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Mangoes 101: 19 Health Benefits, Nutritional Value and Studies on Mangoes

calories in mango

Mangoes, often referred to as the “king of fruits,” are not just delicious but also filled with an array of vital nutrients. With their rich, tropical flavor and vibrant color, they are a favorite among fruit lovers. In this comprehensive guide, we’ll explore 19 remarkable health benefits, the nutritional value, and recent studies on mangoes.

Nutritional Value of Mangoes

A single medium-sized mango (about 200 grams) typically contains:

19 Health Benefits of Mangoes

1. Rich in Antioxidants

Mangoes contain vital antioxidants like quercetin, beta-carotene, and astragalin. These compounds fight free radicals, reducing oxidative stress, and may help in preventing various diseases like cancer and heart issues.

2. Boosts Immunity

High in Vitamin C and A, mangoes are great for the immune system. These vitamins are essential for maintaining and enhancing the body’s natural defenses against infections.

3. Promotes Eye Health

Mangoes’ rich Vitamin A content aids in improving vision and promotes overall eye health. It may also protect against dry eyes and night blindness.

4. Aids Digestion

Enzymes like amylase in mangoes break down and assimilate carbohydrates, enhancing digestive efficiency. The fiber also aids in preventing constipation.

5. Supports Heart Health

The potassium and magnesium found in mangoes maintain healthy blood pressure levels and regulate the heartbeat, contributing to cardiovascular health.

6. Enhances Skin and Hair Health

Vitamins A and E in mangoes boost skin radiance and hair strength. They nourish the skin, offering hydration, and promote hair growth.

7. Improves Bone Health

Mangoes offer Vitamin K, necessary for proper calcium absorption, supporting bone health, and reducing the risk of osteoporosis.

8. Reduces Cholesterol

By lowering LDL cholesterol, mangoes can prevent plaque buildup in the arteries, reducing the risk of heart disease.

9. Regulates Blood Sugar

Some studies suggest that the fiber and specific enzymes in mangoes can regulate blood sugar levels, offering potential benefits for those with diabetes.

10. Promotes Hydration

Mangoes have a high water content, helping with hydration.

11. Alleviates Anemia

Iron content in mangoes can contribute to treating anemia by increasing red blood cell count.

12. Reduces the Risk of Cancer

Antioxidants in mangoes may help reduce the risk of certain types of cancer.

13. Enhances Brain Health

Vitamins like B6 in mangoes contribute to brain health, improving memory and concentration.

14. Aids Weight Management

Fiber in mangoes helps in feeling full, assisting in weight control.

15. Improves Respiratory Health

Mangoes may have benefits for those with asthma or other respiratory issues.

16. Boosts Metabolism

Rich in various vitamins and minerals, mangoes help in boosting metabolism.

17. Provides Stress Relief

Mangoes contain compounds that may help in relieving stress.

18. Improves Fertility

Some studies link the Vitamin E in mangoes to improved fertility.

19. Reduces Symptoms of Arthritis

Certain compounds in mangoes may alleviate symptoms of arthritis.

Studies on Mangoes

Several studies have explored the health benefits of mangoes, including:


Mangoes are more than just a sumptuously sweet treat. Their rich nutritional profile and extensive health benefits make them a valuable addition to a balanced diet. Whether consumed fresh, dried, or as part of various culinary delights, mangoes provide a multitude of ways to nourish the body.

From boosting immunity to enhancing skin and brain health, and even potentially reducing the risk of chronic diseases, mangoes indeed earn their title as the “king of fruits.” They are a testament to the notion that nature’s bounty can be both delicious and health-promoting.

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