Top 10 Health Benefits of Mango, Dangers & When to Avoid

Mangos are a delicious tropical fruit with many health benefits. We will examine the top benefits of mango and instances when you need to avoid the fruit.

There is an estimated 500+ varieties of mangos around the world.

There are 20 different varieties of mangoes with different shapes, sizes, and colours each with its own distinct taste and flavour in Sri Lanka alone where I ate the most mangos!

It is consumed ripe and unripened. Ripe mangos can be eaten as a fruit when peeled, extracted juice, and smoothies as well as pickles, chutneys, curries, desserts and cakes. Raw mangoes are used in cooking while ripe ones are best in salads, desserts, sorbets and ice-creams. The large seed is not edible.

In Sri Lanka, I was introduced to Achcharu mango which is eaten raw and mixed with chilli powder and salt. It’s a unique and interesting way to eat mangos.

In Thailand, you can find Mango Sticky Rice, a popular dish made from glutinous rice, fresh mango and coconut milk. Be careful as they sometimes add condensed dairy.

Mangoes contain a variety of antioxidants such as quercetin, fisetin, isoquercitrin, astragalin, gallic acid and methyl gallate. Many of the benefits of mangos can be attributed to these antioxidants which show promising results against breast cancer, colon cancer, prostate cancer and leukaemia.

A study by Texas University found that the polyphenols in mangoes have anti-carcinogenic effects that help decrease oxidative stress.

Mangiferin and Lupeol are also attributed to anticancer properties and show promising results in fighting prostate cancer. Other studies show positive results in inhibiting tumour growth.

Mangos come with lots of vitamin A, making them a perfect fruit to improve eyesight and help prevent night blindness and dry eyes.

Two of the key nutrients that mangos contain are the antioxidants lutein and zeaxanthin. Studies show that these two nutrients can help with Macular Degeneration Protection. Studies also indicate that lutein and zeaxanthin act as a natural sunblock inside the eye.

The enzymes in mangoes help in breaking down protein content in the body. They are enriched with fibre and aid good digestion preventing many stomach-related diseases.

Digestive enzymes in many fruits and ones particularly rich in enzymes such as mangos help break down large food molecules so that your body can absorb them easily. These enzymes are more active in ripe mangoes.

A 4-week study in adult humans with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than taking a supplement containing the same amount of soluble fibre.

Mangoes contain vitamin B6. When taken along with other foods rich in vitamin B6, it may promote brain health. Studies indicate the positive effect of vitamin B6 on cognition, the same research suggests that deficiency of B6 can increase the risk of depression and seizures.

Another study shows that mango extracts can protect against mild cognitive impairment.

However, we need more studies to further understand the cognitive benefits of mangos.

Vitamin C, Vitamin A and carotenoids make mangos a good source of immune-boosting nutrients keeping us strong and healthy.

The benefits of Vitamin C for the immune system are known but the amount of research in this area continues with studies showing the positive effects.

Vitamin A is also essential to our immune system as shown by study after study.

Another study did find that those who added 10 grams of freeze-dried mango to their diet every day for 12 weeks experienced significant improvements in blood sugar levels.

Recent studies also show that fruits and vegetables high in vitamin C and carotenoids such as mangos help prevent the onset of diabetes.

There are various sources claiming that mango leaves are great to regulate diabetes but not enough peer-reviewed studies were found to back this claim. 

A study by the Korea Institute of Oriental Medicine found that mango extracts may act against UVB-induced skin ageing.

A German study shows that carotenoids such as the ones found in Mangos help enrich skin health. Beta-carotene is also a photoprotective agent that is thought to help fight harmful UV rays.

According to a Chinese study, polyphenols in mangoes exhibit anticancer activity. These can help reduce the risk of skin cancer.

Eating one mango makes you feel fuller because of the fibre and water content. Mangos are also nutriant dense. A study by the University of Minnesota proves yet again that dietary fibre, especially from fruits and vegetables, can aid weight loss. Polyphenols may also help burn more fat, resulting in weight loss.

It is high in fibre, antioxidants and phytonutrients.

Vitamin A found in mangos help improve hair follicles and promotes scalp health. This study states: “Vitamin A and its derivatives (retinoids) are critically important in the development and maintenance of multiple epithelial tissues, including skin, hair, and sebaceous glands”

This study on ‘The impact of oxidative stress on hair’ shows the importance of polyphenols on hair.

Mangoes are high in magnesium. A study conducted by Aachen University in Germany found that dietary intake of magnesium may improve heart health.

Mangos are also a rich source of beta-carotene. Studies show that carotenoids can reduce heart disease risk by preventing the oxidation of cholesterol in the arteries.

A double-blind randomized controlled trial showed that Mangiferin supplementation (a compound found naturally in Mangos) improved lipid profiles in overweight patients.

May promote liver health

• Raw mango is a great detoxifying ingredient
• It May assist to prevent common liver disorders by boosting bile production
• Increases the absorption of fat by cleansing the toxins out of the body

Mango as an aphrodisiac

Mangos contain minerals associated with sexual health including magnesium, potassium and manganese. Mangos also contain folate which is beneficial to women’s health, particularly for conceiving.

Ayurveda is an alternative medicine system with historical roots in the Indian subcontinent mostly in India, Sri Lanka, and Nepal. Ayurveda is made up of the Sanskrit words Ayur (life) and Veda (science or knowledge).

Sugar / Diabetes

You need to be careful if you are diabetic as mangos can spike up sugar if you eat large amounts.

While they are generally ok as whole fruit, processed mangos will reduce the benefits of mangos and increase all the risks. So mango juice and desserts made out of mangos are almost always bad for you compared to the whole fruit.

Also, many syrups, mango flavouring, mango jam and various mango flavoured candy lack almost all of the nutritional benefits while they contain high amounts of sugar.

Warfarin – Blood thinner

If you are taking Warfarin (used to prevent blood clots, thrombosis, embolisms, strokes etc) you need to be careful with many fruits and vegetables. Particularly ones high in Vitamin-K. Mangos are not particularly high in vitamin K but you should be mindful anyway. It’s best to discuss your diet with your doctor.