Health Benefits OF Mango: The King OF Fruits

Health Benefits OF Mango: The King OF Fruits

health benefits of mango

About 25-30 million years ago, the king of fruits mango was cultivated in Northeast India, Myanmar, and Bangladesh. India made a strong connection with the world while exporting mangoes. With hundreds of types, shapes, sizes, and colors mangoes come into the market, and due to their delicious taste, it likes in the world. It has an impressive nutritional profile.

Many studies have shown that due to its nutrients, it has a lot of health benefits, such as improving digestion, preventing diabetes, and the number of polyphenols in it lowers the risk of certain cancers.

10-amazing health benefits of mango, tips on how you can enjoy it, and its nutritional content overview

Packed with Nutrients All over the world, people love mango not only because of its delicious taste but due of its abundance of nutrients.


•           Vitamin B6: 12% of the DV

•           Vitamin A: 10% of the DV

•           Vitamin E: 10% of the DV

•           Vitamin K: 6% of the DV

•           Niacin: 7% of the DV

•           Potassium: 6% of the DV

•           Riboflavin: 5% of the DV

•           Magnesium: 4% of the DV

•           Thiamine: 4% of the DV

•           Fat: 0.6 grams

•           Fiber: 2.6 grams

•           Sugar: 22.5 grams

•           Vitamin C: 67% of the Daily Value (DV)

•           Copper: 20% of the DV

•           Folate: 18% of the DV

•           Calories: 99

•           Protein: 1.4 grams

•           Carbs: 24.7 grams

Another most impressive nutrient fact of mango is that one cup of fresh mango can provide you with 67% vitamin C (Daily value). This is the water-soluble vitamin that helps to improve your immune system, absorb iron, and promotes cell growth and repair. (3 Trusted Source, 5 Trusted Source, 7 Trusted Source, 8 Trusted Source).

During pregnancy females need some minerals which are copper and Folate and mangoes are a rich source of these nutrients. Fetal growth and development are possible with the Folate and Copper. (8 Trusted Sources, 7 Trusted Sources, 10 Trusted Sources, 9 Trusted Sources).

Mangoes Are Low In Calories

Low calories are another amazing health benefit of mangoes

Fewer than 100 calories are in just one cup of mango and the density of calories is also low. When you eat fresh fruits and veggies they are low calories density.

One study conducted recently in which health Nutrition says when you consume fresh fruits like mongo before starting any meal it helps you to control your stomach from overeating (12 Trusted Sources)

Still keep in mind, that 1 cup of dried mango has different from the 1 cup of fresh mango, almost 510 calories in 1 cup of dried mango, and 1 cup of fresh mango has 100 calories. 1 cup of dried mango contains 106grams of sugar and the density of calories is higher than a fresh mango cup. Though dried mango is a rich source of nutrients such as minerals, vitamins, and antioxidants. (13Trusted Source)

Diabetes Prevention Is Possible With The Use Of Mango

Compare to other fruits fresh mango contain relatively high sugar, almost one cup of fresh mango contains 22 grams (165 Grams)

Now one question will come into your mind, this fruit can be dangerous for people who live with metabolic conditions like diabetes, or maybe for those who are trying to limit their sugar intake.

However, the people who are living with these conditions can eat fresh mangoes because no evidence suggests that if you eat mango leads to diabetes or is unhealthy for you.

Many studies it has proven that if you intake fresh fruits it may lower the risk of diabetes. However, the specific relationship between mango and diabetes has not been examined in any research (17 Trusted Source, 16 Trusted Source, 15 Trusted Source, and 14 Trusted Source).

A study conducted some years ago in which people add freeze-dried mango to their diet for almost 12 weeks saw impressive results in their blood sugar levels. The blood sugar level of those people improved day by day when they were eating one cup of freeze-dried mango every day (20 Trusted Sources)

Another recent study concluded that fresh vegetables and fruits prevent you from the onset of diabetes because these are the rich source of Vitamin c and carotenoids. Mango the king of fruits has a rich amount of these minerals and it can provide you similar benefits. (22 Trusted Sources, 21 Trusted Sources, 20 Trusted Sources, 19 Trusted Sources).

