Mangoes are a delicious and nutritious superfood that provide a wealth of health benefits. Loaded with antioxidants, vitamins, minerals and fiber, mangoes can help improve your overall health and well-being.
In this article, we will discuss the many health benefits of eating mangoes. We’ll also provide some tips on how to incorporate mangos into your diet. So if you’re looking for a tasty way to boost your health, be sure to give mangoes a try!
#1 – Packed with Nutrients
Mangoes are an excellent source of vitamins, minerals and antioxidants. They are especially high in vitamin C, which is essential for immunity and skin health.
Mangoes also contain beta-carotene, a nutrient that the body converts into vitamin A. This vitamin is important for vision, bone growth and reproduction.
In addition to their vitamins and minerals, mangoes are also a good source of fiber. Fiber is important for digestive health and can help to lower cholesterol levels.
One cup (165 grams) of fresh mango provides:
- Calories: 99
- Protein: 1.4 grams
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Fiber: 2.6 grams
- Sugar: 22.5 grams
- Vitamin C: 67% of the Daily Value (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
- 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
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. A one-cup (165-gram) serving of mango has only about 100 calories, making it a great fruit to add to your weight-loss diet.
In fact, most fresh fruits and vegetables tend to have a low-calorie density. This means they provide a large volume of food with relatively few calories. Low-calorie density foods are very filling and can help you lose weight by keeping you feeling satisfied after meals.
One study in overweight women showed that eating three servings of low-calorie density foods per day led to greater weight loss over a 16-week period than eating a diet with the same number of calories but higher calorie density foods.
#3 – May Help Prevent Diabetes
Mangoes are a good source of fiber and antioxidants. These nutrients have been linked to a lower risk of diabetes.
A study of over 900 people found that those who ate the most fiber-rich foods, including mangoes, had a lower risk of developing type II diabetes.
Another study showed that eating mangoes daily improved blood sugar control in people with diabetes.
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.
#4 – High in Healthy Plant Compounds
Mango is rich in several vitamins, minerals, and plant compounds that have been linked to health benefits.
For instance, mangoes contain beta-carotene and alpha-carotene, which are converted into vitamin A in your body. Vitamin A is important for maintaining healthy vision, skin, and immune function.
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
- Benzoic acid
#5 – Contains Immune-Boosting Nutrients
Mango is a good source of vitamins A and C.
Vitamin A helps regulate the immune system, which may reduce your risk of developing infections.
Meanwhile, vitamin C is needed for the production of white blood cells, which are vital for fighting off foreign invaders.
In addition, mangoes contain prebiotic fiber, which feeds the good bacteria in your gut.
This may promote a healthy immune system by helping your body produce more infection-fighting white blood cells.
Mangoes are also a good source of copper and iron. These minerals are essential for maintaining a strong immune system.
Copper helps your body produce white blood cells, while the iron is needed for the proper function of these cells.
Mangoes are delicious and nutritious fruit that can be enjoyed in many different ways. Whether you eat them fresh, frozen, or dried, they make a great addition to any diet.
#6 – Supports Heart Health
Mangoes are rich in fiber, vitamins, and minerals. They also contain a unique antioxidant called mangiferin.
Mangiferin has been shown to protect the heart from damage by reducing inflammation and oxidative stress.
It may also help lower cholesterol levels and improve blood sugar control.
All of these effects may help keep your heart healthy and reduce your risk of heart disease.
#7 – May Improve Digestive Health
Mangoes are a good source of fiber.
Fiber is important for digestive health and can help prevent constipation.
Fiber may also reduce your risk of other digestive problems, such as hemorrhoids, diverticulitis, and stomach ulcers.
The fiber in mangoes can also promote feelings of fullness after eating and may help you lose weight.
Mangoes are also a good source of prebiotic fiber, which can feed the friendly bacteria in your gut and promote a healthy digestive system.
#8 – May Support Eye Health
Mangoes are a good source of vitamin A, which is important for eye health.
Vitamin A deficiency can lead to night blindness and other vision problems.
Eating foods rich in vitamin A may help reduce your risk of developing cataracts.
Mangoes also contain lutein and zeaxanthin, two antioxidants that are beneficial for eye health.
These nutrients help protect your eyes from damage by harmful blue light and may reduce your risk of age-related macular degeneration.
#9 – May Help Lower Your Risk of Certain Cancers
Mangoes are a good source of antioxidants and phytochemicals, which may help protect against some types of cancer.
Some studies have shown that compounds in mangoes can kill cancer cells or prevent them from spreading.
For example, one test-tube study found that extracts from mangoes inhibited the growth of colon cancer cells.
Additionally, mangoes contain quercetin, a type of flavonoid that has been linked to a reduced risk of leukemia.
More research is needed to determine the effects of mangoes on cancer in humans.
Conclusion
Mangoes are a delicious and nutritious superfood that offers a variety of health benefits. They are low in calories and high in fiber, vitamins, and minerals. Additionally, mangoes contain antioxidants and polyphenols which can help protect against disease.
If you’re looking for a healthy snack or want to add more fruit to your diet, consider adding mangoes to your grocery list. Have you tried mangoes before? What is your favorite way to eat them?
