Health Benefits of Mangoes
Mangoes are an incredibly nutritious tropical fruit packed with vitamins, minerals, and powerful plant compounds. Enjoyed around the world for their delicious sweet taste, mangoes provide a wealth of health benefits backed by science. From boosting immunity to improving digestion, heart health, and more, this article explores 20 amazing evidence-based health benefits of mangoes.
Loaded With Antioxidants
Mangoes are an excellent source of polyphenol antioxidants and rank among the fruits with the highest antioxidant capacity. They are loaded with antioxidants like quercetin, isoquercitrin, astragalin, gallic acid, fisetin, and methylgallat. These powerful antioxidants protect your cells from oxidative stress and may reduce inflammation and risk of chronic diseases.
A 2018 study showed extracts from mango leaves, stem bark, and fruit skin had strong antioxidant effects and could inhibit growth of human cancer cells. Other research indicates the combination of antioxidants in mangoes is more effective than individual compounds at fighting free radicals.
Boost Immune Function
May Boost Immune Function The generous amounts of vitamin C, vitamin A, and antioxidants in mangoes help give your immune system a solid boost. One cup of mango provides 100% of the recommended daily vitamin C intake. Vitamin C is a potent antioxidant that stimulates immune cell function and protects against pathogens.
Multiple studies show vitamin C supplements may reduce symptom severity and duration of respiratory infections like the common cold. A 2018 review also found vitamin C may be useful combined with malaria treatment due to its immune-boosting effects.
Support Heart Health
Thanks to their rich content of fiber, vitamins, minerals, and antioxidants, mangoes may benefit heart health in several ways. First, the soluble fiber in mangoes (like pectin) can help lower elevated cholesterol levels which is a major risk factor for heart disease.
The potassium in mangoes is also useful for maintaining healthy blood pressure levels. Research shows increasing potassium intake can lower risk of stroke, while a potassium-rich diet blunts the negative effects of salt on blood pressure. With over 300mg of potassium per mango, they are a great natural way to boost your intake.
Meanwhile, the powerful antioxidants in mangoes combat oxidative stress and inflammation that contribute to heart disease. Vitamin C and vitamin B6, both found in mangoes, may also help lower risk through beneficial effects on blood lipids and homocysteine levels.
Digestion and Support Gut Health
Aid Digestion and Support Gut Health Mangoes contain several compounds that can aid digestion and keep your gut healthy. First, they are high in water and fiber, both of which are important for a healthy digestive system. The fibrous pulp contains soluble and insoluble fiber that adds bulk to stool and promotes regular bowel movements.
One cup of mango contains around 3 grams of fiber, including 1.8 grams of insoluble fiber like lignin and cellulose that relieve constipation. Mangoes also contain an enzyme called amylase that helps digest starchy foods like rice and bread. Plus, mangoes contain prebiotic fibers that nourish your gut microbiome.
May Help Fight Cancer
Increased intake of fruits and vegetables like mangoes is linked to a lower risk of lung, breast, and colon cancers in population studies. While the reasons are complex, the antioxidants in mangoes likely play a key role in their cancer-fighting effects.
The polyphenol antioxidants in mangoes have been shown to reduce tumor growth and induce apoptosis (programmed cell death) in various cancer cell lines, including breast, colon, lung, leukemia, and prostate cancers. Gallic acid and quercetin are two mango antioxidants that inhibit cancer cell growth and promote apoptosis.
In one study, mango polyphenol extracts selectively killed breast and colon cancer cells while protecting normal cells. The vitamin C in mangoes also shows anti-cancer effects by blocking formation of carcinogenic compounds.
Improve Skin Health and Appearance
The high levels of vitamin C and vitamin A in mangoes provide valuable benefits for skin health and appearance. Vitamin C is required for collagen biosynthesis and antioxidant protection against UV damage. As a result, it promotes youthful, glowing skin and can help reduce wrinkles and other signs of skin aging.
Meanwhile, the vitamin A from pro-vitamin A carotenoids like beta-carotene in mangoes reduces dry skin by allowing proper moisture retention. It also protects against UV damage and has been used to treat acne, eczema, and other skin conditions. Vitamin A promotes wound healing as well.
In addition, the potent antioxidants in mangoes like quercetin and gallicacid neutralize free radicals that accelerate skin aging. They protect the structural proteins collagen and elastin from degradation, keeping your skin looking firm and youthful.
Alkalize the Body
Alkalize the Body Despite their sweet, tropical flavor, mangoes are actually considered an alkaline-forming food once metabolized in the body. Many conventional health authorities recommend eating more alkaline foods to help neutralize excess acid in the body, which can increase disease risk when present in high amounts.
Mangoes are rich in alkaline minerals like magnesium, potassium, and calcium that give them an alkalizing effect. Eating nutrient-dense alkaline foods like mangoes may help promote bone health by preventing bone mineral loss caused by excess acidity.
Some research also suggests an alkaline diet can help reduce acid reflux by allowing the body to better neutralize stomach acid. An alkaline environment is also touted to fight inflammation and discourage development of chronic disease, though more research is needed.
