11 Surprising Benefits of Mangos

by Kiran Patil last updated -

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When you savor delicious and succulent mangos every season, you probably don’t think about the immense health benefits coming with every bite.

What is a Mango?

Also, known as the king of fruits, mangos are tropical fruits that belong to the same family as that of pistachios, gandaria, mombin, and cashews. Common names for mangos are mangot, manga, and mangou, depending on the region or nation. Beyond the sweet, luscious taste of mangos, they also contain an abundance of vitamins, minerals, and antioxidants that assure your optimum health.

For decades, mangos have been used to soothe the stomach. Similar to papayas, they contain certain enzymes with stomach comforting properties. Mango is rich in fiber, so if you have at least one mango every day, you almost prevent constipation, piles, and symptoms of irritable bowel syndrome (IBS). Research published in Comprehensive Reviews in Food Science and Food Safety have demonstrated that dietary fiber has a positive effect on eliminating degenerative diseases, including certain cancers and heart conditions. The more you participate in strenuous activities, the more potassium you lose, which is yet another helpful effect of mangos – high potassium content!

According to Indian beliefs, mangos symbolize life (the national fruit of India) and are used in almost every sacred ritual. Mango leaves are almost always used for festivals and wedding decorations. ‘Chutney’ made from Indian mangos has become universally popular. As the popularity of mangos has spread, many food manufacturers have introduced jellies, jams, squash, pickles, marinades, and spices that include pure mango flavor.

Mangos Nutrition Facts

Mangos are very low in saturated fat, cholesterol, and sodium. They are also an excellent source of dietary fiber and vitamin B6, as well as a good source of vitamin A and vitamin C. As per the USDA National Nutrient Database, they are rich in minerals like potassium, magnesium, and copper, and they are one of the best sources of quercetin, beta-carotene, and astragalin.

Health Benefits of Mangos

Let’s look at the most popular health benefits of mangoes in detail:

mangos

Maintain Overall Health

According to a study published in the Nutrients journal, mangos have an impressive vitamin content that assures overall health. They are rich in potassium (4% in 156 mg) and magnesium (2% in 9 mg) and are a great remedy for high blood pressure. They also contain selenium, calcium, iron, and phosphorus. Mangos are vitamin powerhouses as they are rich in riboflavin, vitamin B6, vitamin A, vitamin C, vitamin E, vitamin K, niacin, folate, thiamin, and pantothenic acid. These components help you avoid a host of diseases that can come from deficiencies of these vitamins and minerals. The vitamin E content in these fruits can even help boost your sex life by triggering the activity of your sex hormones. Powerful antioxidants in mangos can neutralize free radicals throughout the body and help prevent heart diseases, premature aging, cancer, and many other degenerative diseases.

Prevent Cancer

Mangos have high amounts of pectin, a soluble dietary fiber that efficiently contributes to lower cholesterol levels in the blood. Pectin can also help prevent the development of prostate cancer. Recently, studies at The Institute for Food Research discovered that a compound within pectin combines with galectin 3 (a protein playing a significant role in all the stages of cancer). The European Prospective Investigation of Cancer also has come up with a strong association between eating a mango and lowering the risk of cancer of the gastrointestinal tract.

A comprehensive research carried out by the Department of Nutrition and Food Science, Texas A&M University suggests that the polyphenols in mango have a chemotherapeutic potential against breast cancer.

Promote Weight Gain

Eating mangos is one of the easiest ways to gain weight. 150g of mango has around 86 calories, which can be absorbed easily by the body. Moreover, they contain starch, which transforms into sugar and aids in gaining weight. Mango milkshakes will accelerate the process of gaining weight since they also contain milk, and are notoriously delicious!

