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Mango is a popular tropical fruit native to India and Southeast Asia.¹ Mangos are classified as drupes, which are fruits that have a single pit covered by an outer, edible flesh.²

Mangos come in different shapes, sizes, and colors. Their flavor is usually described as a sweet, floral, and evergreen taste. Mangos are often added to smoothies, desserts, snacks, and salads to help sweeten the flavor of a dish or recipe.

Mangos have many vitamins and nutrients that yield incredible health benefits that can keep your body and immune system strong. Here are some of the best health benefits you can get from eating mango, as well as different ways you can enjoy this fruit.

Mango has many different nutrients                                       

Mango has many different essential nutrients your body needs to function. Here are some of the nutrients that just one cup of fresh mango can provide you:

• Vitamin C (67% of the 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)
• Potassium (6% of the DV)
• Magnesium (4% of the DV)

Along with the vitamins and minerals that mango contains, this fruit is also low-calorie, low-fat, and low-carb. This makes it a great fruit to add into your diet if you want to reduce your sugar or carbohydrate intake while still enjoying a sweet taste.¹

Mango has antioxidants

The antioxidants found in mangos are significant because they protect your body against free radicals, which are reactive compounds that can damage your cells. Damage from free radicals may also cause premature aging and chronic diseases, such as cardiovascular disease, cataracts, diabetes, and central nervous system disorders. Antioxidants work to protect against free radicals by donating an electron to the free radicals, which can reduce the severity of the cell damage.³ 

Mangos contain many different kinds of polyphenols located in the flesh and peel, which are plant compounds that act as antioxidants. Mangos are also the main source of an antioxidant known as mangiferin, which has been proven to have antioxidant and anti-inflammatory properties.⁴ Mangiferin has been proven to have many neuroprotective benefits as well as reduce the effects of cancerous cells.⁵

Mango supports cardiovascular health

Mangos are a great source of magnesium and potassium, both of which support the cardiovascular system by lowering your blood pressure and regulating your pulse.⁶ High blood pressure can put you at risk for heart failure, heart attacks, or strokes.

Additionally, the mangiferin found in mango is believed to reduce heart inflammation. Mangiferin helps to reduce cholesterol levels in the body, making mangos a great choice to help protect your cardiovascular health.⁷

Mango can improve digestive health

Dietary fiber is essential for your digestive health because it helps maintain bowel health, lowers cholesterol levels, controls blood sugar levels, and reduces your risk of cardiovascular disease.⁸ One cup of mango contains about 10% of the daily recommended value of fiber, making this another great health benefit of mango.

According to a study published in Molecular Nutrition & Food Research, mangos were found to improve constipation. The researchers believe that mangos may increase the body’s amount of healthy fatty acids that help to aid in digestion.⁹

Mango supports eye health

Mangos contain lutein and zeaxanthin, both of which are antioxidants that aid in eye health.¹⁰ These two compounds protect the retina and lens by increasing the eye’s visual range and enhancing contrast.

These antioxidants also help reduce the time that our eyes need to recover from bright lights. Additionally, they’ve been shown to protect the eyes against ultraviolet rays as well as slow the progression of cataracts.

Mango may boost immunity

Mangos contain many of the essential nutrients that help boost your immune system. 1 cup of mango provides nearly 75% of the daily recommended value of vitamin C. Studies have found vitamin C helps your body produce white blood cells that fight diseases that you come in contact with.¹¹

Other nutrients found in mangos, such as folate, vitamin E, and copper, also help support immunity and can help you fight illness.

Mango supports skin and hair health

Mangos contain vitamin A which helps to provide sebum that moisturizes the skin and hair. Our bodies need vitamin A for tissue growth, including the skin and hair.¹²

Mango also contains plenty of vitamin C, which supports collagen development and maintenance. Collagen is a protein that hydrates the skin, increases skin elasticity that prevents wrinkles and aging, and keeps the hair healthy.¹³

How to Enjoy Mango

Mangos can be enjoyed as a snack on their own, but they’re often added to many different recipes as well.

Here are some ideas on ways you can eat mangos:

• Add mango to a smoothie
• Make salsa or a dip with mango
• Grill mango at your summer cookout
• Make homemade sorbet with mango
• Make mango jam
• Freeze mango cubes and add to water or iced tea
• Top fish with mango or mango salsa
• Add mango to a salad
• Add mango to homemade chicken salad

Try Mango Today!

If you’re interested in the health benefits of mangos, try enjoying some today! If you’re a big fan of mango, use this fruit in a new recipe or two this summer.

Saber Healthcare is an organization that provides services to more than 115 buildings across the states of Ohio, Pennsylvania, Virginia, North Carolina, Indiana, Delaware, and Florida. To learn more about our company and services, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long-term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.

Sources

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3. Villines, Zawn. “How do free radicals affect the body?” Healthline Media, Medical News Today. July 29^th, 2017. Accessed July 26^th, 2022. https://www.medicalnewstoday.com/articles/318652#How-do-free-radicals-damage-the-body.
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7. “Mangiferin: a natural miracle bioactive compound against lifestyle related disorders.” National Library of Medicine, PubMed Central. Accessed July 25^th, 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5414237/#:~:text=Mangiferin%20has%20a%20significant%20role,induced%20cardiotoxic%20rats%20%5B82%5D.
8. “Dietary fiber: Essential for a healthy diet.” Mayo Foundation for Medical Education and Research, Mayo Clinic. January 6^th, 2021. Accessed July 26^th, 2022. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983#:~:text=Dietary%20fiber%20increases%20the%20weight,Helps%20maintain%20bowel%20health.
9. Haupt, Angela. “Mangoes 101: Nutrition, Benefits, Types, and More.” Everyday Health, everydayhealth.com. July 22^nd, 2021. Accessed July 18^th, 2022. https://www.everydayhealth.com/diet-nutrition/diet/mangoes-nutrition-benefits-types-and-more/.
10. Sass, Cynthia. “6 Health Benefits of Mangoes.” Dotdash Meredith, health.com. January 8^th, 2020. Accessed July 19^th, 2022. https://www.health.com/nutrition/health-benefits-mango.
11. “Vitamin C and Immune Function.” National Library of Medicine, pubmed.gov. Accessed July 25^th, 2022. https://pubmed.ncbi.nlm.nih.gov/29099763/.
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13. “How Collagen Impacts Your Body.” Saber Healthcare Group, saberhealth.com. August 20^th, 2021. Accessed July 18^th, 2022. https://www.saberhealth.com/news/blog/collagen-health-benefits.