Mangoes Have a Lot of Health Benefits

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Mango (Mangifera indica) is known as the "king of fruits" in various regions of the world (1Trusted Source).

1. Low calorie intake
Another advantage of mango is its low calorie content.

Fresh mango contains fewer than 100 calories per cup (165 grammes) and has a very low calorie density, meaning it has little calories for the amount of food it offers.

Fresh fruits and vegetables, in particular, have a low calorie density. According to one study, eating fresh fruit like mango at the outset of a meal can help you avoid overeating later on (11Trusted Source).

Keep in mind, however, that this may not be the case with dried mango. A cup of dried mango (160 grammes) has 510 calories, 106 grammes of sugar, and has a greater calorie density (13Trusted Source).

2. May aid in the prevention of diabetes
When compared to other fresh fruits, fresh mango has a high natural sugar content, with about 22 grammes per cup (165 grams).

You might believe that this is concerning for persons who have metabolic diseases such as diabetes or who are trying to reduce their sugar intake.

However, there is no evidence that eating fresh mango causes diabetes or is harmful to persons who already have it.

Indeed, numerous studies have linked a larger intake of fresh fruit to a decreased overall risk of diabetes (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).

There hasn't been much research done on the association between fresh mango and diabetes.

3. Rich in plant compounds that are beneficial to one's health.
Polyphenols, which are plant chemicals that protect your body by acting as antioxidants, are abundant in mango (1Trusted Source, 2Trusted Source).

In the flesh, skin, and even seed kernel of this fruit, there are more than a dozen different sorts. (23Trusted Source, 24Trusted Source, and 25Trusted Source) are a few of them:

Catechins, anthocyanins, and gallic acid are all found in the mangiferin.
benzoic acid kaempferol rhamnetin
Antioxidants are essential for cell protection against free radicals. Your cells may be harmed by these extremely reactive chemicals (24Trusted Source, 25Trusted Source).

Free radical damage has been related to ageing and chronic diseases, according to research (25Trusted Source, 26Trusted Source).

Mangiferin is the most well-known polyphenol, and it is sometimes referred to as a "super antioxidant" because of its potency (

28Trusted Source 27Trusted Source 28Trusted Source 27Trusted Source 27Trusted Source 27Trusted Source 28.

4. Helps to keep the heart healthy
Mango is high in nutrients that promote heart health.

It contains magnesium and potassium, for example, which help to maintain a healthy blood flow. These nutrients aid in the relaxation of blood vessels, resulting in decreased blood pressure (37Trusted Source, 38Trusted Source).

Mangiferin, a powerful antioxidant found in mangos, looks to be beneficial to heart health (28Trusted Source, 30Trusted Source).

Mangiferin has been shown in animal experiments to protect cardiac cells against inflammation, oxidative stress, and cell death (39Trusted Source, 40Trusted Source, 41Trusted Source).

It may also aid in the reduction of cholesterol, triglycerides, and free fatty acids in your blood (42Trusted Source, 43Trusted Source).

While these findings are encouraging, there is currently no human study on mangiferin and heart health. As a result, more research is required.

5, It is possible that it will help with eye health.
Mango is high in nutrients that improve eye health.

The antioxidants lutein and zeaxanthin are two important minerals found in them.

These are concentrated in your eye's retina, which turns light into messages so your brain can understand what you're seeing. These nutrients are particularly concentrated in the macula, which is located in the centre of the retina (46Trusted Source, 47Trusted Source, 48Trusted Source).

Lutein and zeaxanthin operate as natural sunblocks in the retina, absorbing excess light. They also appear to shield your eyes from dangerous blue light (49Trusted Source).

Mangoes are also high in vitamin A, which is beneficial to eye health.

Dry eyes have been related to a deficiency of vitamin A in the diet.