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Mango Benefits And Nutritional Value You Need To Know

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Mango Benefits And Nutritional Value

Mango is not only a delicious fruit but it is also a superfood with many benefits, so it truly is a super fruit. The mango, which is also known as the “king of fruits,” is not only a tasty treat but also a nutrient world that can drastically improve your health. The mangoes, which is a luscious fruit, has been appreciated for its therapeutic properties for centuries and it works well in boosting immunity to heart health.

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In this article, we’ll explore 15 incredible mango benefits that will inspire you to incorporate this delicious delight into your daily diet.

Nutritional Value of Mango

NutrientAmount (per 1 cup or 165g)
Calories99 kcal
Total Fat0.6g
Total Carbohydrates24.7g
Dietary Fiber2.6g
Total Sugars22.5g
Vitamin C67% DV
Vitamin A10% DV
Vitamin E10% DV
Vitamin K6% DV
Vitamin B612% DV
Folate18% DV
Niacin7% DV
Riboflavin5% DV
Thiamin4% DV
Copper20% DV
Magnesium4% DV
Potassium6% DV

DV (Daily Value*)

Here’s The List of Mango Benefits

Mango Benefits And Nutritional Value

1. Boosts Immune System

Mangoes are an excellent source of vitamins C and A that boost the immune system. Vitamin C is a very powerful antioxidant that helps in the production of white blood cells, hence the body becomes strong to fight against diseases and infections. Besides, the level of beta-carotene, which is the precursor of vitamin A, is the factor that boosts immune function by stimulating the growth of healthy cells and the repair of tissue.

2. Promotes Heart Health

A fascinating thing about mango benefits is that they help in the prevention of heart disease. Mangoes are rich in dietary fibre, potassium, and antioxidants such as mangiferin which cooperate to control blood pressure and thereby decrease the risk of heart disease. The fibre content helps in decreasing the cholesterol levels, whereas potassium helps in the normal heart rhythm and also prevents arterial stiffening.

3. Mango Benefits In Digestion

Mangoes have digestive enzymes called amylases that assist in the breakdown of complex carbohydrates, thus easing the digestion of mangoes. Mangoes are also rich in fibre which is the element of a healthy digestive system as it aids in regular bowel movements and hence, prevents constipation. Besides, mangoes are full of water, hence, they help keep the body hydrated and aid digestion.

Also read: Protein Secrets Revealed: Protein In 100 gm Paneer

4. Supports Eye Health

The plenty of vitamin A, lutein, and zeaxanthin in mangoes is proof that they are the best for eye health. Vitamin A is the key to clear vision, and lutein and zeaxanthin are the natural sunblocks protecting the eyes from harmful blue light and also age-related macular degeneration.

5. Enhances Skin Health

Mangoes are a storehouse of vitamin C, a nutrient that is essential for the production of collagen, a protein that ensures the skin is firm and elastic. Besides, the antioxidants in mangoes fight the free radicals which can be the reason for early ageing and skin damage. The mango benefits include anti-inflammatory properties due to the presence of mangiferin in mangoes, hence, it is good for skin conditions such as acne and eczema.

6. Regulates Blood Sugar Levels

Although mangoes are sweet, they have a low glycemic index, which implies that they do not cause sudden increases in blood sugar levels. This makes them a good option for people with diabetes or those who want to keep their blood sugar levels constant. The fibre in mangoes is also responsible for the slowed absorption of sugars, thus, controlling the blood sugar levels.

7. Boosts Brain Function

The glutamine acid in mangoes is considered to be the reason for the improvement of memory and cognitive function, especially in children. This amino acid is of great importance for keeping brain cells active and for the enhancement of concentration and focus.

Also Read: Discover the Amazing Fenugreek Seeds Benefits

8. Supports Bone Health

Mangoes are a great source of vitamins K and C which are very important for keeping strong and healthy bones. Vitamin K helps in the absorption of calcium, while vitamin C has a function in bone formation and the prevention of bone loss.

9. Reduces Inflammation

The strong antioxidants in mangoes, such as mangiferin and polyphenols, have anti-inflammatory capabilities that can help in the reduction of chronic inflammation in the body. Long-term inflammation is associated with many diseases such as arthritis, heart disease, and some kinds of cancer.

10. Aids in Weight Management

One of the mango benefits is that even though they are sweet but still low in calories and high in fibre content, thus, they are the perfect snack for people who are trying to lose weight. The fibre in mangoes creates a sensation of being full, which helps to prevent overeating and thus, aids in weight management.

Also Read: 10 Sugarcane Juice Benefits You Might Not Know About

11. Boosts Energy Levels

Mangoes are a rich source of vitamins B6, C, and copper which are very essential for energy production and metabolism. These nutrients aid in the transformation of food into energy, thus avoiding fatigue and ensuring that you are full of energy throughout the day.

12. Promotes Healthy Ageing

The antioxidants present in mangoes, for example, vitamin C and carotenoids, are the ones that help to fight against oxidative stress and protect cells from damage. This can also result in a slower process of ageing and hence, decrease the chances of age-related diseases like Alzheimer’s and Parkinson’s.

13. Mango Benefits In Prenatal Health

Mangoes are a great source of folate, a vitamin B that is necessary for the healthy development of the fetus and the prevention of neural tube defects in newborns. Besides, mangoes are rich in vitamin C and iron which can be used to prevent anaemia during pregnancy.

14. May Reduce Cancer Risk

Many researches have shown that the antioxidants and polyphenols in mangoes could be anti-cancer agents. These compounds have been discovered to be the ones that inhibit the growth of some cancer cells such as breast, colon, and prostate cancer.

Also Read: Discover the Amazing Fenugreek Seeds Benefits

15. Improves Mood

Mangoes are a good source of tryptophan, an amino acid that is a precursor to the production of serotonin, the “happy hormone”. Serotonin plays a crucial role in regulating mood, sleep, and appetite, making mangoes a possible mood-booster.


In conclusion, there are several mango benefits that provides a wide variety of nutrients and antioxidants that have numerous health benefits. The fruit gives us all the benefits such as boosting immunity, supporting heart health, aiding digestion, and promoting healthy skin, thus, any well-balanced diet should include this fruit. Mix mangoes into your meals and snacks, and you will get the benefits of the sweet and nutritious mango.

Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.

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Mohd Aasif Ahmad

Mohd Aasif Ahmad

Passionate health scriber with an ability to simplify complex medical topics. Dedicated to providing readers with accurate and actionable information for better well-being. Aspiring individuals to make informed decisions about their health. With a wealth of experience in fitness writing, I strive to deliver accurate and practical information.

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