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!

Main photo for health benefits of mango, dangers & when to avoid
Mangos in jaffna, sri lanka

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.

Preserve mango slices on a wooden board dark wood 2022 06 22 15 08 37 utc
Best way to eat
Mango smoothie in a glass jar and fresh mango 2021 08 31 11 18 19 utc
Smoothies are great too
Org dsc06963
Sold in malaysia

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.

Photo of achcharu mango which is eaten raw and mixed with chilli powder and salt

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.

Mango sticky rice
Mango sticky rice

Top health benefits of mangos

Let’s dive into the top benefits of mango, with a focus on how mangos help with our health and wellbeing.

1.) Helps in fighting cancer

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.

Swp mangos

2.) Good for your eye health

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.

Health benefits of mango13

3.) Can aid good digestion

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.

Health benefits of mango12

4.) Promotes brain health

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.

Health benefits of mango11

5.) Strengthen the immune system

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.

Health benefits of mango10

6.) Regulating diabetes

Sweet fruits should spike sugar and cause issues in patients with diabetes right? If you consume a lot of fructose in a short time then that will be the case. However, many studies seem to show the opposite over a longer period Study 1Study 2Study 3Study 4 (More research related to the benefits of mangos are linked at the bottom of this article).

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. 

Health benefits of mango9

7.) May enhance skin health

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.

Health benefits of mango8

8.) Helping you manage weight

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.

Health benefits of mango7

9.) Improves hair health

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.

Health benefits of mango6

10.) May reduce the risk of heart disease

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.

Health benefits of mango5 1

Claims without scientific studies

There are claims with anecdotal evidence or without proper scientific studies to back them.

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
Health benefits of mango3

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.

Health benefits of mango4

Mango in Ayurveda – Traditional/Alternative medicine

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).

Ayurveda

Mangos have been used for treating illnesses with its various effects such as antibacterial, antifungal, anthelmintic, anti-parasitic, anti-tumour, antispasmodic, antipyretic, antidiarrhoeal, antiallergic, immunomodulation and gastroprotective properties. There aren’t enough clinical studies to prove some of these benefits of mangos. New studies are being conducted regularly. Previously unknown benefits of mangos but used in traditional medicine for hundreds of years have come to light in recent western medical research.

Dangers, side effects and who shouldn’t eat mangos

Unless you experience an allergy, mango is generally recognised as safe for most people, when included as part of a balanced diet.

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.

Health benefits of mango1

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.

White veg capsules and red thread heart in glass b 2021 09 01 11 26 55 utc

Your questions

Is it “mangoes” or “mangos”?

Both spellings are correct. Most spelling differences are due to American vs. British use but in this case, the Cambridge dictionary which often has different spelling for UK and USA just lists the plural as “mangoes or mangos“. Use either!

Are mangos good for you?

Mangos are packed with nutrients.

Full of fibre and help the digestive system

Mangos help prevent diabetes when consumed in moderation

May support eye health with Vitamin A

Which vitamin is present in mango?

Vitamin C and Vitamin A. Mangos also contain Copper, Folate, Thiamine, Magnesium, Niacin, Potassium and Riboflavin.

Which minerals are present in mango?

Mangos contain Copper, Folate, Thiamine, Magnesium, Niacin, Potassium and Riboflavin.

Is mango good for the liver?

Anecdotal evidence seems to suggest that mangos help with some liver functions. There are no scientific studies to back these claims.

Is mango good for blood pressure?

Green mango hanging mango field mango farm agri 2022 04 15 01 55 37 utc

One of the benefits of mango is that it contains many minerals that are good for you. One way that mangos help reduce blood pressure is by increasing potassium which can help reduce the risk of high blood pressure. To get this benefit you should eat mangos fresh or frozen and not in the form of canned, juices, jams or cakes.

Are mangoes high in sugar?

Yes. Mangos are not keto-friendly and you need to be careful if you are diabetic. Mangos, however, contain lots of fibre and other nutrients you need. Studies have shown that mangos help with controlling and preventing type 2 diabetes.

Where do mango trees grow?

Tropical and sub-tropical weather is best. Florida in the United States.

Who shouldn’t eat mangos?

