Mangoes, a native fruit of Southern Asia, are recognized as the "king of fruits" and with good reason.
This delicious and versatile fruit is packed with nutrients like vitamins A and C.
The fruit also has the potential to offer health benefits such as heart and eye health support. Besides, mangoes are versatile as they can be used during breakfast, as a snack, and in desserts.
Here are some of the benefits of eating mangoes:
- Packed with nutrients
One of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body absorb iron and promotes cell growth and repair.
Mango is also a good source of minerals like copper and folate, which are especially important nutrients during pregnancy, as they support healthy foetal growth and development.
- Low in calories
Another benefit of mango is that it’s low in calories.
One cup (165 grams) of fresh mango contains fewer than 100 calories and has a very low-calorie density, meaning that it has few calories for the volume of food it provides.
However, one need to keep in mind this may not be the case for dried mango. Just 1 cup (160 grams) of dried mango contains 510 calories, 106 grams of sugar, and a higher calorie density.
Though dried mango is still rich in nutrients like vitamins, minerals, and antioxidants, it may be best to consume it in moderation due to its high-calorie density and sugar content.
- Contains immune-boosting nutrients
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. Not getting enough of this vitamin is linked to a greater risk of infection.
Additionally, 1 cup (165 grams) mangoes provide nearly 75% 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 defences.
Mango also contains other nutrients that may also support immunity, including copper, folate, vitamin E, and several B vitamins.
- May protect against some diseases
The fruit packs plenty of polyphenols, which can be found in the peel, pulp, and seed kernel of the fruit. These plant compounds have antioxidant activity that shields cells from the DNA damage that can lead to degenerative diseases, including type 2 diabetes and cancer.
Besides, mango contains nutrients that support a healthy heart.
For instance, it offers magnesium and potassium, which help maintain a healthy blood flow. These nutrients help your blood vessels relax, promoting lower blood pressure levels.
Mango’s super antioxidant mangiferin which also appears to be good for heart health.
Animal studies have found that mangiferin may protect heart cells against inflammation, oxidative stress, and cell death.
In addition, it may help lower your blood levels of cholesterol, triglycerides, and free fatty acids.
While these findings are promising, research on mangiferin and heart health in humans is currently lacking. Therefore, more studies are needed.
- May improve overall 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 your body can absorb them easily.
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 fibre, it may help with digestive issues like constipation and diarrhoea.
Besides, mango is full of nutrients that help support healthy eyes.
Two key nutrients they contain are the antioxidants lutein and zeaxanthin.
These are concentrated in the retina of your eye — the part that converts light into signals so your brain can interpret what you’re seeing. These nutrients are especially concentrated at the centre of the retina, which is called 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. Severe deficiencies can cause more serious issues, such as corneal scarring.
- Versatile and easy to add to your diet
Mango is delicious, versatile, and easy to add to your diet.
Here are some ways you can enjoy mango:
- Add it to smoothies.
- Dice it and mix it into salsa.
- Toss it into a summer salad.
- Slice it and serve it along with other tropical fruits.
- Dice it and add it to the quinoa salad.
- Add mango to Greek yoghurt or oatmeal.
- Top burgers or seafood with grilled mango.
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 about 2 cups (330 grams) per day.