In some elements of the world, mango (Mangifera indica) known as the “king of fruits” (1Trusted Source).
It’s a drupe, or stone fruit, which signifies that it has a large seed in the center.
Mango is native to India and Southeast Asia, and people have cultivated it for over 4,000 years. Hundreds of types of mango exist, every with its personal attribute style, form, size, and shade (1Trusted Source, 2Trusted Source).
This fruit is just not solely scrumptious but additionally boasts a powerful nutritional profile.
In reality, research link mango and its nutrients to a number of health advantages, corresponding to improved immunity and digestive health. Some polyphenols discovered in the fruit may even decrease the chance of sure cancers.
Here are 10 advantages of mango, together with an summary of its nutritional content material and some tips about the way to get pleasure from it.
1. Packed with nutrients
Many people love mango — not solely as a result of it’s scrumptious but additionally as a result of it’s very nutritious.
One cup (165 grams) of fresh mango gives (3Trusted Source):
- 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
One of its most spectacular nutrient details is that simply 1 cup (165 grams) of fresh mango gives almost 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body absorb iron, and promotes cell progress and restore (1Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).
Mango can be an excellent supply of the minerals copper and folate, that are particularly essential nutrients throughout pregnancy, as they help healthy fetal progress and growth (7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).
Mango is low in calories but excessive in nutrients — notably vitamin C, which aids immunity, iron absorption, and cell progress and restore.
2. Low in calories
Another profit of mango is that it’s low in calories.
One cup (165 grams) of fresh mango contains fewer than 100 calories and has a really low calorie density, that means that it has few calories for the amount of meals it gives.
In reality, most fresh fruits and vegetables are likely to have a low calorie density. One research discovered that consuming fresh fruit like mango initially of a meal might assist maintain you from overeating in a while in the meal (11Trusted Source).
Still, maintain in thoughts this might not be the case for dried mango. Just 1 cup (160 grams)of dried mango contains 510 calories, 106 grams of sugar, and the next calorie density (13Trusted Source).
Though dried mango is still rich in nutrients like vitamins, minerals, and antioxidants, it might be finest to devour it in moderation resulting from its excessive calorie density and sugar content material.
A 1-cup (165-gram) serving of mango contains fewer than 100 calories. Its low calorie density makes it an incredible selection when you’re seeking to reduce your calorie intake whereas still feeling full and happy.
3. May assist forestall diabetes
Fresh mango is comparatively excessive in pure sugar compared with different fresh fruits, containing over 22 grams per cup (165 grams).
You may assume this may very well be worrisome for people dwelling with metabolic circumstances like diabetes, or for many who are attempting to restrict their sugar intake.
However, no proof means that eating fresh mango results in diabetes or is unhealthy for people with this situation.
Not much analysis has examined the particular relationship between fresh mango and diabetes.
However, one research did discover that people who added 10 grams of freeze-dried mango to their diet every single day for 12 weeks skilled important enhancements in blood sugar levels (18Trusted Source).
Another current research concluded that consuming fruits and vegetables excessive in vitamin C and carotenoids might assist forestall the onset of diabetes. Mango is excessive in each these nutrients, so it might present comparable advantages, although extra analysis is required (19Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source).
Still, as a result of mango is excessive in pure sugars, it has the potential to trigger a spike in your blood sugar levels when you eat too much at one time.
Thus, it might still be finest to devour mango in moderation, that means a typical portion size of about 1 cup (165 grams) at a time. It may additionally assist to pair it with different foods which can be rich in fiber and protein, as this may increasingly assist restrict blood sugar spikes.
As lengthy as you eat fresh mango in average quantities, it can probably reduce your danger of creating diabetes. Keep in thoughts that fresh mango doesn’t include as much sugar per serving as dried mango does.
4. High in healthy plant compounds
- gallic acid
- benzoic acid
Among the polyphenols, mangiferin has gained essentially the most curiosity and is usually referred to as a “super antioxidant” because it’s particularly highly effective (27Trusted Source, 28Trusted Source).
Mango has over a dozen completely different types of polyphenols, together with mangiferin, which is particularly highly effective. Polyphenols perform as antioxidants inside your body.
5. Contains immune-boosting nutrients
Mango is an efficient supply of immune-boosting nutrients.
One cup (165 grams) of mango gives 10% of your each day vitamin A wants (3Trusted Source).
Plus, 1 cup (165 grams) mango gives almost 75% of your each day vitamin C wants. This vitamin can assist your body produce extra disease-fighting white blood cells, assist these cells work extra successfully, and improve your skin’s defenses (34Trusted Source, (*10*)).
Mango additionally contains different nutrients that will additionally help immunity, together with (36Trusted Source):
- vitamin E
- a number of B vitamins
Mango is an efficient supply of folate, a number of B vitamins, in addition to vitamins A, C, K, and E — all of which can assist boost immunity.
