6 Health Benefits of Mango

 

 Studies link mango and its nutrients to several health benefits, such as improved immunity and digestive health. Some polyphenols found in the fruit might even lower the risk of certain cancers.

Mango is not only delicious but also boasts an impressive nutritional profile. Here are 10 benefits of mango, including an overview of its nutritional content and some tips on how to enjoy it.

1. Packed with nutrients

Many people love mango — not only because it’s delicious but also because it’s very

nutritious.

One cup (165 grams) of fresh mango provides (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 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 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.

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.

In fact, most fresh fruits and vegetables tend to have a low calorie density. One study found that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal (11Trusted Source).

Still, 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

3. May help prevent diabetes

Fresh mango is relatively high in natural sugar compared with other fresh fruits, containing over 22 grams per cup (165 grams).

You might think this could be worrisome for people living with metabolic conditions like diabetes, or for those who are trying to limit their sugar intake.

However, no evidence suggests that eating fresh mango leads to diabetes or is unhealthy for people with this condition.

In fact, many studies have even linked a higher intake of fresh fruit with a lower risk of diabetes overall

4. 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 (3Trusted Source).

Vitamin A is essential for a healthy immune system. Not getting enough of this vitamin is linked to a greater risk of infection (31Trusted Source, 32Trusted Source, 33Trusted Source).

Plus, 1 cup (165 grams) mango provides 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 defenses (34Trusted Source, 35Trusted Source).

Mango also contains other nutrients that may also support immunity, including (36Trusted Source):

• copper
• folate
• vitamin E
• several B vitamins

5. Supports heart health

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 (37Trusted Source, 38Trusted Source).

Mango’s super antioxidant mangiferin also appears to be good for heart health (28Trusted Source, 30Trusted Source).

Animal studies have found that mangiferin may protect heart cells against inflammation, oxidative stress, and cell death.

6. May help lower your risk of certain cancers

Mango is high in polyphenols, which may have anticancer properties.

Polyphenols can help protect against a harmful process called oxidative stress, which is linked to many types of cancer.

Test-tube and animal studies have observed that mango polyphenols reduced oxidative stress. They’ve also been found to destroy or stop the growth of various cancer cells, including leukemia and cancer of the colon, lung, prostate, and breast Mangiferin, a major polyphenol in mango, has recently gained attention for its promising anticancer effects.

Versatile and easy to add to your diet

Mango is delicious, versatile, and easy to add to your diet.

However, you might find it difficult to cut due to its tough skin and large pit.

Here’s one good method for cutting a mango:

1. With the mango skin still on, cut long vertical slices 1/4 inch (6 mm) away from the middle to separate the flesh from the pit.
2. Cut the flesh on each of these slices into a grid-like pattern without cutting the skin.
3. Scoop the cut flesh out of the skin.

Here are some ways you can enjoy mango:

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 quinoa salad.
• Add mango to Greek yogurt 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.