Immunity Boosting Nutrients In Mango

One more benefit of mango is that it helps you to boost your immune system

Your daily need for vitamin A is about 10% which you can get from the one cup of fresh mango. A healthy immune system can be enjoyed when you use mango daily because if an individual does not get enough amount of vitamin A then in risk of infection may be greater in them. (31Trusted Source, 32Trusted Source, 33Trusted Source).

75% of Vitamin C mango can provide you which is your daily need for this Vitamin. This vitamin has a lot of health benefits such as it producing more white blood cells in your body which fight disease cells, as a result, you see improvements in your skin defenses (34Trusted Source, 35Trusted Source).

Other nutrients like copper, Vitamin E, Folate, and several B vitamins support immunity.

Heart Health Support With Mango

Those nutrients which support heart health are present in mango

For instance, blood flow is maintained by the magnesium and potassium which are present in mango. With the help of these nutrients, your blood vessels stay relaxed, and lower blood pressure levels may be promoted with mango.

Mangiferin antioxidant in mango appears to be good for your heart health. Animal studies have found that this antioxidant protects your heart cells against inflammation, cells death, and oxidative stress (37Trusted Source, 38Trusted Source).

Digestive Health Improvement

With several qualities, mango is an excellent source that supports your digestive health.

The group of digestive enzymes called amylases in mango break down large meal molecules into small pieces, and your body absorbs the small pieces more easily than the large molecules.

In ripe mangoes, the amylases enzymes are more active than the unripe ones that’s why ripe mangoes are sweeter than unripe ones. Moreover, dietary fiber and a high amount of water in mango help your body fight issues like constipation and diarrhea.

Eye Health Support

When you add mangoes to your diet it supports your eye health. The beta-carotene in mangoes is in a rich amount which is the reason for the production of vitamin A. The antioxidants in mango provide many benefits to your eyes, including improvement in vision, prevention of loss of vision with the age, and boosting your overall eye health.

Clear Your Skin With The Help Of Mango

Vitamin A and Vitamin C are skin-friendly vitamins, these help your skin shine, and repair the damaged tissues of the skin. Exfoliating and eliminating dead pores can be possible with the use of this fruit. “Macrobiotic Nutritionist and Health Practitioner Shilpa Aurora ND say, the healing nutrients for the skin are only present in mangoes in a rich amount, and the fibers cleanse your gut.”

Mango Help You In Weight Loss

The use of mangoes in moderation helps you to lose weight. The phytochemicals that are present in the skin of mango burn your natural fat. The dietary fibers are found in the flesh of the mango.

Eating high-fiber foods such as fruits and veggies keeps you filled for a long time, and you don’t go for unhealthy snacks which increase fat in your body.

Nutritional Facts Of Mango

•           potassium: 277 mg

•           vitamin C: 60.1 mg

•  vitamin A, RAE: 89.1 micrograms (mcg)

•           beta carotene: 1,060 mcg

•           lutein and zeaxanthin: 38 mcg

•           folate: 71 mcg

•           calories: 99

•           protein: 1.35 g

•           fat: 0.63 g

•           carbohydrate: 24.8 g

•           sugar: 22.6 g

•           fiber: 2.64 g

Food and Drug Administration (FDA)(Trusted Source) and the Dietary Guidelines for Americans, 2020-2025 (Trusted Source) recommend for adults aged 18-19 or over.

165-g cup of raw mango provides


Daily requirement for adults Approxmatily

Vitamin C


Vitamin A




Vitamin B6




 The Bottom Lines

Vitamins, minerals, and antioxidants are found in high amounts in mango which provides many health benefits, including prevention of cancer, eye health, digestive system support, and all-over body health.

Add it to your diet like other smoothies and enjoy its sweet taste as well as many other health benefits of mango.

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