As a high-fiber, high-antioxidant fruit, mangoes pack a nutritious punch. The mango is a tropical fruit with a fleshy outer part and a pit inside, much like cherries and plums. They taste similar to a peach or a pineapple. Mango nutrition includes Vitamin C, Vitamin A, Vitamin K, folate and potassium, among other vitamins and minerals. The sweet fruit boasts plenty of health benefits. Mango benefits include improved bone health, a reduced risk of heart disease, protection from macular degeneration and more.
1. Lower Blood Sugar Levels
Mango benefits include the ability to naturally lower blood sugar. Studies have shown that regular mango consumption is linked to lower blood sugar and and better blood sugar management, as well as better glycemic control. (1)
2. Manage Blood Pressure
Mango benefits include the ability to naturally lower blood pressure levels, thanks to the nutrients the tropical fruit contains. Mango nutrition includes magnesium and potassium, which work to maintain healthy blood pressure levels and prevent spikes.
3. Boost Brain Health
Mango nutrition includes Vitamin B6, which plays an important role in brain health. Mango benefits the brain by maintaining healthy neurotransmitters. The Vitamin B6 the fruit contains can also help support a healthy mood and improved sleep patterns.
4. Protects From Age-Related Macular Degeneration
Mango benefits include the ability to protect the eyes from age-related macular degeneration. Mango nutrition includes an antioxidant called zeaxanthin, which works to filter out harmful blue light rays and maintain eye health.
5. Boost Bone Health
Mangoes contain a healthy dose of Vitamin K, which plays a key role in bone health. Vitamin K works to improve calcium absorption and reduce the risk of bone fractures. Consuming mangoes on a regular basis can help naturally boost bone health.
6. Lower Heart Disease Risk
The soluble fiber in mangoes can help unclog arteries and naturally lower cholesterol levels. Mangoes also contain potassium and B vitamins, which help reduce the risk of heart disease, the leading cause of death for men and women in the United States.
7. Combat Cancer
Mango nutrition includes pectin, which plays an important role in protecting the body from different types of cancer, including breast cancer and prostate cancer. Mangoes also contain beta-carotene which has been shown to have anti-cancer properties. (2)
8. Treat Anemia
Mango benefits include the ability to prevent and treat anemia. As a high-iron food, mangoes help battle iron deficiency, which can cause fatigue, weakness, dizziness, confusion and other unwanted symptoms.
9. Provide Anti-Aging Properties
Thanks to the Vitamin A and Vitamin C they contain, mangoes provide the body with anti-aging properties. The vitamins help produce collagen proteins in the body, which slows down the skin’s natural aging process.
10. Increase Immunity
Mango benefits include the ability to naturally boost the immune system. The fruit is rich in beta-carotene, along with other vitamins and minerals that improve immunity and help protect the body from disease. (3)
11. Relieve Constipation
Mango benefits include the ability to relieve constipation. An average-sized mango contains up to 40% of the daily recommended amount of fiber, which can help fight constipation and other digestive issues.
12. Provide Asthma Relief
Thanks to the beta-carotene it contains, mango benefits include the ability to provide asthma relief. The nutrients in mangoes help fight inflammation that causes asthma to provide relief from wheezing, coughing and chest tightness.