9 Fantastic Health Benefits of Mangoes!

Written by Dr Prachi Garg
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Royalty amongst fruits, mangoes are one of the most popular food items. As the heat notches up in summers, people wait with bated breath for this fruit to hit the markets.

Mango lovers around the world desperately wait for summers, to enjoy this ripe, juicy, pulpy, delicious fruit. Mangoes are known for their unique flavour, taste and smell. They are power-packed with loads of nutrition and health benefits.

Health Benefits of Mangoes

  • Cancer Prevention:

One of the most famous health benefits of mangoes is their ability to fight cancer.

Mangiferin, a xanthonoid is found in mangoes. Mangiferin has antioxidant and anti-inflammatory properties. These properties protect the body against lung, brain, breast, cervix, and prostate cancers, and leukaemia. [1]

  • Good for Diabetics:

Mangoes have a low glycemic index(around 50), which means that they release sugar into the blood slowly. This prevents sudden spikes in the blood glucose levels, which helps diabetics. [2]

Dietary fibre in mangoes also helps to regulate blood sugar levels. Mangiferin in mangoes also has eminent anti-diabetic potential. [3]

Read More: 10 Low GI Fruits for Diabetic People

  • Great for Digestion:

Mangoes are rich in amylases, which help in the breakdown of large food molecules, thus improving their absorption in the body. [4]

Mangoes, thus are wonderful for digestion. Also, the dietary fibre content in the fruit helps in cleaning up our gut.

  • Immunity Booster:

Mangoes are rich in vitamin A which helps our body to fight various infections. [5]

Mangoes also contain a good amount of Vitamin C which boosts our immune system. They help in fighting off various infections and diseases by producing more fighter cells- WBCs (White Blood Cells). [6]

  • Fights Bad Cholesterol & Heart diseases:

Mangoes are known to lower cholesterol levels (LDL-Low Density Lipoprotein) in the body, due to a high amount of dietary fibre and vitamin C.

They are rich in pectin, a fibre that reduces serum LDL cholesterol levels. [7]

LDL causes the formation of plaques in blood vessels. Thus, mangoes show a protective effect on our heart.

Read More: 10 Foods That Lower Cholesterol Levels

  • Good for our Eyes:

Antioxidants, lutein and zeaxanthin present in mangoes are known to prevent macular degeneration of the eyes. [8]

They also act as a natural sunscreen for the eyes, preventing the harmful blue light from entering our eyes. [9]

Mangoes are also rich in beta- carotene which helps in the production of Vitamin A. Vitamin A is known to boost the health of our eyes, thus improving our vision. It is also useful in preventing and treating night blindness. [10]

Read More: 8 Tips to Keep Your Eyes Healthy

  • Slows down Aging:

Mangoes are rich in polyphenols which act as powerful antioxidants. Mangiferin in mangoes is also an effective antioxidant.
Antioxidants protect our body from free radical damage, thus showing anti-ageing effects. [11]

  • Good for our Skin & Hair:

Consuming mangoes in moderation is the key to radiant skin and bouncy hair. Vitamin C in mangoes helps to fight acne and clear up clogged pores.
Mangoes also protect our skin from the damage caused by harmful ultraviolet rays, thus acting as a natural sunblock. [12] Vitamin A in mangoes is also responsible for good skin and hair. [13]

Read More: 7 Home Remedies for Glowing Skin 

  • Promotes Weight Loss:

Mangoes help in weight loss!
Yes, you read that right. Consuming mangoes in moderation is known to reduce body fat and blood sugar as well. But we should not get carried away as having too much of them will make us gain weight.

How to consume mangoes?

  • Mangoes can be consumed in any form as per our personal choice but it is best to soak mangoes in water (at least for an hour) before consumption.
  • Soaking increases the absorption of healthy vitamins and minerals present in mangoes.

Also Read: 9 Proven Health Benefits of Avocado

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

About the author

Dr Prachi Garg

A Gold Medallist Physiotherapist from the Maharashtra University
of Health Sciences (MUHS), and also a qualified Dietician who later
went on to establish the “Mera Health Genie Wellness, India” in 2009
with a vision to offer the best remedies possible through the medium
of alternative medicines.
Effectively used Physiotherapy, Diet and Nutrition, Yoga, and
Acupressure to help numerous people recover from an injury or
manage a long term problem, achieving fitness goals, managing
weight and well being.

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