The Health Benefits of Mangoes

Mango is the national fruit of India, Pakistan and the Philippines. Believed to originate from South and Southeast Asia, you can now find them in most U.S. supermarkets. Aside from the fresh produce section, look for them in bags of frozen fruit, trail mixes and salsas.

People tend to like mangoes for their rich, tropical sweetness and smooth texture — not to mention their health benefits, too.

Registered dietitian Carly Sedlacek, RD, LD, breaks down why mangoes are good for you and how to incorporate them into your diet.

Why mangoes are good for you

Mangoes are a kind of stone fruit that contains a large, fleshy exterior surrounding a single pit. The sweet, semi-tart, juicy flesh is high in vitamins, minerals and fiber. Mangoes also pack a lot of nutrition in just a small number of calories.

Nutrition breakdown

One cup of chopped mango has:

• 99 calories
• 6 grams of fiber
• 35 grams of protein
• 62 grams of fat
• 6 grams of natural sugar

That same amount contains several vitamins and minerals, including:

• Vitamin A
• Vitamin B6
• Vitamin C
• Vitamin E
• Vitamin K
• Copper
• Folate
• Magnesium
• Potassium

Benefits of mangoes

Mangoes won’t solve any health problems on their own, but they definitely have superfood powers. When you include mangoes in a healthy diet, they may help support different areas of your health.

1. May improve gut health

Mangoes are good sources of fiber, which might help aid your digestion. That’s because it doesn’t completely break down in your digestive tract, allowing your stool (poop) to become softer and easier to pass.

“A high-fiber diet is an effective way to fight constipation and bloating,” says Sedlacek. “Fiber also feeds your friendly gut bacteria, helping to balance your gut microbiome.”

2. Supports healthy weight goals

Fiber isn’t just good for your gut. It could benefit your waistline, too. One study found mangoes may help manage hunger, keeping you feeling fuller for longer without consuming a lot of calories.

“Mangoes take longer to digest than low-fiber foods,” explains Sedlacek. “So, you’re less likely to notice a crash of fatigue and hunger that comes with eating foods that may not be as nutritionally dense, like chips or crackers.”

3. Boosts hair and skin health

Mangoes contain a healthy amount of vitamins A, C and E. These antioxidants help protect your skin and hair from damage that environmental irritants can cause. But they also provide other benefits:

• Vitamin A helps your skin and hair grow at a healthy rate.
• Vitamin C helps your body make collagen, helping keep your skin elastic and wrinkle-free.
• Vitamin E helps soften and strengthen skin while keeping it moisturized.

“We need vitamins A, C and E to support our skin health, but it’s better to get them from whole foods, not supplements,” notes Sedlacek. “Supplements may interact with medications. And they’re absorbed differently from whole foods. With whole foods, you’re obtaining more nutrients along with these vitamins.”

Plus, taking supplements could mean getting way more vitamins than is healthy. That can cause harm and lead to other complications, like toxicity.

“Eating mango gives you a healthy dose of these nutrients without the risks of supplements,” she says.

4. May support heart health

A heart-healthy diet is a key part of keeping your heart strong over the years. So, you may want to add mangoes to the list, given their high amount of potassium.

“Potassium helps fight high blood pressure, which is a major risk factor for heart disease and stroke,” says Sedlacek. “Eating mangoes and other potassium-rich foods each day can boost your cardiovascular health.”

The soluble fiber in mangoes can also help lower total cholesterol and LDL (or “bad”) cholesterol that causes plaque to build up in your blood vessels. When those plaques build up, they can block the flow of blood and oxygen.

“The soluble fiber levels in mangoes aren’t as high as what’s found in whole grains or fruits with skin, but it’s still beneficial,” she adds.

5. May support eye health

One cup of chopped mango contains 38 micrograms of two powerful antioxidants that can support your vision:

• Lutein helps your eyes block harmful blue light and slows down the progression of age-related macular degeneration (AMD).
• Zeaxanthin helps slow AMD, prevent the progression of cataracts, and protect your eyes from light exposure and normal wear and tear.

“Mangoes also contain beta-carotene, a phytonutrient commonly found in orange-colored fruits and vegetables like carrots, sweet potatoes and cantaloupe,” notes Sedlacek.

Your body converts beta-carotene into vitamin A, a fat-soluble vitamin essential for healthy vision.

6. May help prevent some types of cancer

Polyphenols are antioxidant and anti-inflammatory compounds found in a variety of natural plant-based foods. Mangoes carry a specific polyphenol called mangiferin, which has been found to protect against damage that can lead to cancer of your:

• Brain
• Breast
• Cervix
• Colon
• Skin

That said, only 1.2% of mangiferin is absorbed when you eat the fruit. Mango leaf extract may contain higher amounts of this polyphenol. But as with other supplements, talk with a healthcare provider first to see if they recommend it.

“No single food can completely protect you from cancer, but mangoes definitely contain cancer-fighting nutrients,” says Sedlacek. “Eating mangoes and other produce in place of processed foods is just one effective strategy. There are other healthy ways to lower your cancer risk, too.”

Risks/precautions

Although mangoes are usually a healthy addition to any meal plan, there may be some associated risks.

For starters, it’s possible to develop an allergic reaction to the fruit or even the skin itself (more on that below). Some common signs of a food allergy include:

• Hives
• Itchy skin
• Swelling of your face, lips or tongue
• Difficulty swallowing
• Shortness of breath

If you have irritable bowel syndrome (IBS) or other digestive issues, you may want to limit how much mango you eat.

One cup of chopped mangos contains 7.72 grams of fructose. That high fructose content could trigger or worsen symptoms.

Remember, too, that mangoes are a high-potassium food. You may need to limit how much potassium you eat if you’re living with chronic kidney disease (CKD) or you’re taking certain medications that impact your blood pressure. Talk to your provider about how much potassium you should consume each day.

Can you eat mango skin?

Most of the mangiferin in mangoes comes from the skin of the fruit, but you might want to think twice about eating it. The mango peel also contains urushiol, a natural oil that’s responsible for the itchy rashes people get from poison ivy and oak.

“Some people have an allergic reaction from touching mango skin, but others don’t react at all,” says Sedlacek. “If you get itchy hands when you peel mangoes, wear gloves to wash and peel them.”

Bottom Line? Mangoes are worth trying

With all its vitamins, minerals and fiber, mango deserves a regular spot in your fruit bowl. And with so many sweet and savory mango recipes, you’re bound to find one that appeals to you, whether you add it to a salad or pair it with fish.

“Mango is often called a ‘superfruit’ because it’s chock-full of nutrition,” emphasizes Sedlacek. “Enjoy mango along with other fruits, like apples, blueberries and cherries, for well-rounded nutritional benefits.”