6 Science-Backed Benefits of Mango, According to a Dietitian

Mangoes support your heart, skin, and eye health with vitamins A and C. These nutrients offer many other essential health benefits.

Mango fruit contains plenty of polyphenols, which can be found in the peel, pulp, and seed kernel.

Polyphenols are plant compounds that have antioxidant properties that shield cells from DNA damage that can lead to type 2 diabetes and cancer.

Eating mango can help manage the levels of lipids (e.g., cholesterol) in your blood. Mangoes contain a specific polyphenol called mangiferin.

Consuming mangiferin can lower the risk of heart disease. It lowers lipid levels and inflammation.

Mangoes are a source of carotenoids. This group of compounds are essential for boosting immune system functioning. They also have antioxidant effects.

Mangoes contain high levels of vitamin C. This nutrient is needed to produce collagen, a type of tissue that gives skin its elasticity and helps prevent wrinkles and sagging.

Other parts of the mango plant can be beneficial for the skin. Mangifera indica extract from mango leaves may help treat acne. However, larger studies are needed on its effectiveness.

Mangoes can support digestion thanks to their fiber content. People who eat 1-2 mangoes daily may see an improvement in constipation.

Along with vitamin C, mangoes also contain beta-carotene. This antioxidant helps promote eye health.

The antioxidants lutein and zeaxanthin, both of which are carotenoids in mangoes, help your eyes in several ways:

• Enhance visual contrast
• Increase visual range
• Lessen discomfort from glare
• Decrease the time it takes eyes to recover from the stress of bright lights
• Protect the retina and lens

A cup of raw mango pieces contains the following:

• Calories: 99 calories
• Fat: <1 gram (g)
• Sodium: 1.65 milligrams (mg)
• Carbohydrates: 24.8 g
• Fiber: 2.64 g
• Protein: 1.35 g
• Vitamin A: 1,780 international units (IU)
• Vitamin C: 60.1 mg
• Folate: 71 micrograms (mcg)

Some of the notable nutrients that mangoes have are vitamins A and C and folate. Vitamin A is essential for tissue growth (e.g., skin and hair) and organ function.

Vitamin C boosts immunity and also helps the body absorb iron. Folate is a B vitamin and is necessary for DNA development and growth.

There are a few potential risks when it comes to eating mangoes.

Worsened IBS Symptoms

Mangoes are a high-FODMAP food (carbs that the small intestine has a hard time absorbing). They may trigger gas and bloating in some people, such as those with irritable bowel syndrome (IBS).

Potential Allergic Reactions

Although it’s rare, you may have an allergic reaction to mangoes, such as contact dermatitis.

You could also experience oral allergy syndrome (OAS) when eating mangoes. This is a condition in which you are pollen-sensitive. You have an allergic reaction to proteins in fruit that are similar to those in pollen.

Make sure your mangoes are stored properly, depending on how quickly you want to use them.

Mangoes can reach their peak ripeness just 3-4 days after being harvested. Also, the shelf life of mangoes can vary. They may last 4-8 days at room temperature. When kept cold, they can last 2-3 weeks.

Eat mangoes alone, in smoothies, sliced in oatmeal or yogurt, added to salads, or used as the main ingredient in a salsa.