Here’s Why Mangoes Are So Good for You

Although high in sugar, they may control blood sugar levels

Medically reviewed by Suzanne Fisher, MS, RD, LDN

Mango (Mangifera indica) is a stone fruit with a fibrous outer skin, a fleshy edible inside, and a large seed in the middle. It is native to India and Southeast Asia.

Despite being relatively under-consumed in the United States, mangoes are delicious and full of health-promoting nutrients.

This article explores the health benefits of mangoes, their potential risks, and how they stack up against other fruits.

Benefits of Eating Mangoes

Mangoes are rich in vitamins, minerals, and other beneficial plant compounds. These nutrients may help protect against cell damage, improve sexual health, support immunity, and more.

Parts of a mango tree, such as the fruit pulp, extracts of fruit kernel, leaves, and stem bark, have been utilized in traditional medicine to treat diarrhea, bleeding hemorrhoids, and various bacterial infections.

Rich in Nutrients

Mangoes are often considered a superfood because they are packed with various nutrients that support the body.

One cup of fresh mango pieces provides the following nutrients:

• Calories: 99

• Protein: 1.4 grams (g)

• Fat: 0.6 g

• Carbohydrates: 24.8 g

• Fiber: 2.6 g

• Sugar: 22.6 g

• Vitamin A: 10% of the Daily Value (DV)

• Vitamin B6: 12% of the DV

• Vitamin C: 67% of the DV

• Vitamin E: 10% of the DV

• Copper: 20% of the DV

• Folate: 18% of the DV

• Niacin: 7% of the DV

• Potassium: 6% of the DV

Low in calories, mango is an excellent source of vitamin C, providing 67% of the DV. This water-soluble vitamin keeps your immune system healthy, helps your body absorb iron, and supports collagen formation.

Mangoes are also high in copper, which is needed to produce energy, connective tissue, and red blood cells. Folate plays a crucial role in DNA production and cell division and is especially important during pregnancy as it supports proper fetal development.

In one study, mango consumers had lower intakes of cholesterol, sodium, and added sugar and higher intakes of many essential nutrients, including vitamins A, C, and E, folate (vitamin B9), and fiber.

Good Source of Antioxidants

Mangoes are rich in polyphenols (antioxidants), primarily found in the fruit's peel, pulp, and seed kernel. They protect cells from damage caused by free radicals, which are unstable molecules produced by the body as a normal byproduct of metabolism. Sun exposure, pollution, or cigarette smoke can increase free radical production.

Research suggests free radical damage can lead to the development of chronic diseases, including heart disease and cancer.

May Benefit Sexual Health

Antioxidants in mango may neutralize free radical activity to protect sperm from oxidative damage, thus improving sperm quality and fertility.

Vitamin E may also improve fertility in women and reduce inflammation and oxidative stress in the female reproductive system, protecting against reproductive disorders.

However, most research on vitamin E for women's reproductive health has been done through test tube (in vitro) or animal (in vivo) studies. Human studies are needed to confirm the potential benefits of vitamin E for women's reproductive health.

Supports Immunity

Mango is a good source of immune-boosting nutrients, including:

• Vitamin C

• Vitamin A

• Vitamin E

• Vitamin B6

• Folate

• Copper

Vitamin C contributes to immune defense by encouraging the production of white blood cells, which help the body fight infection and other diseases. Vitamin C protects immune cells against oxidative damage.

Inadequate vitamin A intake has been linked to an increased risk of infections and respiratory diseases such as pneumonia.

Supports Heart Health

The potassium in mango can help lower high blood pressure by easing tension in the walls of your blood vessels. It can also lessen the effects of sodium (salt) in the diet by increasing the amount of sodium lost through urine. Additionally, mango offers fiber, which can lower cholesterol levels and promote weight maintenance.

One study in rats found that mangiferin (a polyphenol) significantly reduced low-density lipoprotein (LDL) cholesterol (considered bad cholesterol), triglycerides, and total cholesterol levels while increasing high-density lipoprotein (HDL) cholesterol (considered good cholesterol) levels.

May Help Control Blood Sugar

Fiber, especially soluble fiber, can support healthy blood sugar levels by slowing down the absorption of sugar in the small intestine. Moreover, mangiferin has been shown to reduce fasting blood sugar in animal models.

In one industry-funded study, participants without diabetes were given one serving of mangoes or low-fat cookies with the same amount of calories daily for 12 weeks. Although the mangoes contained nearly twice as much sugar as the cookies, blood sugar levels improved during the mango intervention.

Higher fasting insulin levels have been linked to a greater likelihood of being diagnosed with prediabetes (blood sugar levels are higher than normal but not yet high enough to be considered type 2 diabetes) and other risk factors related to heart and metabolic health.

May Improve Digestion

One study found the polyphenols in mango have properties that may protect against intestinal inflammation. The fiber and polyphenols in mango may have prebiotic properties that increase the good bacteria in the intestines.

Participants with chronic constipation found that daily mango consumption was more effective at relieving constipation than taking a supplement containing the same amount of fiber. This suggests that other compounds in mangos may help improve digestive health.

Mango also contains the digestive enzymes amylase and invertase, which helps your body break down food into smaller molecules that are easy to absorb.

Can You Eat Mangoes Every Day?

Mango can be consumed daily as part of a balanced diet. However, moderation is key. Be mindful of your portion size and stick with 1 cup of fresh mango or one-half cup of dried mango per serving.

An Easier Way to Cut Mangoes

If you've ever tried to cut a mango, you may have noticed that they can be difficult to slice. Try this simple method to cut a mango into slices:

1. Slice each side of the mango just past the seed or about 1/4 inch from the center of the fruit.

2. Slice the mango's flesh without breaking the skin.

3. Use a large spoon to scoop slices into a bowl.

Types of Mangoes

There are hundreds of different mango varieties, each having a unique texture and flavor. Common types of mangoes in the United States include:

• Tommy Atkins: Medium to large size, reddish green skin color, and mildly sweet

• Kent: Dark green with a dark red blush covering a small portion of the fruit

• Honey: Small and yellow with a sweet, creamy flavor

• Haden: Medium to large with bright red and green skin

• Francis: Sweet, fruity taste, bright yellow skin, and green undertones

• Alphonso: Golden-yellow with an intense, sweet flavor and smooth texture

• Keitt: Dark to medium green in color with a firm, juicy flesh with limited fibers

Mangoes vs. Other Fruits

Mangoes have 22 grams of sugar per cup, higher than most other fruits. They are slightly higher in calories per serving, except for fruits like avocado, coconut, and banana. Mangoes also offer a higher vitamin C content than other fruits like bananas and apples.

Should Anyone Not Eat Mangoes?

Mangoes are safe and healthy for most people. However, there are a few considerations to keep in mind with the following conditions:

• Allergies: The skin of mango fruit contains urushiol, the same irritating compound that causes reactions to poison oak and poison ivy. Most people with mango allergies tend to be allergic to urushiol but can still eat the fruit if peeled.

• Diabetes: Due to the fruit's natural sugar content, people with diabetes should be mindful of their mango intake and eat it in moderation.

Summary

Mangoes are a juicy, nutrient-rich fruit that is a good source of vitamins A, B9, C, and E and antioxidants. The fruit has been linked to improved immunity, digestion, and heart health. Despite its high sugar content, consuming moderate amounts of mango may also help promote healthy blood sugar levels. Add mango to your diet by eating it alone as a snack or incorporating it into smoothies, salads, or salsas.