Hundreds of types of mango exist, each with its own characteristic taste, shape, size, and color 1 , 2. In fact, studies link mango and its nutrients to several health benefits, such as improved immunity and digestive health. Some polyphenols found in the fruit might even lower the risk of certain cancers. Here are 10 benefits of mango, including an overview of its nutritional content and some tips on how to enjoy it.
One cup grams of fresh mango provides 3 :. This water-soluble vitamin aids your immune system, helps your body absorb iron , and promotes cell growth and repair 1 , 4 , 5 , 6. Mango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy fetal growth and development 7 , 8 , 9 , Mango is low in calories yet high in nutrients — particularly vitamin C, which aids immunity, iron absorption, and cell growth and repair.
One cup grams of fresh mango contains fewer than calories and has a very low calorie density , meaning that it has few calories for the volume of food it provides. In fact, most fresh fruits and vegetables tend to have a low calorie density. One study found that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal Still, keep in mind this may not be the case for dried mango.
Just 1 cup grams of dried mango contains calories, grams of sugar, and a higher calorie density Though dried mango is still rich in nutrients like vitamins, minerals, and antioxidants, it may be best to consume it in moderation due to its high calorie density and sugar content. A 1-cup gram serving of mango contains fewer than calories. Fresh mango is relatively high in natural sugar compared with other fresh fruits, containing over 22 grams per cup grams.
You might think this could be worrisome for people living with metabolic conditions like diabetes, or for those who are trying to limit their sugar intake. However, no evidence suggests that eating fresh mango leads to diabetes or is unhealthy for people with this condition. In fact, many studies have even linked a higher intake of fresh fruit with a lower risk of diabetes overall 14 , 15 , 16 , However, one study did find that people who added 10 grams of freeze-dried mango to their diet every day for 12 weeks experienced significant improvements in blood sugar levels Another recent study concluded that consuming fruits and vegetables high in vitamin C and carotenoids could help prevent the onset of diabetes.
Mango is high in both these nutrients, so it may provide similar benefits, though more research is needed 19 , 20 , 21 , Still, because mango is high in natural sugars, it has the potential to cause a spike in your blood sugar levels if you eat too much at one time. Thus, it may still be best to consume mango in moderation, meaning a typical portion size of about 1 cup grams at a time. It may also help to pair it with other foods that are rich in fiber and protein, as this may help limit blood sugar spikes.
As long as you eat fresh mango in moderate amounts, it will likely reduce your risk of developing diabetes. Keep in mind that fresh mango does not contain as much sugar per serving as dried mango does.
It also helps in making bones stronger since it contains minerals, calcium and magnesium as well as B vitamins. It is also rich in a carotenoid called lycopene, which is an effective antioxidant. Mangoes are rich in several vitamins and are also good for lowering cholesterol.
And studies have shown that mangoes can also lower blood sugar , and even help you fight cancer. It also contains Vitamin K which aids in calcium absorption and promotes optimal bone health. Since it provides instant energy, it is a good idea to eat it before walking, swimming or going for a cardio session.
It is also a good source of sucrose, which is a fast-releasing sugar, and can be consumed post-workout. In moderation, it can also be used as a healthy substitute to fried snacks and fast foods consumed at snack times.
And if you want to lose weight, including mangoes in your diet is a good idea. However, nutritionists caution that a diet that only contains mangoes may be a bad idea. For centuries, these tropical tree fruits have been enjoyed for their sweet, bright flavor. More recently, research has uncovered added benefits in the form of key nutrients that help people fight disease, maintain a healthy weight, and even ward off some signs of aging.
While at one time considered exotic, mango fruit is now available in most supermarkets and is a common ingredient in many dishes, owing to its popular flavor and versatility — it's delicious sliced, chopped, pureed, juiced, and even roasted. Here is everything you need to know about mangoes, including their nutrition content and health benefits, plus more ways to enjoy eating them.
Research on mangoes has revealed that they may offer a number of nutritional perks, including:. Clearly, mangoes can be part of a balanced diet and help you maintain good health. Fruit, including mangoes, contains a lot of water and soluble fiber , Ali says.
A serving is roughly half of a mango, so if you stick to that amount, you will be able to better keep sugar and calories in check. Mangoes are a good source of fiber and antioxidants, including vitamin C, which means they support a healthy immune system and may fight chronic and inflammatory diseases.
They also contain nutrients that support eye and skin health and are a good part of an overall healthy diet. No one food can cut belly fat, says Natalie Allen, RD , a clinical assistant professor of biomedical sciences at Missouri State University in Springfield.
Many experts say yes. Ali points out that mangoes are a nutrient-dense fruit with more than 20 different vitamins and minerals, antioxidants, and fiber. They pack a strong dose of vitamin C, plus generous servings of folate, copper, and vitamin A, she says. While there are hundreds of kinds of mangoes, only a few are typically encountered in supermarkets. The most common is a variety called the Tommy Atkins, which has red, gold, and green skin and is available year-round, according to the Mango Board.
You may also encounter the slimmer, smaller honey or Ataulfo mango, or the Alphonse, which is used in a lot of Indian cuisine. Choose mangoes that have a nice balance between firmness and softness, Allen says. Ripe mangoes look more yellow and reddish; if you buy ripe ones, put them in the refrigerator. If you choose unripe ones, leave them at room temperature. To extend the shelf life of ripe mangoes, consider freezing them, she suggests. Slicing the fruit can be difficult, Stefanow says.
There are online tutorials that show how to slice mangoes properly. You can enjoy mango by itself as a sweet snack, but its tropical flavor pairs well with a lot of other foods, too. Slice it and add it to smoothies, salsas, yogurt, or desserts.
Mango can also be good for savory dishes, and you can grill it to caramelize its natural sugars. Stefanow suggests a tropical fruit salad: Mix diced mangoes, pineapples , and kiwis with lemon and lime juice, and top with grated ginger.
You can also toss the fruit into your favorite salad or pair it with peppers in a traditional mango chicken dish. Many people who are on the weight loss regime, or are suffering through chronic conditions like diabetes, wonder about what is the best time to eat mangoes.
Rujuta believes that a mango is versatile and you can eat it for breakfast , as a mid-meal, for lunch or as a main meal. It is completely dependent on how you love your mangoes! It depends on how many you can digest. You can eat as many mangoes as you want, but only on the condition that you eat them with love.
Eat mangoes while making sure that you shut all the noises from your phone, TV, traffic or any ongoing argument. It should be just you and the mango. We have turned into a generation which is okay with calories coming from digestive biscuits, but not with the calories in natural fruits which are coming from the farm.
We must always remember that mangoes give us much more than calories and sugar. Sugar in mango is a natural form of mango. And along with the sugar, you are also getting other essential nutrients in mangoes, like Vitamin C , fibre, Vitamin B and other therapeutic compounds which are very healthy for the body. Benefits of mangoes also include stabilising blood sugar levels. We have to learn the value the diverse variety of mangoes that we have in India, stresses Rujuta.
Rujuta seems very affirmative about mangoes being safe for diabetics. She mentions that the biggest diabetic societies in the world say that we should eat local fruits, including mangoes.
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