Nutrition Facts

Mangos, raw
Serving Size :
NutrientValue
Water [g]83.46
Energy [kcal]60
Protein [g]0.82
Total lipid (fat) [g]0.38
Carbohydrate, by difference [g]14.98
Fiber, total dietary [g]1.6
Sugars, total [g]13.66
Calcium, Ca [mg]11
Iron, Fe [mg]0.16
Magnesium, Mg [mg]10
Phosphorus, P [mg]14
Potassium, K [mg]168
Sodium, Na [mg]1
Zinc, Zn [mg]0.09
Vitamin C, total ascorbic acid [mg]36.4
Thiamin [mg]0.03
Riboflavin [mg]0.04
Niacin [mg]0.67
Vitamin B-6 [mg]0.12
Folate, DFE [µg]43
Vitamin B-12 [µg]0
Vitamin A, RAE [µg]54
Vitamin A, IU [IU]1082
Vitamin E (alpha-tocopherol) [mg]0.9
Vitamin D (D2 + D3) [µg]0
Vitamin D [IU]0
Vitamin K (phylloquinone) [µg]4.2
Fatty acids, total saturated [g]0.09
Fatty acids, total monounsaturated [g]0.14
Fatty acids, total polyunsaturated [g]0.07
Fatty acids, total trans [g]0
Cholesterol [mg]0
Caffeine [mg]0
Sources include : USDA

Aid in Digestion

As per a 2018 study in the Food and Function journal, mangos contain dietary pectin that helps regulate digestion.

Mangos play a prominent role in eliminating problems such as indigestion and excess acidity. The digestive enzymes in them help promote natural, efficient digestion. The bioactive ingredients in mangos like esters, terpenes, and aldehydes contribute in enhancing appetite and also improve the function of the digestive system.

Cure Anemia

Mangos are rich in iron, which makes them beneficial for people suffering from anemia. A regular, moderated intake can help eliminate anemia by increasing the red blood cell count in the body. The tonic made from mangos in Chinese herbal medicine is known as yin tonic, and it is used to treat anemia, bleeding gums, cough, constipation, nausea, fever, seasickness, and as a cure for weak digestion.

Useful in Pregnancy

Mangos are beneficial for pregnant women since they fulfill the iron requirements during pregnancy. Doctors often prescribe iron tablets during pregnancy, but instead of supplementation, you can enjoy a healthy iron-rich diet with juicy mangos. The taste buds during pregnancy usually lose some of their sensitivity, so mangos will surely prove to be the delight of your day, more than just its health benefits.

Cure Acne

Perhaps you are surprised to know that mangos are closely related to skin care. Other than bringing a healthy glow to your face, they also help to lighten skin color. You can easily enhance your beauty by including this tasty fruit in your diet on a regular basis.

Mangos effectively treat acne by opening the clogged pores of the skin. Once these pores are opened, acne formation will eventually stop. Unclogging the pores of the skin is the most effective way to eliminate acne. To enjoy this benefit, there is no need to eat them every day; you need to remove the pulp and apply it on the skin for around 10 minutes, then rinse it off.

Delay Aging

Mangos contain high amounts of vitamin A and C, which help produce collagen proteins inside the body. Collagen helps protect blood vessels and the body’s connective tissues, thereby slowing down the natural aging process. Therefore, mangos can rightly be called an anti-aging food.

Promote Brain Health

Mangos have abundant quantities of vitamin B6, which is vital for maintaining and improving the brain’s function. These vitamins aid in the amalgamation of the major neurotransmitters that contribute to determining mood and the modification of sleeping patterns. With mangos as a part of your diet, you can be assured of a healthy brain and effective nerve functioning. You will also be avoiding medicinal supplements, which have a long list of side effects. The glutamine acid content in mangos also improves concentration and memory.

Boost Immunity

Mangos are rich in beta-carotene, a powerful carotenoid. This element helps to enhance the immune system and make it impervious to bacteria and toxins. Excess beta-carotene is also transformed into vitamin A inside the body. Vitamin A is another antioxidant that gives you additional protection against the free radicals harming your internal systems.

Manage Diabetes

Further research is still ongoing, but some studies have already revealed that mangos are a great natural remedy for diabetes. It was a long-told myth that diabetics should avoid mangos because of the sweet taste; now it is being shown that other than the fruit, mango leaves are also helpful in curing diabetes. Place 10 or 15 mango leaves in warm water and close it with a lid before going to bed. In the morning, drink the water on an empty stomach after filtering the leaves. Regular practice of this method has shown positive results in the management of blood sugar levels of diabetics.

What are Mango Allergies?

