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7 Health Benefits of Mango
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.
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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.
- Raman, Ryan. “10 Health Benefits of Mango.” Healthline Media, healthline.com. November 3rd, 2021. Accessed July 18th, 2022. https://www.healthline.com/nutrition/mango.
- “Flavor Investigator: Mango.” My Food Job Rocks, myfoodjobrocks.com. Accessed July 18th, 2022. https://myfoodjobrocks.com/mango/#:~:text=Mangoes%20are%20one%20of%20the,India%20being%20the%20largest%20producer.
- Villines, Zawn. “How do free radicals affect the body?” Healthline Media, Medical News Today. July 29th, 2017. Accessed July 26th, 2022. https://www.medicalnewstoday.com/articles/318652#How-do-free-radicals-damage-the-body.
- “Mangiferin.” Elsevier B.V., ScienceDirect. Accessed July 25th, 2022. https://www.sciencedirect.com/topics/neuroscience/mangiferin.
- “What is mangiferin and why is it good for me?” Wize Tea, drinkwize.com. October 27th, 2020. Accessed July 26th, 2022. https://drinkwize.com/blogs/news/what-is-mangiferin-and-why-is-it-good-for-me.
- Brennan, Dan. “Health Benefits of Mango.” WebMD, Nourish by WebMD. September 17th, 2020. Accessed July 18th, 2022. https://www.webmd.com/diet/health-benefits-mango.
- “Mangiferin: a natural miracle bioactive compound against lifestyle related disorders.” National Library of Medicine, PubMed Central. Accessed July 25th, 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5414237/#:~:text=Mangiferin%20has%20a%20significant%20role,induced%20cardiotoxic%20rats%20%5B82%5D.
- “Dietary fiber: Essential for a healthy diet.” Mayo Foundation for Medical Education and Research, Mayo Clinic. January 6th, 2021. Accessed July 26th, 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.
- Haupt, Angela. “Mangoes 101: Nutrition, Benefits, Types, and More.” Everyday Health, everydayhealth.com. July 22nd, 2021. Accessed July 18th, 2022. https://www.everydayhealth.com/diet-nutrition/diet/mangoes-nutrition-benefits-types-and-more/.
- Sass, Cynthia. “6 Health Benefits of Mangoes.” Dotdash Meredith, health.com. January 8th, 2020. Accessed July 19th, 2022. https://www.health.com/nutrition/health-benefits-mango.
- “Vitamin C and Immune Function.” National Library of Medicine, pubmed.gov. Accessed July 25th, 2022. https://pubmed.ncbi.nlm.nih.gov/29099763/.
- Ware, Megan. “What to know about mangoes.” Healthline Media, Medical News Today. February 6th, 2022. Accessed July 18th, 2022. https://www.medicalnewstoday.com/articles/275921.
- “How Collagen Impacts Your Body.” Saber Healthcare Group, saberhealth.com. August 20th, 2021. Accessed July 18th, 2022. https://www.saberhealth.com/news/blog/collagen-health-benefits.