Evidence Base 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 has been
cultivated for over 4,000 years. There are hundreds of types of mango, each
with a unique taste, shape, size and color. This fruit is not only delicious
but also boasts an impressive nutritional profile.
In fact, studies link mango and its nutrients to health benefits,
such as improved immunity, digestive health and eyesight, as well as a lower
risk of certain cancers. Here’s an overview of mango, its nutrition, benefits
and some tips on how to enjoy it.
Packed With Nutrients
Mango is low in calories but full of nutrients. One cup (165 grams)
of sliced mango provides,
- Calories: 99
- Carbs: 24.7 grams
- Copper: 20% of the RDI
- Dietary fiber: 2.6 grams
- Fat: 0.6 grams
- Folate: 18% of the RDI
- Magnesium: 4% of the RDI
- Manganese: 4.5% of the RDI
- Niacin: 7% of the RDI
- Potassium: 6% of the RDI
- Protein: 1.4 grams
- Riboflavin: 5% of the RDI
- Thiamine: 4% of the RDI
- Vitamin A: 10% of the RDI
- Vitamin B5: 6.5% of the RDI
- Vitamin B6: 11.6% of the RDI
- Vitamin C: 67% of the Reference Daily Intake (RDI)
- Vitamin E: 9.7% of the RDI
- Vitamin K: 6% of the RDI
It also contains small amounts of phosphorus, pantothenic acid,
calcium, selenium and iron. One cup (165 grams) of mango provides nearly 70% of the RDI for
vitamin C — a water-soluble vitamin that aids your immune system, helps your
body absorb iron and promotes growth and repair.
SUMMARY
Mango is low in calories yet high in nutrients — particularly
vitamin C, which aids immunity, iron absorption and growth and repair.
High in Antioxidants
Mango is packed with polyphenols — plant compounds that function as
antioxidants. It has over a dozen different types, including mangiferin,
catechins, anthocyanins, quercetin, kaempferol, rhamnetin, benzoic acid and
many others. Antioxidants are important as they protect your cells against free
radical damage. Free radicals are highly reactive compounds that can bind to
and damage your cells.
Research has linked free radical damage to signs of aging and
chronic diseases.
Among the polyphenols, mangiferin has gained the most interest
and is sometimes called a “super antioxidant” since it’s especially powerful. Test-tube and animal studies have found that mangiferin may counter
free radical damage linked to cancers, diabetes and other illnesses.
SUMMARY
Mango has over a dozen different type of polyphenols, including
mangiferin, which is especially powerful. Polyphenols function as antioxidants
inside your body.
May Boost Immunity
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, as it helps
fight infections. Meanwhile, not getting enough vitamin A is linked to a
greater infection risk. On top of this, the same amount of mango provides nearly
three-quarters 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 folate, vitamin K, vitamin E and several B
vitamins, which aid immunity as well.
SUMMARY
Mango is a good source of folate, several B vitamins, as well as
vitamins A, C, K and E — all of which help boost immunity.
May Support Heart Health
Mango contains nutrients that support a healthy heart. For
instance, it offers magnesium and potassium, which help maintain a healthy
pulse and your blood vessels relax, promoting lower blood pressure levels Mango
also contains a unique antioxidant called mangiferin.
Animal studies have found that mangiferin may protect heart cells
against inflammation, oxidative stress and apoptosis (controlled cell death). In
addition, it may lower blood cholesterol, triglycerides and free fatty acid
levels. While these findings are promising, research on mangiferin and heart
health in humans is currently lacking. Therefore, more studies are needed
before it can be recommended as a treatment.
SUMMARY
Mango contains magnesium, potassium and the antioxidant mangiferin,
which all support healthy heart function.
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 they can be easily absorbed. Amylases
break down complex carbs into sugars, such as glucose and maltose. These
enzymes are more active in ripe mangoes, which is why they’re sweeter than
unripe ones.
