10 Health Benefits of Mango
In some parts of the world, mango (Mangifera indica) is called the 'king of fruits'.
It's a drupe, or stone fruit, which means that it has a large seed in the middle.
Mango is native to India and Southeast Asia, and people have cultivated it for over 4,000 years. Hundreds of types of mango exist, each with its own characteristic taste, shape, size, and color.
Mango is not only delicious but also boasts an impressive nutritional profile. Here are 10 benefits of mango, including an overview of its nutritional content and some tips on how to enjoy it.
1. Packed with nutrients
Many people love mango — not only because it's delicious but also because it's very nutritious.
One cup (165 grams) of fresh mango provides:
Calories: 99
Protein: 1.4 grams
Carbs: 24.8 grams
Fat: 0.6 grams
Fiber: 2.6 grams
Sugar: 22.6 grams
Vitamin C: 67% of the Daily Value (DV)
Copper: 20% of the DV
Folate: 18% of the DV
Vitamin B6: 15% 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 its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body absorb iron, and promotes cell growth and repair.
Mango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy fetal growth and development.
2. Low in calories
Another benefit of mango is that it's low in calories.
One cup (165 grams) of fresh mango contains fewer than 100 calories and has a very low calorie density, meaning that it has few calories for the volume of food it provides.
In fact, most fresh fruits and vegetables tend to have a low calorie density. One study found that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal.
Still, keep in mind this may not be the case for dried mango. Just 1 cup (160 grams)of dried mango contains 510 calories, 106 grams of sugar, and a higher calorie density.
Though dried mango is still rich in nutrients like vitamins, minerals, and antioxidants, it may be best to consume it in moderation due to its high calorie density and sugar content.
3. May help prevent diabetes
Fresh mango is relatively high in natural sugar compared with other fresh fruits, containing over 22 grams per cup (165 grams).
You might think this could be worrisome for people living with metabolic conditions like diabetes, or for those who are trying to limit their sugar intake.
Not much research has examined the specific relationship between fresh mango and diabetes.
A 2020 study concluded that consuming fruits and vegetables high in vitamin C and carotenoids could help prevent the onset of diabetes. Mango is high in both these nutrients, so it may provide similar benefits, though more research is necessary.
Still, because mango is high in natural sugars, it has the potential to cause a spike in your blood sugar levels if you eat too much at one time.
Thus, it may still be best to consume mango in moderation, meaning a typical portion size of about 1 cup (165 grams) at a time. It may also help to pair it with other foods that are rich in fiber and protein, as this may help limit blood sugar spikes.
4. High in healthy plant compounds
Mango is packed with polyphenols, which are plant compounds that act as antioxidants to protect your body.
This fruit has over a dozen different types concentrated in its flesh, peel, and even seed kernel. These include:
mangiferin
catechins
anthocyanins
gallic acid
kaempferol
rhamnetin
hydroxybenzoic acid
Antioxidants are important because they protect your cells against free radicals. Research has linked free radical damage to signs of aging and chronic diseases.
5. Contains immune-boosting nutrients
Mango is a good source of immune-boosting nutrients.
One cup (165 grams) of mango provides 10% of your daily vitamin A needs. Vitamin A is essential for a healthy immune system.
Plus, 1 cup (165 grams) mango provides nearly 67% of your daily vitamin C needs.
This vitamin can help your body produce more disease-fighting white blood cells, help these cells work more effectively, and improve your skin's defenses.
Mango also contains other nutrients that may also support immunity, including:
copper
folate
vitamin E
several B vitamins
6. Supports heart health
Mango contains nutrients that support a healthy heart.
For instance, it offers magnesium and potassium, which help maintain a healthy blood flow. These nutrients help your blood vessels relax, promoting lower blood pressure levels.
Studies have found that mangiferin may protect heart cells against inflammation, oxidative stress, and cancer.
In addition, it may help lower your blood levels of cholesterol, triglycerides, and free fatty acids.
While these findings are promising, research on mangiferin and heart health in humans is currently lacking. Therefore, more studies are needed.
7. May improve digestive health
Mango has several qualities that make it excellent for digestive health.
For one, it contains a group of digestive enzymes called amylases.
Digestive enzymes break down large food molecules so that your body can absorb them easily.
Moreover, since mango contains plenty of water and dietary fiber, it may help with digestive issues like constipation and diarrhea.
One 4-week study in adults with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than taking a supplement containing an amount of soluble fiber similar to that of mango.
This suggests that mangoes may have other components that aid digestive health, aside from dietary fiber. However, more research is needed.
8. May support eye health
Mango is full of nutrients that help support healthy eyes.
Two key nutrients they contain are the antioxidants lutein and zeaxanthin.
Mangoes are also a good source of vitamin A, which supports eye health.
9. May help lower your risk of certain cancers
Mango is high in polyphenols, which may have anticancer properties.
Polyphenols can help protect against a harmful process called oxidative stress.
Test-tube and animal studies have observed that mango polyphenols reduced oxidative stress. They've also been found to destroy or stop the growth of various cancer cells, such as those in breast cancer.
While these studies are promising, more studies in humans are needed to better understand the potential anticancer effects of mango polyphenols in people.
10. Versatile and easy to add to your diet
Mango is delicious, versatile, and easy to add to your diet.
However, you might find it difficult to cut due to its tough skin and large pit.
Here's one good method for cutting a mango:
With the mango skin still on, cut long vertical slices 1/4 inch (6 mm) away from the middle to separate the flesh from the pit.
Cut the flesh on each of these slices into a grid-like pattern without cutting the skin.
Scoop the cut flesh out of the skin.
Here are some ways you can enjoy mango:
Add it to smoothies.
Dice it and mix it into salsa.
Toss it into a summer salad.
Slice it and serve it along with other tropical fruits.
Dice it and add it to quinoa salad.
Add mango to Greek yogurt or oatmeal.
Top burgers or seafood with grilled mango.
Keep in mind that mango is sweeter and contains more sugar than many other fruits. Moderation is key — it's best to limit mango to about 2 cups (330 grams) per day.
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