How healthy is eating mango?

Mangoes are native to India and Southeast Asia, with many varieties varying in flavor, shape, size and color. This fruit brings many health benefits.

Rich in nutrition

One 165g cup of fresh mango provides:

Mangoes are also rich in copper and folate, which support the healthy development of the fetus.

Low calories

Fresh mango is low in calories, a 165g cup has less than 100 calories, and is a suitable snack for people who need to control their weight. However, dried mango contains more calories and sugar, so eat it in moderation even though it is still rich in vitamins, minerals and antioxidants.

Provides plant compounds

Mangoes are rich in polyphenols – antioxidant plant compounds. There are 10 types of polyphenols concentrated in mango flesh, peel and seeds, including mangiferin, catechin, anthocyanin, gallic acid, kaempferol, rhamnetin, hydroxybenzoic acid. Antioxidants can protect cells from free radicals, reducing signs of aging and chronic diseases.

Contains immune-boosting nutrients

A 165g cup of mango provides 10% DV of vitamin A and 67% DV of vitamin C – two important nutrients for the immune system. Vitamin A supports immune function, while vitamin C helps produce and increase the efficiency of white blood cells while enhancing the skin’s defenses. Other nutrients in mangoes that support the immune system include copper, folate, vitamin E, and some B vitamins.

Supports cardiovascular health

Magnesium and potassium maintain healthy blood flow, helping blood vessels relax, promoting lower blood pressure levels. Mangiferin is an antioxidant in mango that can protect heart cells against inflammation, oxidative stress and cancer. It also helps reduce cholesterol, triglyceride and free fatty acid levels in the blood.

Improve digestive health

Mango is good for digestive health thanks to the enzyme amylase that helps break down food and absorb it easily. Water and fiber in mango also prevent constipation and diarrhea.

Beneficial for eyes

The two main nutrients in mango are lutein and zeaxanthin. These are strong antioxidants, concentrated in the macula, helping to filter harmful blue light, protecting the retina from damage, reducing the risk of eye diseases such as macular degeneration and cataracts. Mangoes also provide abundant vitamin A, which supports eye health.

Reduce the risk of cancer

Mangoes are high in polyphenols, which may have anti-cancer properties. Polyphenols can fight a damaging process called oxidative stress. They have also been found to kill or prevent the growth of many types of cancer cells such as breast cancer cells.