10 Miraculous Health Benefits of Mango Fruit

Mango is best known for its sweet taste, delicious flavour, and strong aroma. This tropical fruit is not only delicious, but it is healthy too! There are a lot of nutrients in mango. Here you will find the nutritional benefits of mango and learn why you should include mango in your everyday diet.

Cute mango fruit full of nutritious benefits

Nutrients In Mango

The amazing thing about mango is that it is full of healthy nutrients but it’s low in calories i.e it has only about 100 calories per serving.

Mangos are a great source of vitamins, minerals, and antioxidants. These nutrients provide important health benefits which are discussed in this post. Let’s have a look!

10 Amazing Nutritious Benefits of Mango

  1. Blood

Mango is rich in vitamin C and vitamin K. Vitamin C helps in forming blood vessels and collagen (the main structural protein). While vitamin K is effective in blood clotting as well as in preventing anaemia (a condition in which there is a lack of enough red blood cells).

  1. Heart Health

Mango is good for heart health. It contains a good amount of Potassium and Magnesium which help in lowering blood pressure. This fruit also contains high levels of a unique type of fibre called pectin fibre which helps in reducing the low-density lipoprotein (LDL), also known as bad cholesterol, thus decreasing the chances of heart attack or stroke. (LDL collects in the walls of blood vessels and blocks the blood flow). Moreover, there is another compound found in mango which protects heart health, called mangiferin. Research shows that mangiferin may be effective in reducing the inflammation of the heart.

Healthy heart doing exercise

  1. Immune System

The vitamins and antioxidants in mango can boost your immunity. Because of its vital role in the immune system, vitamin A is known as an anti-inflammatory vitamin. Research suggests that vitamin A plays important role in the development of the immune system. Moreover, it also helps in the production of white blood cells.

  1. Digestive System

Mango has some components which are good for digestive health. A group of digestive enzymes-amylases are found in mango. Amylases help break down complex starches and also help in the absorption of food molecules.

A research was published in the official journal of the Federation of American society for experimental biology. This research suggested that people who eat mango every day might show fewer symptoms of constipation as compared to those who take an equivalent amount of isolated fibre.

Additionally, the prebiotic dietary fibre present in mango can help in keeping the gut healthy, by feeding the good bacteria in the gut.

  1. Cancer

One of the benefits of mango is that it is rich in polyphenols which have antioxidant activity that protects the cells from DNA damage which may lead to degenerative diseases i-e cancer and type 2 diabetes.

Similarly, studies suggest that mango polyphenols decreased oxidative stress and destroyed several cancer cells including leukaemia, breast, colon, lung, and prostate cancers.

The fruits and vegetables which are orange in colour, like mango, contain beta-carotene. Beta-carotene fights the cancer-causing free radicals. The skin cancer foundation suggests that a diet rich in beta-carotene such as mango may reduce the risk of skin cancer.

  1. Eye Health

The antioxidants lutein and zeaxanthin in mango support eye health. They act as sunblock in the retina – they protect the retina and lens from harmful ultraviolet rays.

The beta-carotene in mango help in the production of vitamin A. In addition, mango itself is a good source of vitamin A, which plays a crucial role in eyesight. Vitamin A improves vision and prevents age-related macular degeneration. Vitamin A deficiency may cause dryness in the eyes and night blindness.

  1. Skin and Hair Health

The secret of the skin benefits of mango lies in vitamins. Since mango is rich in vitamins especially vitamin A and vitamin C, both of which have magical effects on skin and hair. Mango consumption may improve skin and hair health.

Vitamin A plays a significant role in the development and maintenance of different types of epithelial tissues. These include hair and skin tissues as well as sebaceous glands. These glands are attached to hair follicles keeping the hair healthy and moisturized. Studies suggest that deficiency of vitamin A may cause hair loss.

Likewise, vitamin C has a major role in skin health. It helps in the production of collagen which is a tissue responsible for the elasticity of the skin. Vitamin C may prevent the skin from ageing.

  1. Blood Sugar Regulation

Although mango is one of the most sugary fruits, it also contains a considerable portion of dietary fibres that helps in regulating blood sugar levels. Additionally, the average glycemic index of mango is 51 (which is low). While low glycemic foods keep a check on the release of sugar in the blood.

A pilot study at Oklahoma State University concludes that the participants men and women of the research studies who ate 10 grams of freeze-dried mango pulp every day had lower blood glucose levels than they had before the experiment. This is one of the most unexpected health benefits of mango.

  1. Weight loss

Although mango is a sweet fruit full of sugars, it may be useful for weight loss. The phytochemicals in mango suppress fat cells and genes. The dietary fibres in mango also play a role in weight control. Eating fibre rich food will make you feel full for a longer time, which may help you avoid overeating. Mango is low in fats and full of nutrients. Due to its sweet delicious taste, mango can be taken as a healthy dessert and help prevent you from unhealthy snacks.

  1. Prenatal Development

The vitamins and minerals in mango support the healthy development of the baby. Mango is rich in vitamin C, A, B6, and folate. Vitamin C helps in the absorption of iron which is very important to prevent anaemia. While, vitamin A is essential for the eye and the immune system as well as in the development of bones, heart, lungs, and kidneys of the baby. Moreover, vitamin B6 plays a crucial role in the development of the nervous system, while folate in the mango can help in the development of the fetal brain and spinal cord.

A box full of glowing and juicy mangos


Mango is a wonderful fruit, rich in both taste and nutrients. Adding mango to your diet may prevent you from diseases and health conditions. The benefits of mango are just beyond doubt, which makes me think how many treasures of nutrients are hidden in this small fruit.

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