The Mighty Mango
In some parts of the world, mango (Mangifera indica) is called the “king of fruits”, and is not only delicious but also boasts an impressive nutritional profile.
In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.
Mango is low in calories yet high in nutrients — particularly vitamin C, which aids immunity, iron absorption and growth and repair.
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, rhamnetin, benzoic acid and many others.
Antioxidants are important as they protect your cells against free radical damage, reducing the signs of aging and chronic disease.
May Boost Immunity
Mango is a good source of immune-boosting nutrients such as vitamin C and vitamin A.
Mango also contains folate, vitamin K, vitamin E and several B vitamins, which aid immunity as well.
May Support Heart Health
Mango contains nutrients that support a healthy heart, for instance, it offers magnesium and potassium, which help maintain a healthy pulse and your blood vessels relax, promoting lower blood pressure levels.
As mentioned, it also contains a unique antioxidant called mangiferin, which has been found in animal studies to protect heart cells against inflammation, oxidative stress and apoptosis (controlled cell death).
May Improve Digestive Health
Mango has several qualities that make it excellent for digestive health, as it contains a group of digestive enzymes called amylases.
Amylases break down complex carbs into sugars, such as glucose and maltose. These enzymes are more active in ripe mangoes, which is why they’re sweeter than unripe ones.
Moreover, since mango contains plenty of water and dietary fiber, it may help solve digestive problems like constipation and diarrhea.
One four-week study in adults with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than a supplement containing a similar amount of soluble fiber.
May Support Eye Health
Mango is full of nutrients that help support healthy eyes, including lutein and zeaxanthin. These accumulate in the retina of the eye — the part that converts light into brain signals so your brain can interpret what you’re seeing — especially at its core, the macula.
Inside the retina, lutein and zeaxanthin act as a natural sunblock, absorbing excess light. In addition, they appear to protect your eyes from harmful blue light.
Mangoes are also a good source of vitamin A, where lack of dietary vitamin A has been linked to dry eyes and nighttime blindness. More severe deficiencies can cause more serious issues, such as corneal scarring.
May Improve Hair and Skin Health
Mango is high in vitamin C, which promotes healthy hair and skin, and is essential for making collagen — a protein that gives structure to your skin and hair. Collagen gives your skin its bounce and combats sagging and wrinkles
May Help Lower Your Risk of Certain Cancers
Mango is high in polyphenols, which may have anticancer properties.
Test-tube and animal studies found that mango polyphenols reduced oxidative stress and stopped the growth or destroyed various cancer cells, including leukemia and cancer of the colon, lung, prostate and breast.
Delicious, Versatile and Easy to Add to Your Diet
Here are some ways you can enjoy mango:
Add it to smoothies.
Dice it and add to salsas.
Toss it into a summer salad.
Slice it and serve it along with other tropical fruits.
Keep in mind that mango is sweeter and contains more sugar than many other fruits, so as with everything moderation is key! Fresh mangos are in peak season right now, so take advantage of this tasty, healthy, tropical fruit this summer!
*information adapted from article in healthline written by Ryan Raman, MS, RD