Health benefits of mangoes include supporting your heart, skin, and eye health. The nutrient-rich tropical fruit with hundreds of varieties has been called “the king of fruits” due to its delicious flavor and many health benefits. The mango, scientifically known as Mangifera indica L., is luscious, sweet, and fragrant, and packed with nutrients like vitamins A and C.
What’s more, mangoes are versatile as they can be eaten whole or used in a wide variety of meals and snacks, including in savory and sweet dishes.
- May Protect Against Some Diseases
Mango fruit packs plenty of polyphenols, which can be found in the peel, pulp and seed kernel.
These plant compounds have antioxidant activity that shields cells from the DNA damage that can lead to degenerative diseases, including type 2 diabetes and cancer.
- May Support Heart Health
Eating mango can be good for your heart in terms of managing the levels of lipids (e.g., cholesterol) you have in your blood. Mangoes contain a specific polyphenol called mangiferin, which can be found in plants and natural medicines. Consuming mangiferin has been associated with a reduced risk of heart disease through a reduction in lipid levels and inflammation.
- Boost the Immune System
Mangoes are a great source of carotenoids, a group of compounds that give yellow fruits their color. One of the benefits of consuming foods with carotenoids is that they are essential for boosting proper immune system functioning. The compounds also have antioxidant properties.
- Improve Skin Health
Mangoes contain high levels of vitamin C. This nutrient is needed to produce collagen, a type of tissue that gives skin its elasticity and helps prevent wrinkles and sagging.6
Other parts of the mango plant can be beneficial for the skin as well. Researchers found that Mangifera indica extract from mango leaves helped reduce acne in a small group of volunteers. However, more research is needed on the extract’s effectiveness on a larger scale.
- May Ease Constipation
Mangoes can be good for aiding digestion thanks to their fiber content. One study found that participants who ate 300 grams of mango (or one to two mangoes) daily over four weeks saw an improvement in their experiences of constipation.
- Support Eye Health
Along with vitamin C, mangoes also boast beta-carotene, an antioxidant that helps promote eye health.
Additionally, the antioxidants lutein and zeaxanthin, which are carotenoids found in mangoes, help your eyes in several ways.5 The two natural compounds, which protect the retina and lens, have been shown to:
- Enhance visual contrast
- Increase visual range
- Lessen discomfort from glare
- Reduce the time it takes the eyes to recover from the stress of bright lights
Nutrition of Mangoes
Some of the notable nutrients that mango has are vitamins A and C, as well as folate. Vitamin A is essential for developing and maintaining multiple types of tissues (e.g., epithelial tissues like skin and hair) and multiple organs.
Other than assisting in collagen production and its antioxidant properties, vitamin C helps the body absorb iron. Folate is a B vitamin and is necessary for the body to make genetic material like DNA and for cell division.
Risks of Eating Mangoes
There are a few potential risks when it comes to eating mangoes.
Worsened IBS Symptoms
Mangoes are a high-FODMAP food (carbs that the small intestine has a hard time absorbing). As a result, they may trigger gas and bloating in some individuals, particularly those with irritable bowel syndrome.
Potential Allergic Reactions
Although it’s rare, it’s possible to have allergic reactions to mangoes.
One reaction may be the result of contact dermatitis, which is when you have a skin reaction following direct contact with something. Researchers have found that people might experience these reactions after coming into contact with the skin or fruit of mangoes.
You could also experience oral allergy syndrome (OAS) when eating mangoes.16 However, OAS is not the result of having a food allergy. It’s a condition where you are pollen-sensitive and have an allergic reaction to proteins in fruit that are similar to those in pollen.
Tips for Consuming Mangoes
If you want to enjoy mangoes, you’ll want to make sure they’re stored properly, depending on how quickly you want to use them.
Mangoes can reach their peak ripeness just three to four days after being harvested. Also, the shelf life of mangoes can vary. They may last four to eight days at room temperature, but when kept cold, they can last two to three weeks.
Source: webmd
