Top 10 Health Benefits of Mangoes & Healthy Recipes

Fruits are essential components of a balanced diet; they are an integral part of the staple diet. Fruits have a significant impact on health; their consumption not only provides the body with essential nutrients but also helps reduce the risk of certain diseases. Fruits contain different phytochemicals, dietary fibre, protein, carbohydrates, vitamins, carotenoids, flavonoids, and other components. Daily consumption of fruits, particularly dates, citrus fruits, mangoes, pomegranates, and cranberries, provides several benefits for the body and various metabolic processes within the human body. In this blog, we will explore the benefits of mangoes for overall health.

Also read: "How Does Detox Water Benefit You to Boost Your Health & Body?"

What is Mango?

Mango is a scientific name known as Mangifera indica, in Urdu called آم. The nutrient-rich tropical fruit, with many varieties, has been called "the king of fruits" due to its delicious flavour and numerous health benefits. Mangoes are incredibly versatile; they can be eaten with or without the skin, enjoyed fresh, or added to juices, jams, smoothies, salads, sauces, and pickles. Even the leaves are used to brew medicinal tea.

Also read: "11 Health Benefits of Sugarcane Juice This Summer"

Nutritional Value of Mango

Mangoes are loaded with vitamins, minerals, and antioxidants. A 100 g serving of Mango contains:

10 Health Benefits of Mangoes for the Body

The primary health benefits of Mango are given below:

1. Improve Gut Health

• Mangoes are good sources of both types of fibre, both soluble and insoluble.

• Insoluble fibre doesn't break down in your digestive tract, which adds bulk to your stool (poop). As a result, your stool is softer and easier to pass.

• Soluble fibre helps lower cholesterol, regulates blood sugar, improves digestion, supports gut health, and promotes fullness for weight control.

2. Support a Healthy Weight

• Mango digests slowly due to its high fibre content, which helps you feel full for a longer time and reduces hunger.

• As a result, you are less likely to consume processed foods.

• Not only do you feel fuller, but you also end up consuming a lot of healthy calories.

3. Help to Reduce Cholesterol Level

• The soluble fibres in mangoes are a good source for reducing total cholesterol and LDL cholesterol levels, also known as "bad" cholesterol.

• The bad cholesterol can cause plaque buildup in blood vessels, blocking the flow of blood and oxygen. It helps lower the risk of severe health conditions.

• By improving blood lipid profiles, these fibres contribute to better heart health and may help prevent conditions like heart attacks and strokes.

4. Hair and Skin Health

• Vitamins A, C, and E are antioxidants that are necessary for healthy hair and skin.

• Mangoes contain Vitamin C, which is essential for boosting collagen production, giving the skin elasticity, and helping to prevent premature ageing signs like wrinkles and pigmentation.

• Vitamin A supports sebum production, which moisturizes the scalp and keeps hair shiny.

According to the World Health Organization (WHO) Nutrition Guidelines,

"The diverse antioxidants in mangoes may offer protective effects against several chronic diseases."

5. Control Blood Pressure

• Hypertension occurs when your body has too little potassium and too much sodium.

• Mango is a source of potassium that helps fight high blood pressure, which is a significant risk factor for heart disease and stroke.

• Eating mangoes and other potassium-rich foods each day can boost your cardiovascular health.

6. Help Prevent Some Types of Cancer

• They contain antioxidants such as vitamin C, beta-carotene, and polyphenols, which help neutralize free radicals that can damage cells and lead to cancer.

• Certain plant compounds, like mangiferin in mangoes, have shown anti-cancer properties in lab studies by slowing or preventing tumour development.

7. Improves Bone Health

• Mangoes contain Vitamin K, which is essential for calcium absorption and bone mineralization.

• A deficiency in Vitamin K can increase the risk of fractures.

• Mangoes provide small amounts of magnesium and calcium, both of which play a vital role in maintaining strong bones.

8. Supports Eye Health

• Mango is full of nutrients that help support healthy eyes.

• Mangoes are rich in beta-carotene (which converts to Vitamin A) and lutein, nutrients essential for eye health.

• They help prevent dry eyes and night blindness and reduce the risk of macular degeneration.

9. Immunity Booster

• Mango is a good source of immune-boosting nutrients.

• Vitamin A is essential for a healthy immune system.

• This vitamin boosts the production of white blood cells, enhances their effectiveness, and strengthens the skin's natural barrier against infections.

10. Control Diabetes

• Studies suggest that polyphenols such as gallic acid, chlorogenic acid, and ferulic acid may help stimulate insulin production and reduce blood sugar and HbA1c levels.

• This indicates their potential supportive role in managing Diabetes effectively.

• Mangoes should be consumed in moderation and small portions because it is high in natural sugars as well.

Also read: "9 Powerful Health Benefits of Cucumber, Nutrition Facts & Best Uses"

Healthy Ways to Enjoy Mangoes

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

Mango Juice: To make mango juice, peel and slice the Mango, then place it in a blender along with 16 oz (500 mL) of water. Blend until smooth.

Mango Milkshake: Blend ripe mango pieces with chilled milk, sugar, and ice until smooth to create a refreshing mango milkshake.

Mango Delight: To make mango delight, layer whipped cream, mango puree, and crushed biscuits or cake in a glass. Chill for an hour and garnish with mango chunks or nuts before serving.

Mango Mousse: Blend mango pulp with whipped cream and gelatin, then chill until set for a light and airy mango mousse. Serve cold, topped with mango slices.

Mango Arugula Salad: Combine arugula, sliced Mango, avocado, and cherry tomatoes with a lemon-olive oil dressing for a fresh and vibrant salad.

In the End:

Mangoes are more than just a seasonal delight; they're packed with nutrients that benefit nearly every part of your body. From promoting immunity to improving digestion and glowing skin, this superfruit offers a delicious way to support your health. So, next time you indulge in this golden fruit, remember that it's not just a treat for your taste buds but also a gift to your health.

If you would like to learn more about your daily nutritional intake and its impact on male sexual health, please consult with the best nutritionists near you by visiting. For a quick consultation, dial 0423-2377001 and book your doctor's appointment through Apka Muaalij, the best telehealth platform in Pakistan.

FAQs (Frequently Asked Questions)

What is the best time to eat a Mango?

Best during breakfast or as a midday snack to maximise energy and digestion.

Are mangoes acidic or alkaline?

Mangoes are slightly acidic but generally well-tolerated by most digestive systems.

How many mangoes can I eat a day?

1 medium Mango (or 1 cup sliced) per day is considered a healthy serving.

Are mango peels edible?

Yes, but they may cause allergies in some people due to urushiol; peel with care.

Can pregnant women eat mangoes?

Yes, mangoes are safe during pregnancy and provide folate, iron, and vitamins.

Is Mango good for liver health?

Yes, antioxidants in mango help support liver detoxification and function.