6 Health Benefits of Mangos

The delicious fruit can help a few different aspects of your health.

Luscious and sweet, mango is known as "the king of fruit"—particularly because it's a fruit that's good for you. Mangos are a natural source of carbohydrate, containing 25 grams per cup. The same serving also contains roughly three grams of filling fiber. Here are six benefits of mango, along with some simple ways to enjoy the fruit.

Mangos 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 according to a May 2021 Molecules study. 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.

They May Support Heart Health

Eating mango can be good for your heart too in terms of managing the levels of lipids (e.g., cholesterol) you have in your body. Mangos contain a specific polyphenol called mangiferin, which can be found in plants and natural medicines.

Additionally, consuming mangiferin has been associated with a reduced risk of heart disease—as found in a 2016 Nutrients study—through a reduction in lipid levels and inflammation.

They Boost the Immune System

One cup of mango provides about 11% of the daily target for vitamin A, the name for a group of compounds known as carotenoids, which is essential for proper immune system functioning (including the production and activity of white blood cells). Vitamin A is also important for growth and development of the body, as well as the development and maintenance of multiple organs.

Mangos Improve Hair and Skin Health

Vitamin A in mangos is also essential for the development and maintenance of multiple types of epithelial tissues including skin, hair, and sebaceous glands. The latter, which are attached to hair follicles, help keep hair moisturized and healthy.

One cup of mango also supplies about 75% of the daily minimum vitamin C intake. This nutrient is needed to produce collagen, a type of tissue that gives skin its elasticity and helps prevent wrinkles and sagging.

They May Ease Constipation

Mangos can be good for aiding digestion. In one of the studies reviewed in the 2021 Molecules article, participants who ate 300 milligrams of mango over the course of four weeks saw an improvement in their experiences of constipation.

However, it's important to note though that mangos are a high-FODMAP food (carbs that the small intestine has a hard time absorbing), so they may trigger gas and bloating in some individuals, particularly those with irritable bowel syndrome.

Mangos Support Eye Health

Along with having the antioxidant vitamin C, mangos also have beta carotene—another antioxidant that helps promote eye health.

Additionally, the antioxidants lutein and zeaxanthin found in mangos help your eyes in several ways. The two natural compounds, which protect the retina and lens, have been shown to increase visual range, lessen discomfort from glare, enhance visual contrast, and reduce the time it takes the eyes to recover from the stress of bright lights.

How To Eat More Mango

Fortunately, the fruit is easy to incorporate into any meal, sweet or savory. For example, you can top your avocado toast with sliced mango, or add it to Greek yogurt or overnight oats. Blend mango into a smoothie, and add it to salsa, slaw, tacos, tuna or chicken salad, and garden salads.

You can also serve mango over cooked fish, or mix it into whole grains, like quinoa or wild rice. Mango also makes a delicious and colorful addition to desserts and treats, including chia pudding, coconut milk ice cream, and even mango margaritas.

A Quick Review

Mangos are both deliciously sweet, and they're good for you. The fruit can offer potential health benefits such as immune system, digestive system, and eye health support or improvements in heart, hair, and skin health. There are also plenty of ways to enjoy mangos in every meal of the day, from breakfast to snacks to desserts.

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