Manage Diabetes
Help Manage Diabetes and Improve Insulin Sensitivity While mangoes are a sweet fruit, several studies suggest they may actually help regulate blood sugar levels and improve insulin sensitivity, reducing risk of diabetes. One reason is their relatively low glycemic index of around 51, meaning they don’t spike blood sugar rapidly.
The fiber, vitamins, minerals, and antioxidants in mangoes are thought to play a role as well. A 2018 study in mice found mango fruit extract improved insulin sensitivity and reduced markers of inflammation and oxidative stress linked to diabetes development. An earlier study showed mango improved glucose tolerance in obese individuals.
Researchers believe the plentiful antioxidants in mangoes like gallicacid and mangiferin enhance insulin’s metabolic actions and promote uptake of blood sugar by cells. The fiber also slows absorption of sugars into the bloodstream.
Eye Health
Promote Eye Health Mangoes contain over 25% of the recommended daily vitamin A needs in just one cup. This vitamin comes from pro-vitamin A carotenoid compounds like beta-carotene that give mangoes their vibrant red-orange color. Vitamin A is absolutely critical for maintaining healthy vision.
It protects the cornea that covers your eye, and helps prevent dry eyes, night blindness, and macular degeneration related to aging. Vitamin A also has a role in development of the retina to prevent blindness from birth defects. The bioflavonoids and high vitamin C content further boost the eye health benefits of mangoes.
Some evidence also suggests the carotenoid antioxidants like lutein and zeaxanthin in mangoes accumulate in the retina, where they absorb harmful blue light wavelengths and protect against oxidative damage.
Healthy Pregnancy
Support Healthy Pregnancy Rich in over 30 different vitamins and minerals, mangoes make an excellent nutrient-dense food choice for expecting mothers and their developing babies. First, mangoes contain generous amounts of folate, also called vitamin B9. Folate is critical for preventing neural tube defects like spina bifida in the first months of pregnancy.
Mangoes also provide high levels of vitamin C for proper immune function and to assist wound healing after delivery. The vitamin A is essential for proper fetal eye and lung development. Meanwhile, the iron in mangoes prevents anemia which can increase risk of premature birth and low birth weight.
In addition, mango polyphenol antioxidants may protect pregnant women from complications like gestational diabetes, preeclampsia, and other oxidative stress-related conditions. In animal studies, mango extracts reduced markers of oxidative stress and inflammation in pregnancy.
Bone Health
Support Bone Health Several nutrients abundant in mangoes play important roles in building and maintaining healthy, strong bones, including vitamin K, magnesium, calcium, copper, and potassium. Just one cup of mango contains around 20% of your daily vitamin K needs.
Vitamin K activates proteins involved in bone mineralization and can improve bone mineral density. Some observational evidence links higher vitamin K intake to a lower risk of fracture in children and reduced bone mineral loss in the elderly.
The magnesium in mangoes also contributes to bone formation and helps regulate calcium and vitamin D levels. Most people do not get enough magnesium in their diets, which could weaken bones over time.
Boost Brain Health and Function
May Boost Brain Health and Function The antioxidants in mangoes may benefit brain health, function, and memory in several ways. First, they protect brain cells from oxidative damage that contributes to inflammation and neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Mangoes are particularly rich in the polyphenol antioxidant quercetin, which animal studies show can improve memory, cognition, and neuronal function while reducing neuroinflammation. In one study, quercetin reversed several markers of oxidative stress, inflammation, and neural death in the brains of rats.
The vitamin B6 and folate in mangoes also play key roles in neurotransmitter production, neurodevelopment, and prevention of excessive homocysteine buildup that can be neurotoxic. Mangoes are a great natural source of these brain-boosting nutrients.
Exercise Performance
May Support Exercise Performance and Recovery
There is some intriguing early research on the benefits mangoes may provide for exercise performance and recovery through their unique phytochemical content. For example, several studies show mango polyphenols can enhance exercise endurance by improving energy utilization and reducing fatigue.
In one study, mice given mango fruit extract could run about 30% longer on treadmills before reaching exhaustion compared to a control group. The extract appeared to reduce lactic acid buildup, promote glycogen replenishment, and preserve more muscle strength.
Another study found the plant compounds known as gallicacid esters in mangoes both increased endurance and protected muscles and livers from exercise-induced oxidative stress in mice. Researchers believe the antioxidants protect mitochondria from damage allowing more efficient energy production.
Liver Health
Promote Liver Health In addition to exercise performance, the antioxidants in mangoes appear to offer protection for overall liver health as well. For example, several animal studies found mango plant extracts reduced fat accumulation and oxidative damage in the livers of obese and diabetic rodents.
Other rodent research indicates mango may help treat non-alcoholic fatty liver disease by reducing inflammation, oxidative stress, and abnormal lipid metabolism in the liver. Various compounds in mangoes like vitamin C, quercetin, fisetin, mangiferin, and gallicacid seem to contribute to these effects.
Mangoes may also help mitigate toxin-induced liver injury and promote liver healing and regeneration, likely through their antioxidant properties. More clinical research in humans is still needed to back up the encouraging animal findings.