6. Supports heart health
Mango contains nutrients that help a healthy heart.
For occasion, it provides magnesium and potassium, which assist keep a healthy blood circulate. These nutrients assist your blood vessels chill out, selling decrease blood pressure levels (37Trusted Source, 38Trusted Source).
While these findings are promising, analysis on mangiferin and heart health in people is presently missing. Therefore, extra research are wanted.
Mango contains magnesium, potassium, and the antioxidant mangiferin, which all help healthy heart perform.
7. May improve digestive health
For one, it contains a gaggle of digestive enzymes referred to as amylases.
Digestive enzymes break down large meals molecules in order that your body can take in them simply.
Amylases break down advanced carbs into sugars, corresponding to glucose and maltose. These enzymes are extra lively in ripe mangoes, which is why they’re sweeter than unripe ones (44Trusted Source).
Moreover, since mango contains lots of water and dietary fiber, it might assist with digestive points like constipation and diarrhea.
One 4-week research in adults with continual constipation discovered that eating mango each day was more practical at relieving signs of the situation than taking a complement containing an amount of soluble fiber much like that of mango (45Trusted Source).
This means that mangoes could produce other parts that help digestive health, other than dietary fiber. However, extra analysis is required.
Mango has digestive enzymes, water, dietary fiber, and different compounds that help varied features of digestive health.
8. May help eye health
Mango is full of nutrients that assist help healthy eyes.
Two key nutrients they include are the antioxidants lutein and zeaxanthin.
These are concentrated in the retina of your eye — the half that converts gentle into alerts so your brain can interpret what you’re seeing. These nutrients are particularly concentrated on the heart of the retina, which known as the macula (46Trusted Source, 47Trusted Source, 48Trusted Source).
Inside the retina, lutein and zeaxanthin act as a pure sunblock, absorbing extra gentle. In addition, they seem to guard your eyes from dangerous blue gentle (49Trusted Source).
Mangoes are additionally an excellent supply of vitamin A, which helps eye health.
A lack of dietary vitamin A has been linked to dry eyes and nighttime blindness. Severe deficiencies may cause extra critical points, corresponding to corneal scarring (50Trusted Source).
Mango contains lutein, zeaxanthin, and vitamin A, all of which help eye health. Lutein and zeaxanthin could defend your eyes from the sun, whereas a scarcity of vitamin A can create imaginative and prescient issues.
9. May assist decrease your danger of sure cancers
Mango is excessive in polyphenols, which can have anticancer properties.
Polyphenols can assist defend in opposition to a dangerous course of referred to as oxidative stress, which is linked to many types of most cancers (51Trusted Source).
Test-tube and animal research have noticed that mango polyphenols reduced oxidative stress. They’ve additionally been discovered to destroy or cease the expansion of varied most cancers cells, together with leukemia and most cancers of the colon, lung, prostate, and breast (52Trusted Source, 53Trusted Source, 54Trusted Source, 55Trusted Source).
Mangiferin, a serious polyphenol in mango, has not too long ago gained consideration for its promising anticancer results.
In animal research, it reduced inflammation, protected cells in opposition to oxidative stress, and both stopped the expansion of most cancers cells or killed them (30Trusted Source, 56Trusted Source).
While these research are promising, extra research in people are wanted to better perceive the potential anticancer results of mango polyphenols in people.
Mango polyphenols could struggle oxidative stress, which is linked to many health circumstances, together with colon, lung, prostate, breast, and bone cancers.
10. Versatile and easy so as to add to your diet
Mango is scrumptious, versatile, and easy so as to add to your diet.
However, you may discover it tough to chop resulting from its tough skin and large pit.
Here’s one good technique for cutting a mango:
- With the mango skin still on, lower lengthy vertical slices 1/4 inch (6 mm) away from the center to separate the flesh from the pit.
- Cut the flesh on every of these slices right into a grid-like sample with out slicing the skin.
- Scoop the lower flesh out of the skin.
Here are some methods you may get pleasure from mango:
- Add it to smoothies.
- Dice it and combine it into salsa.
- Toss it right into a summer season salad.
- Slice it and serve it together with different tropical fruits.
- Dice it and add it to quinoa salad.
- Add mango to Greek yogurt or oatmeal.
- Top burgers or seafood with grilled mango.
Keep in thoughts that mango is sweeter and contains extra sugar than many different fruits. Moderation is essential — it’s finest to restrict mango to about 2 cups (330 grams) per day.
Mango is scrumptious, and you may get pleasure from it in some ways. However, it contains extra sugar than another fruits, so think about having fun with mango in moderation.
The bottom line
Mango is rich in vitamins, minerals, and antioxidants, and it has been related to many health advantages, together with potential anticancer results, in addition to improved immunity and digestive and eye health.
Best of all, it’s tasty and easy so as to add to your diet as half of smoothies and many different dishes.