Mango Benefits That Might Surprise You—From Younger-Looking Skin to Balanced Blood Sugar
Plus see the best way to eat the fruit to maximize the health perks
It’s no secret that adding fruit to your diet offers a range of health benefits, but some fruits have even more to offer. One top contender: mangoes. The tropical stone fruit has a sweet flavor thanks to its natural sugars and is packed with beneficial antioxidants. Here we break down the top mango benefits you can expect from this juicy summer staple.
5 dietician-approved mango benefits
Many people already love the taste of mango but don’t realize this bright, colorful fruit comes with a host of health benefits. Notable perks include:
It improves heart health
When you think of heart health, exercise likely comes to mind. But nutrition plays a big role too, especially when it includes veggies, lean meats and fruits like juicy, ripe mango.
Woman's World Answers
“Mangoes are packed with antioxidants like mangiferin, quercetin and carotenoids that help reduce inflammation, lower LDL cholesterol, improve blood vessel function and even reduce blood pressure and heart stiffness—key factors for cardiovascular health,” says Michelle Routhenstein, MS RD CDCES CDN, Preventive Cardiology Dietitian and Certified Diabetes Educator.
Mango’s heart health benefits have also been demonstrated in research. A new study in the Journal of the American Nutrition Association found that postmenopausal women who ate about two Ataulfo mangoes a day for two weeks had lower LDL cholesterol and improvements in blood pressure and artery stiffness shortly after eating.
You may be wondering what’s special about the sweet Mexican mango, and our expert has an answer.
“Ataulfo mangoes are rich in fiber, potassium and a variety of natural antioxidants, including mangiferin, quercetin and carotenoids,” says Routhenstein. “These plant-based compounds help reduce oxidative stress and inflammation—two major contributors to heart disease—and support healthy blood vessels, cholesterol levels and blood sugar control.”
The functioning of our arteries also shifts over time, and mangoes may offer some support.
“As we age, and especially after menopause when estrogen levels decline, arteries tend to become stiffer,” says Routhenstein. “The antioxidants and nutrients in Ataulfo mangos may help keep blood vessels more flexible and help lower this age-related risk.” (Discover more heart disease risk factors here.)
It steadies blood sugar levels
If you’re someone who watches your blood sugar and tries to avoid spikes, you might think fruit should be off-limits. While not all fruits are created equal, mango can be a safe choice.
“Despite their sweetness, mangoes have fiber and natural polyphenols that can help regulate blood sugar spikes,” says Routhenstein. “Mangiferin in particular has been shown to improve insulin sensitivity and reduce inflammation related to metabolic conditions.”
It aids digestion
Fiber is key to keeping your body regular. While classic options like oatmeal and guacamole often do the trick, sweet choices like mango can benefit digestion too. “Their fiber helps support healthy digestion and regular bowel movements, while enzymes like amylase help break down carbohydrates more efficiently,” says Routhenstein.
It bolsters immunity
Take a quick scan of any grocery store and you’ll find plenty of items promising to help you recover from a cold or illness. But if your immune system stays strong, you may not even need those aisles.
“Mangoes are rich in vitamin C and other antioxidants, which support immune system function by helping the body fight off infection and neutralize harmful free radicals,” says Routhenstein.
It improves eye health
Many people don’t think of eye health when considering which body parts need more care with age. But vision often declines over time, and it plays a crucial role in daily functioning. “Mangoes contain vitamin A and carotenoids like beta-carotene and lutein, which help to support healthy vision and protect the eyes from oxidative stress,” says Routhenstein.
It smooths skin
Mango is packed with vitamin C, which has been shown to boost collagen production for firmer, smoother skin. Plus one animal study suggests that the antioxidants and vitamins A, C and E in the tropical fruit may help diminish wrinkles and signs of sun damage.
The best way to eat mangoes to maximize the benefits
Now that you understand the top mango benefits, you might be wondering how to get the most out of them.
“Eat them with a source of healthy fat like a handful of almonds to help your body absorb mango’s fat-soluble nutrients like carotenoids,” says Routhenstein. “And avoid over-peeling the fruit. Many antioxidants are concentrated near the skin, so peel thinly or scrape the flesh off the mango skin to retain more nutrients.”
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