Health Benefits Of Mangoes
We have already seen a brief about how mangoes
can be good for your health. Now, we move to
the specifics. Following are the many ways
mangoes can benefit you.
- Prevent Cancer
The pulp of the mango fruit contains carotenoids,
ascorbic acid, terpenoids, and polyphenols – all of
which are responsible for the fruit’s cancer-
preventing properties (4 ). Mangoes are also found
to contain unique antioxidants that are absent in
other fruits and vegetables (5 ). A Texas study
conducted in 2010 also supported the anti-
carcinogenic effects of mangoes (6 ).
The anticancer properties of mango are also
attributed to mangiferin, a compound primarily
found in the fruit (7 ). Another study conducted in
2015 found that mango polyphenols suppress
breast cancer ( 8). Mangiferin has also been found
to inhibit the growth of colon and liver cancer
cells and other tumor cells as well (9 ).
According to a report published by the Texas
A&M University, the polyphenolic compounds in
mangoes have antioxidant properties that help
decrease oxidative stress (oxidative stress can
lead to chronic diseases like cancer). In addition,
these compounds were also found to be anti-
inflammated diseases.
Mangoes could help reduce body fat and control
blood sugar. According to a report published by
the Oklahoma State University, mangoes contain
numerous minerals and phytochemicals that were
found to have positive effects on body fat and
glucose (11 ).
Mangoes are a rich source of beta-carotene, an
antioxidant that helps fight free radicals that
cause heart disease (12 ). - Help Lower Cholesterol
Mangoes contain pectin that was found to
decrease the serum cholesterol levels (13 ).
In another study conducted by the University of
Madras, mangiferin (one of the primary
compounds in mangoes) lowered the cholesterol
levels in lab rats (14 ). It was also found to
increase the levels of HDL (high-density
lipoprotein), the good cholesterol (15 ). - May Help Treat Diabetes
What is the relation between mango and
diabetes? A study of 20 obese adults showed that
the consumption of half a fresh mango for 12
weeks results in lowered blood glucose levels.
This effect, according to researchers, was
attributed to the presence of fiber and mangiferin,
a phytochemical (16 ).
Another study conducted in Mysore proved that
the extract of a mango peel has antidiabetic
properties (17 ).
A Japanese study showed that mangiferin might
have beneficial effects on type 2 diabetes
patients (18 ). - Promote Healthy Sex
Mangoes can be good aphrodisiacs too (19 )!
The fruit is rich in vitamin E, which is known to
boost sex drive ( 20 ). In an Australian study, the
combination of vitamin E and beta-carotene was
found to improve sperm health in men ( 21 ). This
combination was also found to be the best
defense against sperm damage ( 22 ). In another
report published by the US National Institutes of
Health, vitamin E was found to protect the sperm
membrane from oxidate damage (23 ).
Zinc is another important mineral for male and
female fertility, and mangoes are rich in it ( 24 ). - Improve Digestion
One primary reason mangoes are great for
digestion is the presence of fiber that prevents
constipation. Fiber also keeps us full for long
(25 ). It keeps our colon clean and allows it to
work optimally. In addition, mangoes contain
certain digestive enzymes that break down
proteins and aid digestion.
Fiber has also been found to maintain the health
of the digestive tract, which invariably enhances
digestion ( 26 ). - Mango During Pregnancy
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Mangoes are rich in iron and vitamins A, C, and
B6 – all of which are beneficial for pregnant
women.
Vitamin A helps fight infections and prevents
vision problems in newborns ( 27 ). - Aid Weight Loss
Mango for weight loss? Yes, you heard it right.
Certain studies have focused on the importance
of not just the mango fruit, but its skin as well.
The secret lies in the phytochemicals that act as
natural fat busters, which are found only on the
outer side of the fruit (28 ).
Another study conducted by the University of
Queensland emphasized the importance of the
mango peel (which most of us usually throw
away) for weight loss (29 ).
Mangoes contain fiber, which can be a great
contributor towards weight loss. In a University of
Minnesota study, it was proved that dietary fiber,
especially obtained from the consumption of
fruits and vegetables, can aid weight loss (30 ).
This is related to the ability of fiber to decrease
food intake in general, thereby promoting weight
loss. - Help Prevent Asthma
Asthma, though common, can have serious
repercussions. But with a bowl of mangoes on
your kitchen counter, you probably don’t have to
worry much.
Mangoes are an excellent source of vitamin C
(31 ). Though most studies have warranted further
research on the link between vitamin C and
asthma treatment, they do state that vitamin C
might have beneficial effects in certain cases
(32 ), (33 ). - Improve Eye Health
The most delicate, but one of the most important
organs of your body – the eye. And coming to
your eye health, mangoes are more than good.
They are incredible.
The vitamin A and beta-carotene in mangoes help
boost eye health (34 ). The severest cases of
vitamin A deficiency can even lead to blindness.
