Mangoes are one of the most popular fruits in the world. The nutrients in them can offer a variety of health benefits. The vitamins and minerals in mangoes can help boost the immune system, protect against free radical damage, and promote healthy skin and eyesight.
Mangoes contain both soluble and insoluble fibres, which are important for promoting digestive health. Fibre also helps regulate blood sugar levels and can promote feelings of fullness, which can help with weight management.
Mangoes are also a good source of vitamins A and C. Vitamin A is important for vision and immune health, while vitamin C is an important antioxidant. Mangoes also contain smaller amounts of other vitamins and minerals, including B vitamins, potassium, and magnesium.
What is the nutritional value of mangoes?
The nutrient value of 100 g of mangoes according to the United States Department of Agriculture (USDA) is as follows:
Water: 83.46 g
Energy: 60 kcal
Carbohydrate: 14.96 g
Fibre: 1.6 g
Sugars: 13.66 g
Calcium: 11 mg
Magnesium: 10 mg
Phosphorous: 14 mg
Potassium: 168 mg
Vitamin C: 36.4 mg
Folate: 43 µg
Vitamin A: 54 µg
Carotene: 640 µg
What are the health benefits of mangoes?
1. Good source of vitamins and minerals
Vitamins and minerals present in mangoes help in maintaining a healthy immune system, improving vision, and preventing cell damage.
Mangoes are a good source of vitamin C and vitamin A, which are important for immune system function, vision, and skin health. The high potassium content in mangoes helps in regulating blood pressure, and the magnesium in them promotes bone health.
2. Improve digestion
Mangoes contain fibre and digestive enzymes. The fibre content of mangoes can help improve digestion and prevent constipation. The enzyme protease in mangoes breaks down proteins into smaller molecules, which makes them easier to digest. Another digestive enzyme amylase in mangoes is responsible for breaking down carbohydrates into simple sugars.
3. May help lower cholesterol
The fibre and pectin content of mangoes can help lower cholesterol levels. Pectin is a type of soluble fibre that binds to cholesterol and removes it from the body. One research concluded that phytosterols in mango leaves have the potential to reduce cholesterol levels. - NCBI
4. Help control blood sugar levels
The fibre and carbohydrate content of mangoes may control blood sugar levels. Mangoes contain a type of sugar called fructose, which is metabolised differently than other types of sugar and does not cause a spike in blood sugar levels.
5. Boost energy levels
Mangoes are packed with nutrients like vitamins C and A, fibre, and antioxidants that can help boost energy levels. Additionally, the natural sugar content in mangoes can also provide a quick energy boost.
6. Improve skin and hair health
Mangoes are a great source of vitamin C, which is important for maintaining healthy skin. Vitamin C helps protect the skin from damage caused by the sun and other environmental factors. It also promotes collagen production, which keeps the skin young and healthy.
Vitamins A and C are both important for hair health. Vitamin A helps produce sebum, which keeps the hair moisturised, and vitamin C helps produce collagen, which is also good for hair.
What are the side effects and risks of eating mangoes?
Mangoes contain a chemical called urushiol, which can cause an allergic reaction in some people. They are high in sugar and can cause blood sugar spikes in people with diabetes. Mangoes may interact with certain medications such as blood thinners and beta-blockers. Therefore, it is important to speak with a doctor before adding mangoes to your diet.
Who should avoid eating mangoes?
People with diabetes and gastrointestinal problems should avoid eating mangoes because they are high in sugar content and can cause indigestion. People who are allergic to latex should avoid eating mangoes because they can cause an allergic reaction.
Is it okay to eat mangoes every day?
Mangoes are a healthy fruit to eat, and there are no known risks of eating them every day. However, because they are high in sugar, eating too many mangoes could lead to weight gain.
How many mangoes should I eat daily?
There is no set amount of mangoes one should eat per day, but eating too many mangoes could result in stomach pain due to the high amount of fibre in the fruit. It is recommended to eat one or two mangoes per day.