7 Healthy Reasons to Eat Mangoes

Mango is rich in vitamins that support the immune system , improve eyesight and also ensure beautiful skin . The secondary plant substance mangiferin contained in the mango is considered an effective remedy for various ailments in traditional medicine. Drupe also improves digestion and promotes intestinal health when consumed regularly.

Sweet and juicy – that’s what the yellow flesh of the mango tastes like. The popular drupe grows on trees and can weigh up to 2 kilograms. The mango originally comes from India . It has been cultivated there for more than 4,000 years and is considered the national fruit. Meanwhile, the fruits also come from Brazil, Pakistan, Mexico, Africa and Madagascar. They can be yellow, red, orange or green depending on the variety. The color therefore does not allow any conclusions to be drawn as to whether the mango is ripe.

In the kitchen, the mango is not only processed into desserts, juices, jams and cakes . The pulp is also a sweet addition to savory dishes like curries or salads. After purchasing mangoes, it is best to store them at room temperature and consume them quickly.

But the mango not only tastes delicious. It is a veritable vital substance bomb that can support our health in many ways with its various ingredients. For example, mangoes contain many vitamins and other nutrients that boost metabolism, protect cells and strengthen the immune system. It is not for nothing that the mango is considered a natural remedy for various ailments in the traditional healing arts of many peoples.

Delivers a true nutrient cocktail

Mangoes not only taste delicious. They also contain a whole range of different nutrients that support our body in a variety of ways. In addition to vitamin C, vitamin E and folic acid , beta-carotene should be mentioned here. This is a precursor of vitamin A, which is important for various processes in the body (e.g. cell renewal, vision or the immune system). Folic acid, on the other hand, supports cell division and vitamin C strengthens the immune system.

In addition, the mango provides minerals such as potassium, magnesium and calcium as well as secondary plant substances and a lot of fiber . The latter ensure that digestion and intestines function well.

Attention when losing weight: Mango contains a lot of sugar

If you want to lose weight and count calories, you shouldn’t forget: Despite the numerous, healthy ingredients, the mango contains quite a lot of sugar – and therefore also a lot of energy: 100 grams of pulp provide around 60 kilocalories. In the same amount of papaya or strawberries, on the other hand, there is only about half as much, namely 32 kilocalories.

Makes beautiful skin

Mango instead of cream? Above all, the vitamin A found in the sweet fruit as a precursor, beta-carotene, is responsible for the positive effect on the skin. Vitamin A is important for cell division and wound healing . It helps the skin to regenerate better and to be able to quickly renew dead skin particles. This becomes visible, for example, through a radiant complexion and a beautiful complexion.

As an effective antioxidant , vitamin A also protects against free radicals. Experts hold these reactive oxygen particles responsible for skin aging, among other things. Another antioxidant and thus anti-aging agent is the vitamin C also contained in the mango. This also stimulates the production of collagen. Collagens are proteins that are among the most important components of the skin and other tissues of the body. They ensure that the skin remains smooth and supple.

Supports the immune system

If you eat mango, you are not only doing something for your skin. The immune system also benefits from the many different vitamins contained in the yellow pulp.

  • Vitamin A: Ensures that cell membranes remain intact. This is important for the barrier function of the mucous membrane cells in the airways, in the gastrointestinal tract or in the urinary tract. This means that pathogens are less able to penetrate the body. In addition, vitamin A supports the function of the immune cells and is important for the production of antibodies.
  • Vitamin C: Works closely with vitamins A and E to support the immune system.
  • Vitamin E: Inhibits processes that lead to inflammation. Like vitamin A and folic acid, it supports the function of immune cells and is important for the production of antibodies.

Provides the radical scavenger Mangiferin

In addition to vitamins and minerals, the mango also provides secondary plant substances such as the so-called mangiferin. The polyphenol is not only found in the fruit, but also in the seeds, skin and core. Mangiferin has an antioxidant effect , which is why it is also considered a radical scavenger. Free radicals are intermediate products of our metabolism that are held responsible for the development of various diseases.

Mangiferin is a real jack of all trades when it comes to health-promoting effects: It is considered anti-inflammatory and pain- relieving and is also said to help against bacteria and viruses . The bioactive plant substance is used – especially in traditional medicine – as a remedy for diseases such as diabetes, dementia, depression, cardiovascular problems, allergies or cancer. So far, however, there is no clear scientific evidence that can prove a healing effect of Mangiferin.

Strengthens heart and muscles

The mango is rich in potassium . 100 grams of pulp provide about 170 milligrams of the mineral. Potassium is involved in many processes in the body. Among other things, it is important for a balanced electrolyte household and ensures that electrical impulses of the nerves are transmitted well . Poor transmission also limits muscle and heart function. If the body lacks potassium, muscle weakness, paralysis and cardiac arrhythmia can occur.

Promotes digestion

If you eat mango, you also support your digestion. Responsible for this are not only  dietary fibers but also bioactive polyphenols . At least that’s what a US study by the Department of Nutrition and Food Science at Texas A&M University found. The researchers studied people with chronic constipation who ate either mango pulp or the same amount of fiber powder. In the group of mango eaters, both the frequency of bowel movements and the consistency of the stool improved. The scientists also found evidence that mango consumption reduces inflammation and strengthens the intestinal flora .

Good for the eyes

Mangoes are high in beta-carotene . The body converts this nutrient into vitamin A, which supports numerous processes. Among other things, vitamin A is important for vision . As a component of the visual pigment rhodopsin, it primarily ensures good vision at night and at dusk. A lack of vitamin A often first manifests itself as night blindness. But also corneal inflammation and dry eyes can be consequences of an insufficient intake of vitamin A. The deficiency is particularly fatal in children. In the worst case, it can lead to blindness.

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Written by Jessica Vargas

I am a professional food stylist and recipe creator. Although I am a Computer Scientist by education, I decided to follow my passion for food and photography.

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