In some parts of the world, mango is called the “king of fruits” (1). This fruit is not only delicious but also boasts an impressive nutritional profile.
Here are some benefits of mango.
Low in calories – One cup of fresh mango contains fewer than 100 calories and has a very low calorie density, meaning that it has few calories for the volume of food it provides.
May help prevent diabetes – Fresh mango is relatively high in natural sugar compared with other fresh fruits, but the fiber, vitamins and minerals that come with it make this an important fruit for those with diabetes when eaten in sensible portions. Studies have even linked a higher intake of fresh fruit with a lower risk of diabetes overall (2).
High in healthy plant compounds – Mango is packed with polyphenols, which are plant compounds that act as antioxidants to protect your body. This fruit has over a dozen different types concentrated in its flesh, peel, and even seed kernel (3).
Contains immune-boosting nutrients – Mango is a good source of immune-boosting nutrients. One cup of mango provides 10% of your daily vitamin A needs. Mango also contains other nutrients that may also support immunity, including copper, folate, vitamin E and several B vitamins (4).
Supports heart health – Mango contains nutrients that support a healthy heart. It offers magnesium and potassium, which help maintain a healthy blood flow. These nutrients help your blood vessels relax, promoting lower blood pressure levels (5).
May improve digestive health – Mango has several qualities that make it excellent for digestive health. It contains a group of digestive enzymes called amylases. Digestive enzymes break down large food molecules so that your body can absorb them easily. 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 (6).
May support eye health – Mango is full of nutrients that help support healthy eyes. Two key nutrients they contain are the antioxidants lutein and zeaxanthin. These are concentrated in the retina of your eye — the part that converts light into signals so your brain can interpret what you’re seeing. These nutrients are especially concentrated at the center of the retina, which is called the macula (7).
Mango is rich in vitamins, minerals, and antioxidants, and it has been associated with many health benefits. Best of all, it’s tasty and easy to add to your diet as part of smoothies and many other dishes.
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