Daily mango eating benefits include the ability to cool the body and prevent heat stroke; vitamin A, C and E for healthy skin and eyes; and potassium to help lower blood pressure. (Note that people with diabetes should be cautious about mango consumption).
Mango offers some natural sweetness but also delivers a host of nutrients. Enjoy this sweet fruit raw or grilled, baked into desserts and more.
1. Rich in Vitamins and Minerals
The tropical fruit is packed with key nutrients that can help you fight disease, maintain a healthy weight, and ward off signs of aging. A cup of mangoes (not dried or canned) provides vitamin C, which boosts immunity, and vitamin A, which supports eye health.
Mango polyphenols may also fight oxidative stress, which is linked to chronic diseases including cancer. A study published in the journal “Nutrition and Metabolic Insights” in 2014 found that eating a low-calorie mango snack reduced oxidative stress and vascular cell adhesion molecule-1, while increasing superoxide dismutase, an antioxidant enzyme.
One cup of diced fresh mango contains a mere 99 calories, mostly from carbohydrates. The sweet food also supplies a good dose of fiber, which is beneficial for digestion and can help prevent constipation. Mangoes also provide potassium, which helps balance out the sodium in your body, says Leininger. A recent study found that consuming potassium-rich foods like mango can improve metabolic markers of cardiovascular disease, such as blood pressure and cholesterol. (The researchers believe this is because of the fruit’s ability to lower blood glucose and LDL cholesterol levels.)
2. Rich in Antioxidants
Mango is rich in anti-oxidants, which are plant compounds that protect against damage caused by “free radicals.” These free radicals are unstable atoms or molecules that can damage cells and lead to chronic diseases, including cancer. (1)
The potassium and magnesium in mangoes promote heart health, and the vitamin C and dietary fiber can help control blood pressure. The mango’s unique bioactive compound, mangiferin, is a potent antioxidant that may reduce cholesterol levels. (2)
Adding mango to your diet can also help you sleep better at night. The vitamin B6 in mangoes synthesise serotonin, which helps induce sleep. Additionally, mango is a source of melatonin, which helps the body regulate its internal clock. The fruit also contains the antioxidants lutein and zeaxanthin, which support eye health.
Eat mango raw in a salad or smoothie, dice it into a fruit or vegetable salad, or grill slices for a healthy side dish. When eaten regularly, a serving of mango provides important vitamins and minerals like vitamin A, potassium, folate, and copper. It’s also fat free, low in sodium, and a good source of fiber.
3. Rich in Potassium
A cup of fresh mangoes provides 67% of the daily value of potassium, which helps counteract too much sodium in the diet. Too much sodium is a risk factor for high blood pressure (hypertension).
Mangoes also provide copper and folate, which are important nutrients during pregnancy to support healthy baby growth and development. They contain vitamin C, which aids immunity, promotes iron absorption and promotes cell growth and repair.
Adding mango to your diet may help improve digestion, as it’s loaded with prebiotic dietary fibre. It has also been shown to have antidiarrheal properties, possibly due to the gallo-tannins that are abundant in this tropical fruit. Studies have also linked mango to reduced oxidative stress and improved gut microbiome diversity.
4. Rich in Fiber
A cup of sliced mango provides 10 percent of the recommended daily intake of dietary fiber. Mangoes contain both soluble and insoluble fiber, which helps promote a healthy digestive system by adding bulk to stool. A cup of sliced mango also provides more than half the daily value of vitamin C, which is needed for immune support.
Mangoes are also rich in polyphenols, which are phytochemicals with antioxidant properties that have been linked to anti-diabetic, anti-obesity and anti-cancer benefits. Polyphenols found in mangoes include quercetin, gallic acid, mangiferin and gallotannins.
Eating a cup of sliced mangoes is an excellent source of potassium, which can help reduce high blood pressure. The potassium in mangoes may act as a vasodilator, which means it may relax and widen your blood vessels and arteries.
In addition, eating two cups of sliced mangoes per day is an excellent source of lutein and zeaxanthin, which are carotenoids that support eye health. The carotenoids in mangoes protect the eyes from light-induced damage. Additionally, the vitamin C in mangoes helps improve iron absorption and aids immunity.
5. Rich in Vitamin C
A cup of chopped mangoes provides nearly two-thirds of the vitamin C you need in a day. This immune-boosting nutrient aids in the production of disease-fighting white blood cells and helps the body form blood vessels, muscles, bones, and tissue. It also helps kill dangerous bacteria and speed up wound healing.
Mangoes are also high in the antioxidant beta-carotene and the water-soluble fiber dietary fibre. These compounds help reduce cholesterol and protect against heart disease by lowering LDL, the “bad” cholesterol that builds up in your arteries.
The soluble fibre found in mangoes can also help lower your sodium intake, which is important for those with high blood pressure. This may be due to the fact that potassium, another nutrient found in mangoes, counteracts the effects of sodium in your body.
Studies suggest that eating a variety of fruits and vegetables, including mangoes, can improve the health of your gut microflora. The polyphenols in mangoes such as gallo-tannins are thought to promote this benefit. They are also known to have anti-inflammatory properties and support healthy digestion.