Those who have allergies, those who are taking blood thinners, and people with diabetes.

Also, many syrups, mango flavouring, mango jam and various mango flavoured candy lack almost all of the nutritional benefits and are void of fibre while they contain high amounts of sugar. To get the most benefits of mangos eat them fresh or frozen/defrosted.

Woman is peeling mango for a fruit salad 2022 08 01 04 20 37 utc
Mango chia pudding 2021 08 28 10 44 49 utc

Mango: Nutritional information

Many of the benefits of mango can be attributed to the high mineral and vitamin content of the fruit along with fibre.

Nutritional values per 100g or 3.5 ounces

NameAmountUnit
Water83.5g
Energy60kcal
Protein0.82g
Total lipid (fat)0.38g
Carbohydrate15g
Fibre, total dietary1.6g
Sugars13.7g
Calcium, Ca11mg
Iron, Fe0.16mg
Magnesium, Mg10mg
Phosphorus, P14mg
Potassium, K168mg
Sodium, Na1mg
Zinc, Zn0.09mg
Copper, Cu0.111mg
Selenium, Se0.6µg
Vitamin C, total ascorbic acid36.4mg
Thiamin0.028mg
Riboflavin0.038mg
Niacin0.669mg
Vitamin B-60.119mg
Folate, total43µg
Folate, food43µg
Folate, DFE43µg
Choline, total7.6mg
Vitamin A, RAE54µg
Retinol0µg
Carotene, beta640µg
Carotene, alpha9µg
Cryptoxanthin, beta10µg
Lycopene3µg
Lutein + zeaxanthin23µg
Vitamin E (alpha-tocopherol)0.9mg
Vitamin K (phylloquinone)4.2µg
Fatty acids, total saturated0.092g
Fatty acids, total monounsaturated0.14g
MUFA 16:10.067g
MUFA 18:10.075g
Fatty acids, total polyunsaturated0.071g
PUFA 18:20.019g
PUFA 18:30.051g
Nutritional values per 100g or 3.5 ounces of mango fruit.
Fresh big mangoes 2022 08 01 04 50 26 utc
Glass of mango juice 2021 08 26 17 15 25 utc

Sources & Resources

Resources and Biological Activities of Natural Polyphenols

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277013/

Evaluation of nutritional and antioxidant properties of the tropical fruits banana, litchi, mango, papaya, passion fruit and pineapple cultivated in Réunion French Island

https://pubmed.ncbi.nlm.nih.gov/27374527/

Mango supplementation improves blood glucose in obese individuals

https://pubmed.ncbi.nlm.nih.gov/25210462/

Resources and Biological Activities of Natural Polyphenols

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277013/

Fruit and vegetable intake and risk of type 2 diabetes mellitus: meta-analysis of prospective cohort studies

https://pubmed.ncbi.nlm.nih.gov/25377009/

Food groups and risk of type 2 diabetes mellitus: a systematic review and meta-analysis of prospective studies

https://pubmed.ncbi.nlm.nih.gov/28397016/

Dietary fruit and vegetable intake, gut microbiota, and type 2 diabetes: results from two large human cohort studies

https://pubmed.ncbi.nlm.nih.gov/33267887/

Technical advance: ascorbic acid induces development of double-positive T cells from human hematopoietic stem cells in the absence of stromal cells

https://pubmed.ncbi.nlm.nih.gov/25157026/

Vitamin C and Immune Function

https://pubmed.ncbi.nlm.nih.gov/29099763/

Influence of nutrient-derived metabolites on lymphocyte immunity

https://pubmed.ncbi.nlm.nih.gov/26121194/

The vicious cycle of vitamin a deficiency: A review

https://pubmed.ncbi.nlm.nih.gov/27128154/

Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis

https://pubmed.ncbi.nlm.nih.gov/32471251/

Mango, raw – USDA – U.S. DEPARTMENT OF AGRICULTURE

https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102670/nutrients

Mangifera indica Fruit Extract Improves Memory Impairment, Cholinergic Dysfunction, and Oxidative Stress Damage in Animal Model of Mild Cognitive Impairment