A report published by the Oregon State University
seconds the fact. Vitamin A improves eye health
and vision. Specifically speaking, the vitamin is
essential for the optimal functioning of the retina
(35 ).
The human eye has two major carotenoids –
lutein and zeaxanthin. Mangoes are a rich source
of zeaxanthin and invariably help improve eye
health (36 ), (37 ).
According to a Boston study, mangoes contain a
carotenoid called cryptoxanthin that was found to
reduce the risk of age-related macular
degeneration in elderly Japanese (38 ). And
according to the University of Utah Health Care,
zeaxanthin in mangoes also helps prevent
macular degeneration ( 39 ). - Promote Brain Health
Mango, being a great source of iron and vitamin
B6, is one of those ideal foods for brain health.
Iron aids the normal functioning of your brain and
vitamin B6 supports its cognitive development
(40 ).
A study conducted in Greater Noida, India proved
that mango extracts contain certain principles that
enhance memory ( 41 ). Another Thailand study
attributed the neuroprotectant properties of
mangoes to its extracts ( 42 ). - Regulate Blood Pressure
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Mangoes are rich in potassium, a key mineral that
helps lower blood pressure ( 43 ), ( 44 ). As per a
report published by Stanford Hospital and Clinics,
mangoes are a rich source of potassium and can
help prevent hypertension ( 45 ). - Enhance Skin Health
The skin is the largest organ of the body, and we
seldom take care of it. With mangoes around the
corner, this shouldn’t be a problem anymore. In a
Korean study conducted in 2013, mango extracts
were found to act against the UVB-induced skin
aging in mice ( 46 ).
As already discussed, mangoes are rich in beta-
carotene and vitamin A, and as per a German
study, these carotenoids can help enrich skin
health (47 ). Beta-carotene is also a
photoprotective agent and it quenches the
photochemical reactions in the epidermis, thereby
protecting the skin from the ultraviolet rays (48 ).
According to a Chinese study, the polyphenols in
mangoes exhibit anticancer activity and hence
can prevent skin cancer ( 49 ).
Vitamin A has also been found to reduce oil
production on the skin. So, if your acne has been
bothering you, including mangoes in your diet can
be a wise idea (50 ). The vitamin can also aid
skin growth and repair, and reduce fine lines as
well ( 51 ). - Improve Immunity
Being rich in vitamin C, mangoes play a major
role in strengthening one’s immunity (52 ). Apart
from vitamin C, mangoes also are a good source
of zinc, which is important for maintaining the
overall health of the immune system (53 ).
As per a study conducted in Rajasthan, India,
vitamin C is known to reduce the severity of
allergies and helps fight off infections (54 ). And
according to an article published by the Oregon
State University, vitamin C primarily protects the
body’s cells from reactive oxygen species (that
are generated by the immune system to kill
pathogens) (55 ). - Can Help Treat Kidney Stones
Mangoes are rich in vitamin B6, and as per an
American study, this vitamin might reduce urinary
oxalate (the oxalate stones) (56 ). The potassium
in mangoes is also found to lower the risk of
kidney stones ( 57 ). - Boost Bone Health
The presence of vitamin A is what makes
mangoes one of the good foods for bone health
(58 ). An article published by Pomona College also
supports the role of vitamin A in bone growth
(59 ).
The vitamin C in mangoes aids the formation of
collagen, which has a role to play in the making
of bones and connective tissues ( 60 ).
Mangoes also contain lupeol, a compound that
exhibits beneficial activity against inflammation
and arthritis ( 61 ). - Might Treat Anemia
Given their iron content, mangoes are beneficial
for individuals and pregnant women suffering
from anemia (62 ), (63 ).
Mangoes, given their vitamin C content, even help
in the proper absorption of iron in the body (64 ).
This ultimately helps combat anemia. - Help Fight Heat Stroke
Ripe mangoes are considered refreshing. The
juice can be used as a restorative tonic to fight
heat stroke (65 ).
Raw mangoes have also been found to be
energizing, allowing one to cool off the heat.
Mangoes also keep the body well hydrated, which
is one more reason they are preferred in hot
summers.
Also, since mangoes are a rich source of
potassium, they help maintain the levels of
sodium in the body. This regulates the fluid level
in the body and prevents heat stroke.
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Improve Hair Health
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Mangoes are rich sources of vitamin C, and hence
promote collagen production for healthy hair (66 ).
If you have dull hair and are wondering how to
make it shiny, include vitamin A in your diet – it
has scalp conditioning properties (67 ).
Orange fruits, like mangoes, are also known to
provide nourishment to hair and treat dandruff
(68 ). This can be attributed to the presence of
beta-carotene. - Might Help Treat Diarrhea
Not the fruit, but its leaves. Mango leaves are rich
in tannins and can be dried and consumed for
treating diarrhea (69 ). In some parts of the
Caribbean Islands, the mango leaf decoction is
used to treat diarrhea (70 ).