Mango (Mangifera indica) is a sweet and delicious fruit with many benefits. It is also known as the “king of fruits” due to its impressive nutritional profile. This fruit is native to South Asia and has been cultivated for centuries.

Mangoes belong to the drupe family. They are available in hundreds of varieties around the world in different colors and shapes. The mango fruit contains about twenty different minerals and vitamins and is among the most nutrient-dense fruits available.

Mangoes are said to possess many antioxidant properties and may improve immunity, reduce the risk of heart disease, promote digestive health, enhance eyesight, and reduce the risk of certain types of cancer.

Health Benefits of Mangoes

1. May Improve Immunity

Mangoes are a rich source of essential vitamins that boost immunity. The fruit contains vitamin C. This nutrient possesses antioxidant properties that may improve immune health. A study conducted by Hohenheim University found that mangoes are rich in beta-carotene, which is a carotenoid that helps enhance the immune system. Vitamin A is another important nutrient in mangoes that boosts immunity. This vitamin may fight against infectious diseases.

2. May Reduce The Risk Of Heart Disease

Including mangoes in a balanced diet could help reduce body fat and control blood sugar levels. This fruit offers potassium and magnesium that may reduce the risk of heart disease. The intake of magnesium may improve heart health. Potassium acts as a vasodilator. It may help reduce stress on the blood vessels and promote cardiac function. Mangoes are a rich source of beta-carotene. Carotenoids may reduce heart disease risk by preventing the oxidation of cholesterol in the arteries.

3. May Improve Digestive Health

Mangoes contain digestive enzymes like amylases. These break down complex carbohydrates into simple sugars. This may help improve the digestive process, though more research is warranted in this aspect.

4. May Support Eye Health

The vitamin A and beta-carotene in mangoes may help boost eye health. The severest cases of vitamin A deficiency can even lead to blindness. Vitamin A improves eye health and vision. Specifically speaking, the vitamin is essential for the optimal functioning of the cornea. The human eye has two major carotenoids such as lutein and zeaxnthin. Fruits of various colors, in general (including mangoes) are a rich source of zeaxanthin and invariably help improve eye health. Mangoes also contain lutein that promotes vision health.

5. May Reduce Cancer Risk

The pulp of the mango fruit contains carotenoids, ascorbic acid, terpenoids, and polyphenols that are said to possess anticancer properties. Mangoes are also found to contain unique antioxidants that are absent in other fruits and vegetables. Mangiferin has also been found to inhibit the growth of colon and liver cancer cells.

6. May Help Treat Diabetes

Eating mangoes may help treat diabetes. A study of 20 obese adults showed that the consumption of half a fresh mango for 12 weeks results in lowered blood glucose levels. Another study conducted by the Central Food Technological Research Institute proved that the extract of a mango peel has antidiabetic properties. The mangiferin in mangoes may have beneficial effects in those with type 2 diabetes.

7. May Treat Anemia

Mangoes contain iron. They may help individuals and pregnant women with anemia when taken along with other iron-rich foods. The vitamin C in mangoes can help with the proper absorption of iron in the body.

8. May Promote Brain Health

Mangoes contain vitamin B6. When taken along with other foods rich in vitamin B6, it may promote brain health. Some research shows that vitamin B6 deficiency could increase the risk of depression and seizures.

9. May Help Lower Cholesterol

In a study conducted by the University of Madras, the mangiferin in mangoes was found to lower the cholesterol levels in lab rats.It was also found to increase the levels of HDL (high-density lipoprotein), the good cholesterol.

10. May Aid Weight Loss

A study had emphasized the importance of the mango peel (which most of us usually throw away) in inhibiting adipogenesis, or the formation of fat cells. This may help with weight loss if coupled with the right diet and lifestyle changes. Mangoes contain fiber and may potentially help with weight loss.

11. May Promote Liver Health

Consumption of mangoes may enhance liver function. Some anecdotal evidence suggests that unripe mangoes may help in treating liver disorders. However, research is very limited to prove this claim.

12. May Enhance Skin Health

As already discussed, mangoes are rich in beta-carotene and vitamin A. As per a German study, these carotenoids can help enrich skin health. Beta-carotene is also a photoprotective agent that is thought to quench the photochemical reactions in the epidermis, thereby protecting the skin from the ultraviolet rays. The polyphenols in mangoes exhibit anticancer activity. They may help reduce the risk of skin cancer. Some anecdotal evidence suggests that mangoes may also prevent the growth of pimples and acne.

13. May Improve Hair Health

Mangoes are a rich source of vitamin A that may improve hair health. In mice studies, dietary vitamin A could activate the hair follicles to improve the sebum (liquid that moisturizes scalp) production and promote scalp health. Mangoes are also rich in polyphenols that help fight oxidative stress. Oxidative stress may have detrimental effects on hair health.

Different Types of a Mango?

There are close to 400 varieties of mango across the world. Here are a few of the most popular ones in India, which is the largest producer of the fruit.

Banganapalli – Available from April to June and originating in Andhra Pradesh.

Pairi – Available from May to June and originating in Gujarat.

Alphonso – Available from May to June and originating in Maharashtra.

Himsagar – Available in May and originating in West Bengal.

Neelam – Available from May to July and a favorite in Hyderabad.

Kesar – Available from June to early July and originating in Gujarat.

Totapuri – Available from June to July and native to Andhra Pradesh, Telangana, Tamil Nadu, and Karnataka.