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3941952/

The effect of vitamin B6 on cognition

https://pubmed.ncbi.nlm.nih.gov/14584010/

Dietary fruit and vegetable intake, gut microbiota, and type 2 diabetes: results from two large human cohort studies

https://pubmed.ncbi.nlm.nih.gov/33267887/

Childhood corneal blindness: a retrospective study in a tertiary eye hospital of eastern region of Nepal

https://pubmed.ncbi.nlm.nih.gov/28242881/

The Photobiology of Lutein and Zeaxanthin in the Eye

https://pubmed.ncbi.nlm.nih.gov/26798505/

Lutein and Zeaxanthin-Food Sources, Bioavailability and Dietary Variety in Age-Related Macular Degeneration Protection

https://pubmed.ncbi.nlm.nih.gov/28208784/

Mangiferin and Cancer: Mechanisms of Action

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4963872/

Mango polyphenolics suppressed tumor growth in breast cancer xenografts in mice: role of the PI3K/AKT pathway and associated microRNAs

https://pubmed.ncbi.nlm.nih.gov/26194618/

Mangiferin inhibition of proliferation and induction of apoptosis in human prostate cancer cells is correlated with downregulation of B-cell lymphoma-2 and upregulation of microRNA-182

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4726971/

Induction of apoptosis by lupeol and mango extract in mouse prostate and LNCaP cells

https://pubmed.ncbi.nlm.nih.gov/18444143/

Anticarcinogenic effects of polyphenolics from mango (Mangifera indica) varieties

https://pubmed.ncbi.nlm.nih.gov/20205391/

In vitro and in vivo effects of mango pulp (Mangifera indica cv. Azucar) in colon carcinogenesis

https://pubmed.ncbi.nlm.nih.gov/25796713/

Discovering the link between nutrition and skin aging

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/

Dietary fiber and body weight

https://pubmed.ncbi.nlm.nih.gov/15797686/

Mangiferin supplementation improves serum lipid profiles in overweight patients with hyperlipidemia: a double-blind randomized controlled trial

https://pubmed.ncbi.nlm.nih.gov/25989216/

Efficacy of mangiferin on serum and heart tissue lipids in rats subjected to isoproterenol induced cardiotoxicity

https://pubmed.ncbi.nlm.nih.gov/17052832/

Carotenoids and cardiovascular health

https://pubmed.ncbi.nlm.nih.gov/16762935/

Magnesium basics

https://pubmed.ncbi.nlm.nih.gov/26069819/

Plants Consumption and Liver Health

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499388/

The impact of oxidative stress on hair

https://pubmed.ncbi.nlm.nih.gov/26574302/

Endogenous retinoids in the hair follicle and sebaceous gland

https://pubmed.ncbi.nlm.nih.gov/21914489/

Interaction between warfarin and mango fruit

https://pubmed.ncbi.nlm.nih.gov/12014354/ Paywall

Related articles

Jackfruit Benefits, Recipies & 9 fun facts | Amazing Fruits

Sapodilla: An Exotic Fruit You Must Try & 5 Health Benefits

11 Best Herbal Teas for Your Health | Benefits & Dangers

7 Impressive Health Benefits of Pumpkin

LaBante Fashion with respect

Categories

Booking.com

Advert

Colourful serum bottles on beige plinths with colourful cut out shapes and ingredients imagery.

About the Author

<a href="https://strongwithplants.com/author/inga/" target="_self">Inga K</a>

Inga K

Inga became vegan in March 2018. After a series of documentaries that hit hard, she and her husband switched to a plant-based diet within a week and vegan soon after. Inga has a UK Level 5 Advanced Diploma in Diet and Nutrition.

Advert

£100 Free Credit Banner

Strongwithplants.com is a blog for anyone who strives for a healthy and happy life. We share 100% plant-based (and often healthy and oil-free) recipes and give you the best tips on finding vegan local food whilst travelling and living a plant-based lifestyle focusing on good health and spiritual wellbeing.

We like to consume food, products and services that don’t harm our bodies, animals, or the planet. Use as little as possible and recycle everything.

Each individual’s dietary needs are unique. Please seek advice from a professional nutritionist or your doctor.

Please see the full disclaimer here.

 

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *