).

This might be concerning for individuals with metabolic conditions like diabetes or those looking to limit their sugar consumption.

However, there is no evidence indicating that eating fresh mango contributes to diabetes or poses risks for those with the condition.

In fact, multiple studies have found that higher consumption of fresh fruit is linked to a reduced overall risk of developing diabetes.

There hasn’t been much research directly investigating the connection between fresh mango and diabetes.

Nonetheless, one study indicated that participants who added 10 grams of freeze-dried mango to their daily diet for 12 weeks experienced notable improvements in their blood sugar levels.

A recent study concluded that consuming fruits and vegetables high in vitamin C and carotenoids may aid in preventing the onset of diabetes. Given that mango is rich in both of these nutrients, it could potentially offer similar benefits, but more research is needed to confirm this.

Nonetheless, because mango contains a significant amount of natural sugars, eating it in excess could result in a spike in blood sugar levels.

For this reason, it’s best to consume mango in moderation, with a typical portion being around 1 cup (165 grams). Combining it with fiber- and protein-rich foods may also help reduce blood sugar spikes.

4. Rich in Healthy Plant Compounds

Mango is abundant in polyphenols, which are plant compounds that act as antioxidants to safeguard your body.

This fruit features over a dozen types of polyphenols concentrated in its flesh, peel, and seed kernel, including:

• Mangiferin
• Catechins
• Anthocyanins
• Gallic acid
• Kaempferol
• Rhamnetin
• Benzoic acid

Antioxidants are crucial because they protect your cells from free radicals, highly reactive compounds that can cause damage.

Studies have linked free radical damage to signs of aging and various chronic diseases.

Among these polyphenols, mangiferin has garnered considerable attention and is often dubbed a “super antioxidant” due to its remarkable strength.

Research involving test tubes and animals indicates that mangiferin may help combat free radical damage associated with cancers, diabetes, and other health conditions.

5. Contains Immune-Boosting Nutrients

Mango is a great source of nutrients that enhance immune health.

One cup (165 grams) of mango provides 10% of your daily vitamin A intake, which is vital for maintaining a healthy immune system. Insufficient vitamin A can increase the risk of infections.

Furthermore, one cup of mango offers nearly 75% of your daily vitamin C requirement. This vitamin aids in the production of more disease-fighting white blood cells, improves their efficiency, and boosts your skin’s defenses.

Mango also includes other beneficial nutrients that may help support immunity, such as:

• Copper
• Folate
• Vitamin E
• Various B vitamins

6. Supports Heart Health

Mango is packed with nutrients that contribute to a healthy heart.

For instance, it provides magnesium and potassium, which help maintain proper blood flow by relaxing blood vessels and lowering blood pressure.

Moreover, the powerful antioxidant mangiferin appears to support heart health as well.

Animal studies indicate that mangiferin may protect heart cells from inflammation, oxidative stress, and cell death.

It may also assist in lowering blood levels of cholesterol, triglycerides, and free fatty acids.

While these findings are promising, there is currently limited research on mangiferin’s impact on heart health in humans, highlighting the need for further investigation.

7. May Improve Digestive Health

Mango offers several benefits for digestive health.

Firstly, it contains digestive enzymes known as amylases.

These enzymes assist in breaking down large food molecules, allowing your body to absorb nutrients more easily.

Amylases convert complex carbohydrates into simpler sugars like glucose and maltose. These enzymes are more active in ripe mangoes, which is why they are sweeter than unripe ones.

Furthermore, mango is high in water and dietary fiber, which can help address digestive issues such as constipation and diarrhea.

In a 4-week study with adults suffering from chronic constipation, eating mango daily proved more effective in relieving symptoms than taking a supplement with a similar amount of soluble fiber.

This indicates that mango may have additional components that support digestive health beyond just dietary fiber. However, more research is necessary.

8. May Support Eye Health

Mango is packed with nutrients that benefit eye health.

Two key antioxidants present in mango are lutein and zeaxanthin.

These nutrients are concentrated in the retina, which converts light into signals for the brain to interpret what you see, and are especially abundant in the macula, the central part of the retina.

In the retina, lutein and zeaxanthin function as a natural sunblock by absorbing excess light and appear to protect against harmful blue light.

Mangoes are also a good source of vitamin A, which is vital for maintaining eye health.

Insufficient dietary vitamin A has been linked to dry eyes and nighttime blindness, while severe deficiencies can lead to more serious issues like corneal scarring.

9. May Help Lower Your Risk of Certain Cancers

Mango is abundant in polyphenols, which may possess anticancer properties.

These compounds can help shield the body from oxidative stress, a harmful process linked to various cancers.

Studies in test tubes and animals have demonstrated that mango polyphenols can reduce oxidative stress and either inhibit or kill different cancer cells, including those associated with leukemia, colon, lung, prostate, and breast cancers.

Mangiferin, a prominent polyphenol in mango, has recently attracted attention for its potential anticancer effects.

In animal studies, mangiferin has been shown to reduce inflammation, protect cells from oxidative stress, and either halt the growth of cancer cells or eliminate them.

Although these results are promising, more human studies are needed to gain a clearer understanding of the anticancer effects of mango polyphenols.

10. Versatile and Easy to Incorporate into Your Diet

Mango is not only tasty but also versatile and easy to add to your meals.

However, its tough skin and large pit can make it challenging to cut.

Here’s a simple method for preparing a mango:

1. With the skin on, make long vertical cuts about 1/4 inch (6 mm) from the center to separate the flesh from the pit.
2. Score the flesh of each piece in a grid pattern without slicing through the skin.
3. Scoop out the diced flesh from the skin.

Here are some ways to enjoy mango:

• Blend it into smoothies.
• Chop it and mix it into salsa.
• Toss it into a refreshing summer salad.
• Slice it and serve it with other tropical fruits.
• Dice it and add it to quinoa salad.
• Mix it into Greek yogurt or oatmeal.
• Top burgers or seafood with grilled mango.

Remember that mango is sweeter and has a higher sugar content than many other fruits, so it’s important to consume it in moderation—aim for about 2 cups (330 grams) per day.

Summary

Mango is a delicious fruit that can be enjoyed in many different ways. Due to its higher sugar content compared to some other fruits, it’s best to eat it in moderation.

The Bottom Line

Mango is rich in vitamins, minerals, and antioxidants and is associated with various health benefits, including potential anticancer effects, improved immunity, and better digestive and eye health. Plus, it’s easy to incorporate into your diet through smoothies and a variety of dishes.