Luscious and sweet, mango is known as the “king of fruits.” Biting into this tropical fruit can feel like pure bliss, so much so that you may wonder if something so delicious and decadent can actually be good for you. The answer is a resounding “yes.” Mangoes offer some pretty impressive perks.
In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight.
Reasons to Eat Mango
1. Packed with Nutrients
Mango is full of nutrients like vitamin C, vitamin A, and potassium. One cup of mango contains:
- 100 calories
- 25 grams of carbohydrates
- 3 grams of dietary fiber
- 24 grams of natural sugar
- 257 milligrams of potassium
- 25% of daily value of vitamin A
- 46 milligrams of vitamin C
2. High in Antioxidants
Mango is packed with polyphenols – plant compounds that function as antioxidants. It has over a dozen different types including mangiferin, catechins, anthocyanins, quercetin, kaempferol and many others.
Antioxidants are important as they protect your cells against free radical damage. Free radicals are highly reactive compounds that can bind to and damage your cells. Scientific research has linked free radical damage to signs of aging and chronic diseases.
3. Improves Digestive Health
Mango has digestive enzymes, water, dietary fiber and other compounds that aid different aspects of digestive health. Digestive enzymes break down large food molecules so that they can be easily absorbed. The digestive enzymes in mango are called amylases. Amylases break down complex carbohydrates into sugars, like glucose and maltose. These enzymes are more active in ripe mangoes, which is why they are sweeter than unripe ones.
4. Boosts Immunity
Mango is a good source of folate, several B vitamins, as well as vitamins, A, C, K and E – all of which help boost immunity.
One cup of mango contains 25% of your daily Vitamin A needs. Vitamin A helps fight infections.
The same amount of mango also provides 70% of your daily vitamin C needs. Vitamin C helps your body produce more disease-fighting white blood cells and helps these cells work more effectively.
5. Supports Heart Health
Mango contains magnesium, potassium, and the antioxidant mangiferin, which all support healthy heart function.
Magnesium and potassium help maintain a healthy pulse and relax blood vessels, promoting lower blood pressure levels.
Mangiferin helps protect heart cells against inflammation and oxidative stress. It may also help lower blood cholesterol and triglycerides.
6. Supports Eye Health
Mango contains lutein, zeaxanthin and vitamin A – which support eye health. Lutein and zeaxanthin accumulate in the retina of the eye – the part that converts light into brain signals so your brain can interpret what you are seeing. Inside the retina, lutein and zeaxanthin act as a natural sunblock, absorbing excess light.
A lack of dietary vitamin A has been linked to dry eyes and nighttime blindness. More severe deficiencies can cause more serious issues, like corneal scarring.
7. Improves Skin Health
Mango contains vitamin C, which helps maintain healthy skin. This vitamin is essential for making collagen – a protein that gives skin its bounce and combats sagging and wrinkles.
Mango is also a good source of vitamin A, which migrates to your skin and protects it from the sun.
Delicious Ways to Enjoy Mango
- Smoothies: Whip mango chunks into a smoothie.
- Whole grains: Add diced mango to any whole grain like quinoa or wild rice.
- Salads: Toss fresh mango chunks into a summer salad.
- Fish: Serve mango over cooked fish.
- Yogurt: Add fresh mango chunks as a natural sweetener to plain yogurt for a healthy snack or dessert.
- Cereals: Thaw frozen mango chunks in your hot cereal or add fresh chunks to a cold cereal for a healthy breakfast.
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