Moreover, since mango contains plenty of water and dietary fiber,
it may help solve digestive problems like constipation and diarrhea. One
four-week study in adults with chronic constipation found that eating mango
daily was more effective at relieving symptoms of the condition than a
supplement containing a similar amount of soluble fiber. This indicates that
mango has other components aside from dietary fiber that aid digestive health.
SUMMARY
Mango has digestive enzymes, water, dietary fiber and other
compounds that aid different aspects of digestive health.
May Support Eye Health
Mango is full of nutrients that help support healthy eyes. Two key
nutrients are the antioxidants lutein and zeaxanthin. These accumulate in the
retina of the eye — the part that converts light into brain signals so your
brain can interpret what you’re seeing — especially at its core, the macula. Inside
the retina, lutein and zeaxanthin act as a natural sunblock, absorbing excess
light. In addition, they appear to protect your eyes from harmful blue light.
Mangoes are also a good source of vitamin A, which supports eye
health. A lack of dietary vitamin A has been linked to dry eyes and nighttime
blindness. More severe deficiencies can cause more serious issues, such as
corneal scarring.
SUMMARY
Mango contains lutein, zeaxanthin and vitamin A — which support eye
health. Lutein and zeaxanthin may protect from the sun, while a lack of vitamin
A can create vision problems.
May Improve Hair and Skin Health
Mango is high in vitamin C, which promotes healthy hair and skin. This
vitamin is essential for making collagen — a protein that gives structure to
your skin and hair. Collagen gives your skin its bounce and combats sagging and
wrinkles.
Additionally, mango is a good source of vitamin A, which encourages
hair growth and the production of sebum — a liquid that helps moisturize your
scalp to keep your hair healthy. What’s more, vitamin A and other retinoids
migrate to your skin and protect it from the sun. Aside from vitamins A and C,
mango is high in polyphenols, which function as antioxidants. These
antioxidants help protect hair follicles against damage from oxidative stress.
SUMMARY
Mango contains vitamin C, which gives your skin its elasticity and
prevents sagging and wrinkling. It also provides vitamin A, which promotes
healthy hair.
May Help Lower Your Risk of Certain Cancers
Mango is high in polyphenols, which may have anticancer properties.
Polyphenols can help protect against oxidative stress, which is linked to many
types of cancer. Test-tube and animal studies found that mango polyphenols
reduced oxidative stress and stopped the growth or destroyed various cancer
cells, including leukemia and cancer of the colon, lung, prostate and breast.
Mangiferin, a major polyphenol in mango, has recently gained
attention for its promising anticancer effects. In animal studies, it reduced
inflammation, protected cells against oxidative stress and either stopped the
growth of cancer cells or killed them. While these studies are promising, human
studies are needed to better understand mango polyphenols anticancer effects in
people.
SUMMARY
Mango polyphenols may fight oxidative stress, which is linked to
colon, lung, prostate, breast and bone cancers.
Delicious, Versatile and Easy to Add to Your Diet
Mango is delicious, versatile and easy to add to your diet. However,
it can be difficult to cut due to its tough skin and large pit. A good idea is
to cut long vertical slices 1/4 inch (6 millimeters) away from the middle to
separate the flesh from the pit. Next, cut the flesh into a grid-like pattern
and scoop it out of the rind. Here are some ways you can enjoy mango:
- Add it to smoothies.
- Dice it and add to salsas.
- Toss it into a summer salad.
- Slice it and serve it along with other tropical fruits.
- Dice it and add to quinoa salads.
- 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 no more than two cups (330 grams) per day at most.
SUMMARY
Mango is delicious and can be enjoyed in many ways. However, it
contains more sugar than many other fruits. Enjoy mango in moderation by
limiting it to under two cups (330 grams) per day.
Conclusion
Mango is rich in vitamins, mineral and antioxidants and has been
associated with many health benefits, including potential anticancer effects as
well as improved immunity, digestive, eye, skin and hair health. Best of all,
it’s tasty and easy to add to your diet as part of smoothies and other dishes.
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