Mango is a tropical fruit that’s high in vitamins and minerals. It’s a great addition to your diet to help boost immunity and aid digestion.
Studies have shown that consuming mango improves digestive health and helps with weight loss by promoting satiety. Additionally, mango contains gallo-tannins which have gastroprotective properties.
1. High in Vitamin C
Mangoes are efficient sources of vitamin C, with one cup of mango providing two-thirds of the recommended daily intake for adults. They also provide vitamin A, potassium and dietary fiber.
Vitamin C plays an important role in immune health, helps the body absorb iron and form blood vessels, ligaments and collagen. It also acts as an antioxidant, protecting the body from free radical damage that is linked to many chronic diseases and aging.
Adding mango to your diet can help improve digestion and relieve constipation. The fruit contains soluble fiber, which helps slow the absorption of sugar in the blood stream and promote regularity.
The fruit is rich in the B vitamin folate and vitamin A, both of which are important for a healthy pregnancy. It is also high in the carotenoid lutein and zeaxanthin, which support eye health by protecting against harmful blue light from electronic devices. Additionally, it contains glutamic acid, which stimulates nerve cells in the brain and improves memory. This makes mangoes a great snack to have on hand when studying for an exam or working on projects that require concentration.
2. High in Fiber
Mangoes are high in fiber, with one cup providing 7% of your daily value. This nutrient is needed for healthy digestive function, promoting regularity and good gut bacteria.
It also helps the body to form blood vessels, muscles and bones, as well as ward off certain diseases and infections. Vitamin C also supports immune system health and protects against free radical damage.
The antioxidants found in mangoes can help to fight against free radicals, the highly reactive compounds that are linked to aging and some chronic diseases. These nutrients include beta-carotene, vitamins C and A, as well as the polyphenol called mangiferin, which has been shown to kill ovarian and lung cancer cells in lab tests.
If you’re a diabetic, you may want to be mindful of mango consumption due to its natural sugar content. But if you’re able to manage your diabetes well, the antioxidants in this tropical fruit may help to keep your blood glucose levels stable. This can lead to a healthier heart and lower risk of stroke and kidney disease.
3. High in Potassium
Getting plenty of potassium in the diet helps lower high blood pressure. It is found in a range of fruits, including mango. One cup of fresh mango provides 7% of your daily value of potassium.
Mango is also a source of Vitamin K and Vitamin C, both essential for healthy bones and good immunity. Vitamin K helps your blood clot properly and prevents anemia, while vitamin C is an antioxidant that helps fight free radicals, which can damage cells and lead to disease.
In addition, a small amount of potassium in the diet helps lower systolic blood pressure, as evidenced by two recent studies of overweight adults. Researchers believe this is due to the presence of polyphenols like gallo-tannins and mangiferin in mangoes.
Enjoy fresh or dried mangoes as a snack or add them to fruit salads, smoothies and salsas. Be sure to check with your doctor about consuming raw fruit, especially if you have kidney disease or are taking medications. A rare allergic reaction to mango can cause a poison ivy-like skin rash called contact dermatitis. If this occurs, call 911 immediately and use an epinephrine pen as instructed.
4. High in Vitamin A
The vitamin A in mangoes supports the immune system by acting as a cofactor for some immune system pathways and by killing dangerous microbes. It also plays an important role in the formation of blood vessels, muscles and bones. In fact, one cup of mango provides more than two-thirds of your daily requirement for Vitamin A.
A nutrient found in mangoes, beta-carotene, acts as an antioxidant, protecting cells from damage caused by “free radicals.” Free radicals are unstable atoms or molecules that can cause disease and aging.
Studies show that eating mango may help improve glycemic control, reduce inflammation and boost gut microbiome diversity and weight management. One study even showed that mango can significantly decrease oxidative stress and the expression of vascular cell adhesion molecule-1 (VCAM-1) in overweight adults. Eating a moderate amount of mango may benefit heart health, too. Mango is rich in potassium, a mineral that helps counteract the effects of sodium in the body and can lower blood pressure. A one-cup serving of sliced mango contains 7% of your recommended daily intake of potassium.
5. High in Vitamin B
Whether you prefer a refreshing mango smoothie or savory tacos, this tropical favorite has the nutritional goods to please your palate and keep your body healthy. It’s an excellent source of vitamin C and vitamin A, both of which boost immunity. A cup of fresh, raw mango also contains a healthy dose of potassium and dietary fiber.
Mango benefits include the ability to protect against oxidative stress and high blood cholesterol levels, notes a study published in 2019. The fruit also delivers a powerful cancer-fighting compound called mangiferin.
Another benefit of mangoes is their orange hue, which signals that they’re high in the carotenoids lutein and zeaxanthin. These phytochemicals help protect your eyes from the blue light emitted by digital devices and may even slow macular degeneration, according to an animal study.
In addition to these eye-healthy compounds, a cup of mango also supplies mood-boosting magnesium and energizing vitamin B vitamins — including 144 micrograms of folate (vitamin B9), or about 36 percent of your daily recommended intake. Folate is essential for cellular health and DNA duplication.