Home Health and wellness Health Benefits of Mangoes: Nutrients, Risks, and Tips

Health Benefits of Mangoes: Nutrients, Risks, and Tips

by Nita Mishra

Benefits of Mangoes

Mangoes have many good things for your health.

1. May Keep You Healthy
Mango has lots of polyphenols. These are in the skin, pulp, and seed kernel. These help stop cells from getting hurt. They can help stop diseases like type 2 diabetes and cancer.
2. Good for Your Heart
Mango can help your heart stay healthy. It can help keep your blood fat levels right. Mango has a special polyphenol called mangiferin. This can help stop heart problems by keeping blood fats and swelling down.
3. Boosts Your Immune System
Mango has carotenoids. These make yellow fruit yellow. These help your immune system stay strong. They also work as antioxidants.
4. Makes Your Skin Better
Mango has lots of vitamin C. This helps make collagen. Collagen makes your skin stretchy and helps stop wrinkles.
5. Might Help You Go to the Bathroom
Mango can help your tummy work better. People who ate mangoes felt better after a month.
6. Keeps Your Eyes Healthy
Mango has vitamin C and beta-carotene. These are good for your eyes. Mango also has lutein and zeaxanthin. These protect your eyes and help you see better.

Nutrition of Mangoes

Calories99 calories
Fat<1 gram
Sodium1.65 milligrams
Carbohydrates24.8 grams
Fiber2.64 grams
Protein1.35 grams
Vitamin A1,780 international units (IU)
Vitamin C60.1 milligrams
Folate71 micrograms

Other Facts

Mangoes are full of vitamins A and C and folate. These help your body stay strong and make new cells.

Risks of Mangoes

  • Upset Tummy: Mangoes have FODMAPs. These can upset your tummy, especially if you have IBS.
  • Allergy: Some people might be allergic to mangoes. They might get a rash from touching them or eating them.

How to Eat Mangoes

You can eat mangoes any time of the day. Try them:

  • At breakfast with yogurt or oatmeal
  • At lunch in salsa or salad
  • At dinner with fish or rice
  • For dessert in pudding or ice cream
  • In drinks like smoothies or cocktails

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