The Health Benefits of Eating Mangoes

Mangoes, often referred to as the “king of fruits”, are not only delicious but also packed with a host of health benefits. Here are some key benefits of incorporating this tropical delight into your diet.

1. Packed with Nutrients

Mangoes are low in calories yet high in nutrients. One cup (165 grams) of fresh mango provides:

Calories: 99

Protein: 1.4 grams

Carbs: 24.7 grams

Fat: 0.6 grams

Fiber: 2.6 grams

Sugar: 22.5 grams

Vitamin C: 67% of the Daily Value (DV)

Copper: 20% of the DV

Folate: 18% of the DV

Vitamin B6: 12% of the DV

Vitamin A: 10% of the DV

Vitamin E: 10% of the DV

Vitamin K: 6% of the DV

Niacin: 7% of the DV

Potassium: 6% of the DV

Riboflavin: 5% of the DV

Magnesium: 4% of the DV

Thiamine: 4% of the DV

2. Promotes Healthy Digestion

Mangoes contain enzymes that aid the breakdown and digestion of protein, and also fiber, which keeps the digestive tract working efficiently2. Dietary fiber helps lower the risk of heart disease and type 2 diabetes.

3. Boosts Immunity

Mangoes are rich in vitamin C, a water-soluble vitamin that aids your immune system, helps your body absorb iron, and promotes cell growth and repair. This makes mangoes a great fruit to boost your immunity.

4. Supports Heart Health

The fiber, potassium, and vitamin content in mangoes all help to ward off heart disease. An increase in potassium intake coupled with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of heart disease.

5. Improves Eye Health

Mangoes are rich in beta-carotene that helps in the production of Vitamin A. The powerful antioxidant helps improve vision, boosts overall eye health, and even prevents age-related macular degeneration or loss of vision.

6. Enhances Skin and Hair Health

Mangoes are packed with vitamin A, which promotes good skin health and hair health. Vitamin A is essential for the growth of all bodily tissues, including skin and hair.

7. May Help Lower Risk of Certain Cancers

Mangoes are rich in polyphenols, which function as antioxidants. These polyphenols may offer anti-inflammatory, anti-obesity, and anti-cancer effects.

In conclusion, mangoes are not just about their rich, luscious flavor. They bring a host of health benefits to your table. So, enjoy this delicious fruit in moderation as part of a balanced diet.