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4 health benefits of mango
Written by Ryan Roman, MS, RD and Cecilia Snyder, MS, RD - Clinically reviewed by Kathy W. Warwick, RD, CDE, Nutrition - Updated November 3, 2021
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In some parts of the world, the mango (Mangier indica) is known as the "king of fruits" (1 reliable source).
It is a droop or stone fruit, which has a large seed in the middle.
Mango is native to India and Southeast Asia, and has been cultivated by people for over 4,000 years. There are hundreds of varieties of mango, each with its own distinctive taste, shape, size and color (1 reliable source, 2 reliable source).
This fruit is not only delicious, but also has an impressive nutritional profile.
In fact, studies have linked mango and its nutrients to many health benefits, for example improved immunity and digestive health. Some polyphenols in fruits also reduce the risk of certain cancers.
Here are 4 benefits of mango, an overview of the nutrients in it and some tips on how to enjoy it.
Kirsty Berg / Stony United
1. Nutrients are abundant
Many people love mangoes - not only because they are delicious, but also because they are very nutritious.
One cup (165 grams) of fresh mango (3 reliable sources):
Calories: 99
Protein: 1.4 g
Carbohydrates: 24.7 grams
***: 0.6 g
Fiber: 2.6 grams
Sugar: 22.5 grams
Vitamin C: 67% of daily value (DV)
Copper: DV. 20%
Folate: 18% in DV
Vitamin B6: 12% in DV
Vitamin A: 10% in DV
Vitamin E: 10% in DV
Vitamin K: 6% in DV
Niacin: 7% in DV
Potassium: DV. 6%
Riboflavin: 5% in DV
Magnesium: DV. 4%
Thiamine: DV. 4%
One of the most attractive nutrients in it, just 1 cup (165 grams) of fresh mango provides 67% DV for vitamin C. This water-soluble vitamin helps your immune system, helps your body absorb iron and promotes cell growth. And repair (1 trusted source, 4 trusted sources, 5 trusted sources, 6 trusted sources).
Mangoes are a good source of minerals such as copper and folate, which are important nutrients during pregnancy because they contribute to the growth and development of a healthy fetus (7 reliable sources, 8 reliable sources, 9 reliable sources, 10 reliable sources).
Summary
Mangoes are low in calories but high in nutrients — especially vitamin C — which helps in immunity, iron absorption and cell growth and repair.
2. Low calories
Another advantage of mango is that it is low in calories.
One cup (165 grams) of fresh mango has a caloric content of less than 100 calories and is very low, which means that it contains some calories in that whole diet.
In fact, most fresh fruits and vegetables have a low calorie density. One study found that eating fresh fruits such as mango at the beginning of a meal may help prevent overeating after a meal (11).
Still, keep in mind that this may not be the case with dried mangoes. Just 1 cup (160 grams) of dried mango contains 510 calories, 106 grams of sugar and a high calorie concentration (13 reliable sources).
Although dried mangoes are still rich in nutrients such as vitamins, minerals and antioxidants, it is advisable to consume them in moderation due to their high calorie concentration and sugar content.
Summary
1 cup (165 grams) of mango contains less than 100 calories. Due to its low calorie density, it is a great choice if you want to reduce your calories only when you are completely and satisfied.
3. May help prevent diabetes
Fresh mangoes have a high natural sugar content of 22 grams (165 grams) per cup compared to other fresh fruits.
You may think this is of concern to people suffering from metabolic conditions such as diabetes or to those who are trying to limit their sugar intake.
However, there is no evidence that eating fresh mango fruit causes diabetes or is unhealthy for those with the condition.
In fact, many studies have shown that high intake of fresh fruits reduces the risk of diabetes (14 reliable sources, 15 reliable sources, 16 reliable sources, 17 reliable sources).
Much research has not been done to examine the specific relationship between fresh mango and diabetes.
However, one study found that people who included 10 grams of frozen-dried mango in their diet daily for 12 weeks experienced significant improvements in blood sugar levels (18 reliable source).
Another recent study concluded that consuming fruits and vegetables that are high in vitamin C and carotenoids can help prevent diabetes. Mango is high in these two nutrients, so it may offer similar benefits, although more research is needed (19 reliable sources, 20 reliable sources, 21 reliable sources, 22 reliable sources).
However, since mangoes are high in natural sugar, eating too much at once can increase your blood sugar levels.
Therefore, it is still best to take mangoes in moderation, i.e. 1 cup (165 grams) at a time is the normal portion size. It can also be paired with other foods rich in fiber and protein, as it helps limit blood sugar spikes.
Summary
As long as you eat a moderate amount of fresh mango fruit, it will reduce your risk of developing diabetes. Keep in mind that fresh mangoes do not contain as much sugar as dried mangoes.
4. Healthy plant compounds are high
Mango fruits are packed with polyphenols, plant compounds that act as antioxidants to protect your body (1 trusted source, 2 trusted source).
There are more than a dozen different varieties of this fruit that are concentrated in its flesh, skin and seed kernel. Of these (23 trusted sources, 24 trusted sources, 25Trus...
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