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Health Benefits of Mango

Mangoes may protect against cancer

The fruit packs over a dozen types of polyphenols. These plant compounds have antioxidant activity that shields cells from the DNA damage that can lead to degenerative diseases, including type 2 diabetes and cancer; In research done on animals, mango antioxidants actually suppressed the growth of breast cancer cells. 

They boost the immune system

One cup of mango provides about a quarter of the daily target for vitamin A, a nutrient that's essential for proper functioning of the immune system (including the production and activity of white blood cells). Not getting enough of the vitamin is associated with a greater susceptibility to infections.

Mangoes improve skin and hair health

The vitamin A in mangoes is also key for the development and maintenance of multiple types of epithelial tissues, including skin, hair, and sebaceous glands. The latter, which are attached to the hair follicles, help keep hair moisturized and healthy. (In animal research, a Vitamin A deficiency has been tied to hair loss.) One cup of mango also supplies about 75% of the daily minimum vitamin C intake. This nutrient is needed to produce collagen, a type of tissue that gives skin its elasticity and helps prevent wrinkles and sagging.

They may ease constipation

In a study on people with chronic constipation (and funded in party by the National Mango Board), eating mango was found to be more helpful than taking an equivalent amount of isolated fiber. It’s important to note though that mangoes are a high-FODMAP food, so they may trigger gas and bloating in some, particularly those with irritable bowel syndrome.

And improve blood sugar regulation


It seems unlikely that such a sweet food would improve blood sugar, but that was the conclusion of a pilot study at Oklahoma State University. For 12 weeks, 20 obese men and women ate 10 grams of ground, freeze-dried mango pulp (equivalent to about half a fresh mango) every day. At the end of the study, the participants had lower blood glucose levels than when they began the experiment. Researchers suspect bioactive components in the fruit, including antioxidants, may be at work.