Some people can be sensitive to mangos since they belong to the Anacardiaceae family and are therefore a distant relative of poison ivy. Mangos contain a small amount of a substance called urushiol, which is a toxic resin that can cause dermatitis. The severity of this skin allergy varies among individuals. However, the peel and juice of mangos are more responsible for this allergy, while the flesh of the fruit has a relatively low chance of inducing this allergic reaction.mangoinfographic

How to Buy & Store Mangos?

Buying: Some varieties of mangos do not turn red, orange or yellow. If you prefer to buy these alternative green varieties, try to look for other signs of ripeness like a sweet aroma. Green mangos are popular in Thailand, India, and Malaysia.

Selecting: To select a ripe mango, lightly press its surface to check if it is not too hard. If you buy raw or unripe mangos, keep them in a paper bag in a warm place; they will ripen within two days. If you keep the unripe mangos at room temperature, it may take them up to 1 week to fully ripen.

You will be able to recognize fresh mangos by their size; they should be about 4 inches in length while the weight can range from 9 ounces to 4 pounds. The larger the fruit, the higher the fruit-to-seed ratio. The peak season is from May through September, but there are many markets that import mangos from warm climates year-round.

Storing: You can store ripe mangos in the refrigerator for about 2 weeks, or they can be dried, frozen, cooked in the form of a syrup or puréed. In the commercial market, you can buy them in canned, fresh, and dried forms. If you buy dry mangos, be sure to rehydrate them in warm water for about four hours before adding them to your recipe.

Freezing: If you want to freeze uncooked mangos, just sprinkle sugar over the seeded, peeled, and sliced fruit. Stir lightly with a wooden spoon until the sugar melts in the juice of the mango itself. Make sure the pieces are well sugar coated. Seal them in an airtight container and refrigerate.

A Few Facts About Mangos

They originated in southern Asia, more specifically in Burma and eastern India, almost 4,000 years ago. Many stories in Indian mythology mention the mango plant, and Lord Buddha is said to have often meditated in a mango grove. Mango cultivation first spread to Malaysia, eastern Asia, and eastern Africa and was finally introduced to California around 1880. They were introduced to Africa and Brazil by Portuguese explorers, while mango cultivation started in Hawaii and Florida around the 19th century.

Mangos are found in two varieties, one from India and the other from the Philippines and Southeast Asia. Indian mangos have a bright yellow or red color, while the Philippine species has a pale green color. The mango plant requires a frost-free climate because the flowers and fruits will be damaged if the temperatures drop below 40° F. The fruits are favored by warm, dry weather.

Mango trees create a scenic landscape and grow up to 65 feet. They are also known for their longevity; some specimens are known to live for more than 300 years and continue to bear fruit. The leaves of mango trees are usually pale green in color, which darkens as they grow and increase in height. The young leaves are usually red in color. The flowers appear on a mango tree at the branch terminals. The reddish flowers are found in dense panicles of up to 2,000 tiny flowers. These flowers emit a volatile substance that may be an allergen to some people and potentially cause respiratory trouble.

The fruiting bodies of a mango tree grow at the rear end of the string-like stem (the former panicle). The size of the fruit is usually 2 to 9 inches long and the shape varies between being kidney-shaped, oval or round. The flesh of mangos has a similar consistency to that of peaches. The flesh is excessively juicy and radiates from the husk of a singular oval shaped seed. Mango fruits take 100 to 150 days after flowering to fully mature.

Proper growth of mango trees is possible only in good sunlight and soil. They grow in any well-drained soil with a pH between 5.5 and 7.5. The plant needs a deep area of soil to spread its extensive roots, and the tree requires frost protection when it is at a tender age. The trees can develop bacterial spots, pests, and other plant diseases, but there are many known treatments to keep them healthy.

Mangos are mainly grown in tropical countries, but California, Florida, Central America, and Mexico have developed their mango cultivation greatly and have become major suppliers to U.S. markets.

Now you have even more reasons to include this delicious fruit in your daily diet.

About the Author

Kiran Patil is the founder of Organic Facts. He has a keen interest in health, nutrition, and organic living. He completed his B.Tech and M. Tech (Chemical Engineering) from IIT Bombay and has been actively writing about health and nutrition since over past 12 years. When not working he likes to trek and do gardening.

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