Health Benefits of Mangoes

Health Benefits of Mangoes

Despite the scorching heat, people welcome the summer just to enjoy the delicious summer fruit – Mango. Every year hundreds of different varieties of this luscious fruit captivate our hearts, minds, taste buds and digestive tracts.  Mango fruits are oval or egg shaped with smooth, soft skin, unique flavor, aroma, taste, and heath promoting qualities making it the most popular fruit labeled as “King of Fruits”. Most preferred in raw form, the enchanting taste of the mango is used to make many kinds of healthy delicious recipes such as shakes, jams, salads, and pickles.


Mango Nutrition Facts

As per the USDA National Nutrient database, the nutritional values of 100gm fresh mango are listed below:


Nutrient Nutrient Value Percentage of RDA (Recommended Daily Allowance)
Energy 70 Kcal 3.5%   
Carbohydrates 17 g 13%
Protein 0.5 g 1%
Total Fat 0.27 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 1.80 g 4.5%
Folates 14 µg 3.5%
Niacin 0.584 mg 3.5%
Pantothenic acid 0.160 mg 1%
Pyridoxine (vitamin B-6) 0.134 mg 10%
Riboflavin 0.057 mg 4%
Thiamin 0.058 mg 5%
Vitamin C 27.7 mg 46%
Vitamin A 765 IU 25.5%
Vitamin E 1.12 mg 7.5%
Vitamin K 4.2 µg 3.5%
Sodium 2 mg 0%
Potassium 156 mg 3%
Calcium 10 mg 1%
Copper 0.110 mg 12%
Iron 0.13 mg 1.5%
Magnesium 9 mg 2%
Manganese 0.027 mg 1%
Zinc 0.04 mg 0%


Benefits of Eating Mangoes

Mango is a gift of nature in the summer, not only for its delicious taste but also for its numerous health benefits. In the subsequent section of this article, some amazing health benefits of mangoes are discussed which many of us are not aware of.


Mangoes are good for eye health:

Ripe Mango PulpRipe Mangoes contain vitamin A which is the key factor in eye health. Eating 100 grams of mango provides approximately 25% of recommended daily values of vitamin A for good vision. Besides, eating mangoes helps to prevent dryness of the eye, softening of the cornea, itching and burning in the eyes, night blindness and refractive errors caused by vitamin A deficiency.


Helps in digestion

Papayas are not the only fruit that contain enzymes for breaking down the protein. Mangoes too contain digestive enzymes that help to break down proteins and relieve indigestion. Per serving of 100gms of mango provides 1.6gm of dietary fiber which is also good to prevent constipation and regularize bowel movements. (Read about papaya benefits)


Mangoes give Strength and Stamina

For those who feel constantly tired and low in energy, eating mangoes can be beneficial. Rich in many essential vitamins and minerals, it can boost up energy levels, strength and stamina.


Keeps blood pressure under control

Enriched with minerals like potassium and magnesium, mangoes lower the blood pressure levels. The high potassium content in mangoes is beneficial to regulate the blood pressure.


Good for heart

Vitamin B6 (pyridoxine) in mangoes helps to lower homocysteine levels in blood. High homocysteine levels, generally associated with vitamin B6, B12, and folate deficiency, and renal disease, increase the risk of developing heart and blood vessel disease.


Cures anaemia

Another health benefit of mangoes is its ability to cure anaemia and increase blood count. With high iron content, mangoes are excellent for those who suffer from anaemia.


Boost memory

Mangoes contain glutamine acid – an important protein for keeping the cells active and boosting memory.


Anti-cancer food

As per the results of a study conducted at the Food Science and Human Nutrition Department, University of Florida, mango juice prevents the growth cycle of cancer cells. It is most effective on the most common breast and colon cancers. Lupeol, a triterpene present in mango, has shown to hold anti cancer properties. A study has demonstrated the effectiveness of lupeol and mango pulp extract in arresting prostate cancer cell growth.


Benefits of Mangoes for Skin:

Mangoes are a good source of vitamin A and E. Eating mangoes regularly makes the skin soft and shining with a clearer complexion. Mangoes can be used both internally and externally for the skin.


Externally: Vitamin A has wonderful effects in treating acne and often prescribed as a tropical treatment of acne. Just blending up a little mango pulp and applying to the face is fast and easy way to relieve the clogged pores and eliminate acne. (Read more home remedies to get rid of acne naturally)


Internally: Mangoes are a rich source of beta carotene (which is converted to vitamin A by our body), a strong antioxidant and an important nutrient for our skin health. Consuming mango regularly makes the skin soft and glowing.


Some Interesting Facts about Mangoes
  • Mangoes happen to be native to the Indian subcontinent. The name ‘mango’ is originated from the Tamil word ‘mangkay’ or ‘man-gay’. When the Portuguese traders settled in Western India they adopted the name as ‘manga’.
  • There come as many as 1000 different varieties of mangoes, each of them thoroughly delicious.
  • More than 20 million metric tons of mangoes are produced every year.
  • A mango tree can grow as tall as 100 feet.
  • According to Indian folklore, Buddha meditated under the cool shade of a mango tree.
  • Mango leaves are considered toxic and can even kill cattle or other grazing livestock.
  • Many Southeast Asian kings and nobles had their own mango orchards; with private cultivars being sources of great pride and social standing, that’s why it started the custom of sending gifts of the choicest mangoes.


Calcium carbide is used to ripe the mangoes, which can cause serious health problems. So whenever you consume a mango, do wash it properly or soak overnight in water. People with liver disorders and ascites should consult a doctor about eating mangoes.  It is suggested to take mangoes with milk or take milk after eating mangoes.


So, the season of “the king of fruits” has arrived. Go buy some delicious juicy mangoes and include them in your daily diet to lead a healthy life!

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