The healthier side of eating Mangoes

Mangoes are undoubtedly the most mouth-watering and delicious fruit on planet Earth. Mangoes belong to the drupe family. The members of the family have an outer fleshy part surrounding a shell or a pit. Olives, dates, and coconuts are some other members of the drupe family.

Mangoes range widely in terms of color, shape, size of the seed and taste. In addition, mangoes are a powerhouse of the nutrients. They contain about 20 vitamins and minerals. They also are a good source of carbohydrates and proteins.

Philippines, China, Thailand, and India are considered to be the biggest producers of mangoes all around the world. The largest and heaviest mango, to be known yet, weighed about 3.5 kilograms and is from Philippines. It also won the Guinness world record.

Besides an appetizing and tempting taste, mangoes have great health benefactions too. Consuming fruits and vegetables have been linked to a healthy life for centuries. Numerous studies indicate that fruits and vegetables can avoid numerous health-related risks and complications. The article discusses in detail what benefits mangoes offer regarding health and nutrition.

Mangoes are rich in nutrients

A cup of diced mango contains 100 calories, 1 gram protein, 0.5 grams fat, 24 grams of sugar, 3 grams of fiber, 100 percent of the daily required vitamin C, 20 percent of vitamin A, 20 percent of folate, 10 percent of vitamin B-6, and 8 percent of vitamin K and potassium. Mangoes are also rich sources of copper, calcium, and iron. They also provide antioxidants such as Zeaxanthin and beta-carotene.

All of these nutrients are required for the crucial functioning of the body. The antioxidant content fights the reactive species harming the corporal cells. The vitamin content promotes a healthy metabolism and fortifies the immune system. Mineral elements and other organic nutrients contribute to the general well being of the individual in many ways. They impart energy to the body and prevent or neutralize any kind of damage to the cells.

Mangoes keep various diseases at bay! They can prevent diseases or minimize the damage caused by various illnesses. These diseases or disorders include,

Age-related macular degeneration

Mangoes are rich sources of Zeaxanthin. It is antioxidant in nature. It fights the reactive species that may harm the living body. Most importantly, it filters out the harmful blue light rays. Thus, it plays a protective role in eye health and possibly minimizes the damage from macular degeneration.

Earlier studies also state that three or more servings of fruits per day decrease the risk and progression of age-related macular degeneration. Mangoes are also a rich source of vitamin A which plays a crucial role in keeping your eyes safe and vision healthy. Insufficiency of vitamin A often causes prompt visual impairments including night blindness and dryness.


The beta-carotene content of the mangoes plays a protective role against prostate cancer. A study conducted at the Harvard School of Public Health’s Department of Nutrition also backs the fact that beta-carotene can fight cancerous cells residing in your body. In addition, another study, conducted in Japan, reports beta-carotene to reduce the risk of colon cancer.

A study was conducted by Texas Agri-Life Research where mangoes were tested against cancerous cells. The researchers employed the polyphenolic extract from mangoes against colon, breast, lung, and prostate cancer tissues. Mangoes exhibited some impact on all the tested tissues, however; they were most effective with breast and colon cancers. They also inhibit the proliferation and spreading of cancerous cells to other parts of the body.

The researchers are also planning a study to link mangoes and inflammation. They are intending to focus individuals with increased intestinal inflammation, and therefore a higher risk of cancer, and find out how mangoes can help with the problem.


The patients with type-1 diabetes are often recommended to consume a high fiber diet. Fiber lowers the elevated level of glucose in the blood. A cup of mango provides about 3 grams of fiber. Thus, it can help diabetic patients, being an easy source of fiber. However, the high sugar content of mangoes may be dangerous for the diabetic patients so they must consume mangoes carefully.

Heart Disease

The fiber, potassium, and vitamin content of mangoes minimize the risks of heart diseases. Nutritionists often recommend a high intake of potassium along with a decrease in sodium intake. It is an important dietary recommendation especially for the people who are at increased risk of cardiovascular issues including hypertension. Potassium improves heart health and counteracts hypertension efficiently.

The phytochemicals present in mangoes also control your muscle to fat ratio. They also regulate the level of cholesterol, reducing the risks of obesity and heart diseases.

Mangoes can beat your age

Mangoes, or their collagen content, fight the signs of aging. They prevent fine lines and wrinkles from showing up on your skin. Ladies can use a mashed mango mask for the health of their skin. It radiates the skin cells making you look younger and beautiful.

In addition, the vitamin-C content of the mangoes maintains healthy levels of collagen in your body which improves the structure and texture of your skin. It opens up the clogged pores and prohibits the formation and growth of pimples.

Boost bone health

Mangoes are a rich source of vitamin K, A, and C. All these vitamins are crucial for healthy bones. A lower intake of vitamin K is often associated with a higher risk of bone fracture. Vitamin K also improves the absorption of calcium for optimal bone health.

Vitamin A and C also promote the well being of bones. They are linked with the formation of collagen i.e. the fibrous part of your bones. They also add to the density of the bones making them strong against injuries. However, excessive intake of vitamin A is also reported to trigger an increase in bone-dissolving cells resulting in bone breakage.

Promote a healthy brain

The vitamin B-6 or Pyridoxine found in mangoes helps your brain by delivering neurotransmitters. Deficiency of Vitamin B-6 is often linked with various psychological incapabilities.

Improve digestion

The high fiber and water content of mangoes promote a regular and healthy digestive tract. It helps to prevent various digestive issues like constipation and Crohn’s disease. The terpenes and esters found in the extract of mangoes can alleviate the acidity of the stomach.

The high water content of mangoes also avoids heat strokes.

Mangoes keep your body alkaline

A good alkalized body is at a decreased risk of chronic pain and diseases. Eating a moderate amount of mangoes can help you with maintaining the alkalinity of your body. The potassium content of the mangoes alkalizes your body efficiently. It maintains the optimal pH of your body within normal ranges ensuring a healthy functioning of the body metabolism.

Promote healthy hair

Vitamin A promotes the production of sebum that moisturizes your hair and scalp. It also adds to the structural cells of the hair making them long and strong. The vitamin C helps to absorb iron which is necessary for the healthy growth of hair.

Mangoes enhance your sexual life

Vitamin E enhances the sex drive in men. It impacts a man’s sex drive and helps the soundness of sperm in men. Mangoes, being a good source of vitamin E, avert the oxidative harm on the sperms. Thus, mangoes ensure a healthy sexual life.






Areeba Hussain

Areeba is an independent medical and healthcare writer. For the last three years, she is writing for Tophealthjournal. Her prime areas of interest are diseases, medicine, treatments, and alternative therapies. Twitter @Areeba94789300

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