7 Incredible Reasons to Eat Mangoes

12 January, 2020
Thanks to their great fiber content, mangoes are a wonderful fruit for your digestive health. They are also helpful for keeping your digestive tract balanced.

What do you think of when we talk about the reasons to eat mangoes? Most people think about a sweet, tropical fruit that can be eaten in many different forms.

What doesn’t usually go through people’s minds, however, is that this fruit is tremendous for your health.

Some call them the king of the fruits and others call them the quintessential Caribbean fruit. Whatever name you choose, mangoes are too good for you to ignore.

That’s why here we’re giving you 7 reasons to eat mangoes more often.

Read also: 7 Cancer-Fighting Fruits and Vegetables That You Should Consume Regularly

7 benefits of eating mangoes

1. Mangoes improve your digestive health

According to this study from the National University of Colombia, mangoes are an excellent option when it comes to getting rid of problems like indigestion. The digestive enzymes found in mangoes help encourage natural, more efficient digestion.

A woman making a heart with her hands on her belly.

Because they’re so rich in bio-active ingredients like esters, terpenes, and aldehyde, they help improve your appetite and digestive system, as well.

This makes them an especially great choice for kids.

2. They improve your heart health

Mangoes contain high amounts of pectin, a soluble fiber that effectively helps lower fat levels in your blood, according to this study from the State University of Mato Grosso do Sul in Brazil.

Mangoes, like other fruits, are considered a fundamental part of traditional medicine in indigenous communities of several tropical countries.

3. They encourage healthy weight loss

Eating mangoes regularly is one of the most effective ways to quickly lose weight. This is good news for people having trouble getting to their ideal weight.

150 grams of mango has just 86 calories, and these are easily absorbed by your body.

Mangoes also contain starch, which turns into sugar, giving you energy in a 100% natural way.

A great option is mango smoothie.

Here’s how you can make it at home:

Ingredients

  • 1/2 small mango
  • 1 cup of milk (200 ml)

Preparation

  • Peel the mango, cut it into pieces, and add to the blender along with the milk.
  • Process until well-mixed.
  • If you want a cold drink, add a few ice cubes.

4. Mangoes reduce the signs of aging

Eating mango will give you a beautiful, healthy face while clearing up and removing marks caused by the sun or acne. This is due to the vitamin C in this fruit.

According to this study from the National Institute of Health in the United States, this vitamin encourages collagen production. To get these benefits, just add a small mango a day to your diet once in a while.

Read also: Fruits to Fight Dry, Cracked Skin

5. Eating them fortifies your immune system

Just like carrots, mangoes are rich in beta-carotene. This element helps your immune system work its best and protects it from bacteria and toxins, according to this study from Guilin University in China. 

When you get enough beta-carotene and vitamin A, a layer of antioxidants is formed that optimizes your immune system.

This works as an extra layer of protection against harmful free radicals in your body.

6. They prevent and manage diabetes

Eating mango can be a part of your diabetes management, as long as you don’t go overboard.

You’ve probably heard that people with diabetes should avoid this delicious fruit at all costs, but that couldn’t be further from the truth.

A woman checking her blood sugar.

Though it’s true that mangoes are very sweet, a study from the University of Punjab (Pakistan) found that eating the leaves can help you manage your diabetes. This is because of the fiber they contain and because their sugar is completely natural.

Our recommendation is to include them in your diet in small portions once or twice a week. Another option to control your glucose levels is to drink mango leaf tea (recipe below).

Either way, talk to your doctor first. They will know better than anyone how to help you.

Ingredients

  • 15 mango leaves
  • 1 cup of water (200 ml)

Preparation

  • Place the leaves into a cup of water and let sit overnight.
  • In the morning, remove the leaves and drink the water on an empty stomach, without other food.

7. Eating mangoes fight anemia and help with pregnancy

Do you know what anemia and pregnancy have in common? In both cases, you need to eat enough iron.

Mangoes are rich in iron and ideal for preventing anemia since this mineral is one of the basic components of blood.

As for pregnant women, they need to eat for two. The little ones in their bellies requires enough iron for the proper development of their internal organs.

Pregnant women are often recommended to take iron supplements. The problem is that they have a metallic taste and don’t sit well with some people.

If that’s the case, think about adding a nice mango spinach smoothie to your diet.

Take advantage of the mango season

The reasons to eat mangoes all year round is a smart choice. We recommend incorporating them into your diet when they’re in season to take advantage of all of their nutrients.

Just remember not to eat more than one of these fruits a day and exercise enough to balance out the calories.

Matheyambath, A. C., Subramanian, J., & Paliyath, G. (2015). Mangoes. In Encyclopedia of Food and Health. https://doi.org/10.1016/B978-0-12-384947-2.00442-6