11 Mango Benefits for Your Health (Plus Recipes)

Mango benefits include combating inflammation, strengthening the immune system, and reducing the risk for cardiovascular disease. These benefits are related to the high amounts of vitamin A, vitamin C, magnesium, potassium, and polyphenols (such as mangiferin, kaempferol, and benzoic acid) found in mangoes.

On the other hand, mangoes are high in fructose, a type of natural sugar found in fruit. The riper the mango, the more fructose it contains. For this reason, people who are trying to lose weight should avoid eating too many mangoes due to their high caloric value.

Mangoes are a very versatile fruit. They can be consumed with or without the skin, on their own or in recipes for juices, jams, smoothies, salads, and sauces. Mango leaves can also be used to make a medicinal tea.

Health benefits

Mango benefits include:

1. Improving digestion

Mangoes are an excellent fruit for helping to relieve constipation, as they are rich in soluble fiber that acts to absorb water into the digestive tract, forming a gel that helps to make bowel movements easier and more regular. The mangiferin found in mangoes also acts as a natural laxative, stimulating bowel movements by increasing gut motility.

Mangiferin also protects the liver by improving the action of bile salts that are important for fat digestion. It can also help treat worms and intestinal infections.

In addition, mangoes contain amylase, an enzyme that breaks down nutrients and facilitates their absorption in the gut, helping to improve digestion and regulate bowel movements.

2. Preventing gastritis

The mangiferin and benzophenone found in mangoes have antioxidant properties that protect the lining of the stomach by decreasing the production of stomach acid and reducing cellular damage. Mangoes may therefore be used to help with the treatment of gastritis and gastric ulcers.

3. Controlling blood sugar

Some studies show that polyphenols like gallic acid, chlorogenic acid, and ferulic acid can stimulate insulin production, lowering blood sugar levels and hemoglobin A1c (HbA1c), which is a measure of glycemic control and can indicate the presence of diabetes. Polyphenols may therefore have the potential to play an important supportive role in the management of diabetes.

Mangoes should be consumed in moderation and in small portions. They can also be consumed along with other high fiber foods. The best way to obtain the most glycemic benefits from mangoes is to eat them while they are still green, as ripe mangoes contain more fructose and can cause blood sugar to increase.

4. Reducing inflammation

Mangiferin, gallic acid, and benzophenone possess anti-inflammatory properties that decrease the production of inflammatory substances such as prostaglandins and cytokines and can help treat intestinal inflammation related to conditions such as ulcerative colitis and Crohn's disease.

The anti-inflammatory action of mangoes on the gut can also help prevent cellular damage that can lead to rectal and intestinal cancer.

5. Combating free radicals

Vitamin C and polyphenols like mangiferin, quercetin, kaempferol, gallic acid, and caffeic acid, possess antioxidant properties that combat free radicals and reduce cellular damage. In this way, mangoes help to prevent diseases associated with oxidative stress caused by free radicals, such as atherosclerosis, heart attack, stroke, diabetes, and cancer.

6. Fighting cancer

Some studies suggest that polyphenols, particularly mangiferin, possess antiproliferative properties that can slow down the growth of cancer cells. These studies were done using cancer cells taken from patients with leukemia, breast cancer, prostate cancer, and intestinal cancer. Polyphenols also have an antioxidant effect, acting to combat free radicals that cause cellular damage. 

Further studies are needed in humans to confirm these findings.

7. Protecting against cardiovascular disease

The soluble fiber found in mangoes decreases fat absorption in the gut, helping to lower levels of "bad" (LDL) cholesterol and triglycerides in the blood that are responsible for the formation of plaques in the arteries. In this way, eating mangoes can improve arterial function and help to prevent heart attack, heart failure, and stroke.

In addition, mangiferin and vitamin C have anti-inflammatory and antioxidant properties that help reduce cellular damage and maintain vascular health, while polyphenols, magnesium, and potassium help to relax the blood vessels and control blood pressure.

8. Strengthening the immune system

Mangoes are rich in B vitamins (including folate), as well as vitamins A, C, E, and K. These nutrients stimulate the production of white blood cells, which are defense cells essential in preventing and fighting infection in the body. In this way, mangoes help strengthen the immune system.

In addition, mangiferin also stimulates the body's defense cells to combat infection.

Check out other immune system boosters.

9. Treating oral herpes

Some studies suggest that mangiferin inhibits the virus that causes oral herpes and can prevent it from multiplying. This could make mangiferin an important auxiliary therapy for the treatment of oral herpes. Mangiferin may also have a similar effect on the genital herpes virus.

Studies are needed in human subjects in order to confirm these findings. 

10. Preserving eye health

Mango benefits also include the preservation of eye health due to antioxidants such as lutein and zeaxanthin that act to block solar rays and prevent damage to the eyes caused by sunlight.

In addition, the vitamin A found in mangoes helps to prevent conditions like dry eye and night blindness.

11. Improving skin quality

Mangoes contain vitamins A and C, which are antioxidants that help combat free radicals that cause aging of the skin. Vitamin C can also improve the quality and appearance of the skin by increasing the production of collagen, which is important in preventing wrinkles and sagging skin.

Nutrition facts

The following table contains nutritional information for a 100 g serving of mango.

It is important to stress that in order to obtain all of the health benefits listed above, mangoes should be included as only one part of a healthy, well-balanced diet. Healthy eating and regular exercise are essential parts of overall health. 

Consult a registered dietitian to learn how to incorporate mango as part of a healthy, personalized diet plan.

How to eat

While there are no specific recommendations about how much mango to eat, the minimum recommended amount of fruit to consume is 2 to 3 portions per day (160 to 240 g).

Mangoes can be consumed green or ripe, with or without the skin, on their own or in recipes for juices, jams, smoothies, green salads, or sauces. In addition, mango leaves can be used to make a medicinal tea. 

Healthy recipes

Recipes using mango that are fast, nutritious, and easy to prepare include:

1. Mango juice

Ingredients:

• 1 mango;
• 16 oz (500 mL) of water.

Instructions:

To make the mango juice, peel and slice the mango and place it in a blender along with 16 oz (500 mL) of water. Blend until smooth. Strain and return to the blender. Blend for an additional minute and drink.

2. Mango mousse

Ingredients:

• 4 large mangoes (very ripe);
• 6 oz (200 mL) plain yogurt (sweetened);
• 1 packet unflavored gelatin dissolved in water.

Instructions:

Combine the ingredients in a blender and blend until smooth. Transfer to a glass container and place in the refrigerator for 2 hours. Serve cold.

3. Mango smoothie

Ingredients:

• 2 ripe mangoes (sliced);
• 1 cup of milk;
• Ice cubes;
• Honey to taste.

Instructions:

Place ingredients in a blender and blend until smooth. Pour into a glass and drink immediately.

4. Mango arugula salad

Ingredients:

• 1 mango (ripe);
• 1 package of arugula;
• Ricotta cheese cut into cubes;
• Salt, black pepper, and olive oil to taste.

Instructions:

Wash and peel the mango and cut into cubes. Wash the arugula. Place the arugula, mango, and ricotta in a bowl. Season with salt, pepper, and olive oil to taste.