Mangoes are rich in essential nutrients and antioxidants that boost immunity, promote heart health, and offer protection from premature aging.
Mango Nutrition
Mangoes offer many nutrients that boost health. Unlike many fruits, mangoes are rich in vitamin E. In addition, mangoes contain:
- vitamins A (beta-carotene), B6, C, and K
- potassium
- calcium
- phosphorus
- magnesium
- copper
- iron
- zinc
- fiber
Health Benefit of Mangoes
One mango contains over three grams of fiber. Not only does fiber lower cholesterol and promote healthy digestion, but fiber has also been shown to aid weight loss. Mangoes may also be a boon to weight loss efforts since mangoes are high in water, with the mango providing a lot of food for very few calories (135 calories per mango).
Mangoes are high in vitamin C, with one mango containing 96 percent of the recommended daily intake of vitamin C. The vitamin C found in mangoes offers protection from heart and eye disease, boosts skin health, including offering protection against premature aging. Vitamin C is also well-known as an immune booster.
Vitamin E and beta-carotene act as powerful antioxidants that help the body fight the effects of free radicals. Research suggests eating a diet rich in foods high in antioxidants reduces the risk of developing cardiovascular disease, certain cancers, and may boost eye health.
Mangoes are rich in vitamin B6. Vitamin B6 boosts immunity, especially in the elderly, reduces the risk of kidney stones in women and cardiovascular disease, and also improves brain functioning. Vitamin B6 may also help alleviate the symptoms of PMS.
Vitamin K not only regulates normal blood clotting, but may also promote bone health by reducing bone loss and vitamin K may also decrease the risk of bone fractures. Studies suggest vitamin K may help reduce the risk of blocked arteries.
The magnesium found in mangoes is essential for proper nervous, muscular and cardiovascular functioning. Studies suggest magnesium may play a role in lowering blood pressure, promote weight loss, and help reduce the risk of metabolic syndrome.
Mangoes and Blood Sugar
Mangoes are high in natural sugar, containing 31 grams of sugar in one mango; however, mangoes are low in Glycemic Load, meaning mangoes do not affect blood sugar like many other fruits with high natural sugar content.
References:
Barnett, R., Pelkman, C., & Webb, D. (2008). Barnett, R., Pelkman, C. & Webb, D. (2008). Magic Foods: Live Longer, Supercharge Your Energy, Lose Weight and Stop Cravings! Pleasantville: Reader’s Digest.
Bowden, J. (2007). The 150 Healthiest Foods on Earth. Beverly: Fair Winds Press.
Linus Pauling Institute, Oregon State University. (2007). “Vitamin B6.” Accessed March 19, 2010 from Lpi.oregonstate.edu.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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