Enhance Male Fertility
May Enhance Male Fertility Several animal studies point to benefits of mangoes for male fertility and reproductive health, proposing potential applications for humans. For example, extracts of mango fruit, bark, and leaves enhanced sperm quality including count, motility, and viability in diabetic rats.
Separate studies in mice showed mango fruit extracts improved testosterone levels and testicular architecture while preventing oxidative damage associated with infertility. The antioxidant effects protect testicular and sperm cells from stress induced by factors like aging, disease, toxins, and inflammation that can impair fertility.
For couples struggling with male infertility or low sperm quality, mangoes could potentially offer a natural way to boost reproductive health and fertility outcomes through their nutrient density and high antioxidants.
Promote Weight Loss
May Promote Weight Loss Despite being sweet and flavorful, mangoes are a great addition to weight loss diets. First, they are relatively low in calories yet loaded with filling fiber and nutrients to satisfy hunger. One mango contains around 135 calories and 3 grams of dietary fiber.
The combination of fiber, antioxidants, and low energy density make mangoes one of the most ideal fruits for weight loss. At the same time, their delicious taste makes them much more appealing than many “diet” foods.
Research indicates eating more fruits and vegetables like mangoes can increase feelings of fullness while reducing calorie and fat intake. The sweet taste of mangoes may also satisfy cravings for unhealthy sweets or dessert items.
Kidney Health
Support Kidney Health Compounds in mangoes may offer protection for kidney health in a few different ways. First, their potent antioxidants combat oxidative stress that can damage kidney cells and tissues over time. The vitamin C, polyphenols, and carotenoids in mangoes help neutralize free radicals.
Meanwhile, mangoes are a good source of magnesium and potassium, two nutrients that support healthy kidney function. Getting enough magnesium reduces risk of kidney stones forming, while potassium helps balance sodium levels and lowers blood pressure which eases burden on the kidneys.
Finally, animal studies show mangoes can prevent toxin-induced kidney injury. For example, mango polyphenols protected rats from kidney damage caused by toxic levels of acetaminophen.
Enhance Wound Healing
May Enhance Wound Healing Mangoes contain several nutrients and compounds that may assist the body’s wound healing process. First, they are an excellent source of vitamin C, with one cup providing over 75mg or 100% of daily needs. Vitamin C promotes healing by facilitating collagen formation and antioxidant status.
In fact, vitamin C deficiency results in impaired wound healing ability and easy bruising. Mangoes are also rich in copper which further aids wound repair by crosslinking collagen and elastin. Meanwhile, other antioxidants in mangoes like gallicacid protect cells involved in healing from oxidative damage.
Lab research shows mango extracts can stimulate wound contraction, increase antioxidants status, and enhance healing of burn wounds and skin ulcers in animal models. Of course, more human studies are still needed.
Reduce Constipation and Diarrhea
Reduce Constipation and Diarrhea As mentioned earlier, mangoes are an excellent source of dietary fiber that can help relieve both constipation and diarrhea while promoting overall gut health. Just one mango provides about 3 grams of fiber, including both soluble and insoluble varieties.
The soluble fiber like pectin draws water into the intestines to soften stools and combat constipation, while the insoluble fiber adds bulk to help push waste through more quickly. At the same time, research indicates fiber supplementation can shorten duration and improve consistency of diarrhea.
Additionally, the tannins and other plant compounds in mangoes possess anti-diarrheal effects by reducing intestinal motility and fluid secretion. So mangoes offer benefits for digestive issues on multiple fronts.
Source of Several Vitamins and Minerals
Good Source of Several Vitamins and Minerals Finally, mangoes provide a wide array of essential vitamins and minerals in considerable amounts to support your overall health. In addition to the nutrients already mentioned like vitamin C, A, B6, and folate, mangoes contain:
- Vitamin E – A fat-soluble antioxidant
- Vitamin K – Critical for blood clotting and bone metabolism
- Vitamin B5 – Helps derive energy from nutrients
- Copper – Involved in energy production and brain health
- Manganese – Cofactor for enzymes involved in metabolism
Mangoes are an excellent source of micronutrients essential for growth and development, immune function, energy production, wound healing, bone health, iron absorption, and more. Eating mangoes is an outstanding way to load up on dietary vitamins and minerals.
Conclusion
Mangoes are an amazingly healthy tropical fruit that provide an array of potential health benefits backed up by science. From boosting immunity to improving heart, skin, brain, eye, and gut health, the vitamins, minerals, fiber, and antioxidants in mangoes make them a true superfood.
In summary, mangoes:
- Are loaded with polyphenol antioxidants
- Support the immune system
- Benefit heart and digestive health
- Fight cancer and promote wound healing
- Promote skin health, vision, and brain function
- Support a healthy pregnancy and bone density
- May aid in weight loss, liver health, and fertility
- Provide essential vitamins and minerals
So enjoy this flavorful, nutrient-packed fruit in smoothies, salads, sorbets, and more for better overall health and wellness. Mangoes are truly one of nature’s superfoods worth savoring.
