The mango, also known as Mangifera indica Linn, is a tropical fruit with unique nutritional and phytochemical composition. It has been an essential herb in the Ayurvedic and indigenous medical systems for over 4000 years.
So, what are the benefits and disadvantages of mango? Mangoes are a delicious fruit and also give a wealth of nutrients to keep your body healthy. With their impressive list of benefits, they are called the “king of fruits” in some parts of the world. A few studies suggest that nutrients in mangoes strengthen the immune system, improve digestive health, and even enhance eyesight.
Consuming mango or any other fruit is a good alternative to eating unhealthy foods and snacks; however, you should know that eating some fruits may harm your body.
Read on to discover all the benefits and disadvantages of mango and how to choose a delicious and healthy mango. Also see: 5 Health Benefits of Eating Mango.
Table of Contents
Mango Nutrition Facts
Mango is full of nutrients and low in calories. According to the United States Department of Agriculture (USDA), One cup (165 grams) of sliced mango gives:
- Calories: 99
- Carbs: 24.7 grams
- Protein: 1.4 grams
- Fat: 0.6 grams
- Water 138 grams
- Energy 99 kcal
- Folate: 18% of the Reference Daily Intake (RDI)
- Dietary fiber: 2.6 grams
- Vitamin C: 67% of the RDI
- Vitamin A: 10% of the RDI
- Copper: 20% of the RDI
- Vitamin B6: 11.6% of the RDI
- Vitamin E: 9.7% of the RDI
- Vitamin B5: 6.5% of the RDI
- Vitamin K: 6% of the RDI
- Potassium: 6% of the RDI
- Riboflavin: 5% of the RDI
- Manganese: 4.5% of the RDI
- Magnesium: 4% of the RDI
- Thiamine: 4% of the RDI
- Niacin: 7% of the RDI
Mango also includes small quantities of phosphorus, calcium, pantothenic acid, selenium, and iron. Let’s explore the disadvantages of mangoes and their health benefits of mangoes.
Benefits of Mango
Studies indicate mango possesses many benefits, such as anti-diabetic, anti-oxidant, anti-viral, and anti-inflammatory properties.
1- Mango May Help Keep Your Heart Healthy
Mango contains magnesium and potassium, which all help you keep your heart healthy. According to the National Institutes of Health (NIH), most older adults in the United States don’t get the proper magnesium amount in their diets.
Mango contains magnesium and potassium, which help keep a healthy pulse and relax your blood vessels, promoting lower blood pressure levels.
According to Harvard Health Publishing, normal body levels of potassium are essential for muscle function, including relaxing the blood vessels’ walls. According to Harvard experts, magnesium helps regulate hundreds of body systems, including blood pressure, blood sugar, and muscle and nerve function.
2- Mango Help Improving Concentration and Memory
As a recent study suggests, having increased glutamic acid levels in your system can improve memory and enhance sensory function. In other words, mango can help you feel relaxed throughout your day.
3- Mango May Boost Immunity
Mango is an excellent source of immune-boosting nutrients. Consuming one cup (165 grams or 2.3 Oz) of mango gives 10% of your daily vitamin A needs.
Vitamin A is crucial for maintaining a healthy immune system and helps fight infections. Not receiving enough vitamin A is linked to a more significant infection risk, according to the National Institutes of Health.
Mango contains all the necessary nutrients, such as folate, several B vitamins, and vitamins A, C, K, and E; all these nutrients help boost immunity.
4- Mango May Enhance Hair and Skin Health
Mango is high in vitamin C, which supports healthy hair and skin. Vitamin C consumption helps keep your skin healthy, found in a 2017 study.
Vitamin C is also essential for making collagen — a protein that provides structure to your skin and hair. Collagen gives your skin its bounce and combats sagging and wrinkles.
5- Mango May Promote Digestive Health
Mango is rich in enzymes, water, dietary fiber, and other compounds supporting various digestive health aspects.
Digestive enzymes cut large food molecules so that you can easily absorb them. The sweetness of mango helps curb the cravings for other sweet stuff like pastries, cookies, chocolates, and other unhealthy snacks. Mangoes are high in fiber; therefore, you feel fuller with fewer calories.
Furthermore, since mango is abundant in water and dietary fiber, it may help solve digestive problems such as constipation and diarrhea.
Consuming mango daily improves the condition’s symptoms more than a supplement containing a similar amount of soluble fiber, reported one four-week research in adults with chronic constipation.
In other words, mango possesses other components that help digestive health.
6- Mango May Help You Keep Your Eye Healthy
Mango contains various nutrients such as lutein, zeaxanthin, and vitamin A, and these nutrients help keep your eyes healthy.
Research reveals that lutein and zeaxanthin act as a natural sunblock inside the retina, absorbing excess light. Also, lutein and zeaxanthin seem to protect your eyes from harmful blue light.
Vitamin A consumption may reduce the risk of cataracts, showed another study. Severe vitamin A lack can lead to xerophthalmia, a serious condition that can result in blindness.
7- It May Help Reduce Your Risk of Certain Cancers
Mango is abundant in polyphenols, which may have anticancer properties.
A study observed that polyphenolics from mango varieties possess anticancer properties.
Note that more research is needed better to explain mango polyphenols’ anticancer effects in people.
8- Mango Helps You Feel Fuller And Longer
One of the advantages of mango is being able to aid with weight loss. One cup (165 grams) of sliced mango contains 2.6 grams of fiber, which can help you feel full longer and avoid overeating. Therefore, consuming mango may help you lose weight.
Furthermore, mango is an excellent substitute for junk food or unhealthy snacks. Keep in mind; mango is high in sugar. Use portion control and moderation.
9- Mango May Help Lower Risk of Diabetes
Over 90% of the calories in mango come from sugar, which may increase blood sugar levels in people with Diabetes. However, mango also contains fiber and different antioxidants, reducing its overall blood sugar impact.
A study showed that higher consumption of fruit or fiber is associated with a lower risk of type 2 diabetes.
Regular consumption of mango by obese adults positively affects their blood glucose, according to another 12 weeks study of twenty obese adults.
The researchers concluded that regular consumption of freeze-dried mango by obese individuals positively affects fasting blood glucose.
If you have diabetes, begin with 1/2 cup (82.5 grams) to see how your blood sugar responds. From there, you can adapt your portion sizes and frequency until you find the best quantity. Discuss with a doctor before incorporating mango into your diet if you are a person with diabetes.
The general recommendation is to practice moderation and monitor your portion sizes.
Are there any disadvantages to Mango? I am glad you asked. Let’s explore them.
Disadvantages of Mango
Like anything in life, mango also has drawbacks. Here are the disadvantages of mango:
10- Mangoes May Cause Diarrhea
Mango contains high fiber. An abundance of fiber can cause looseness of the bowels (Diarrhea). Fiber stimulates muscle development inside the digestive and causes looseness of the bowels.
Excessive eating of mango fruits means excessive consumption of fiber, and these, in turn, cause diarrhea.
Mangos are high in fiber, which can cause loosening of the bowels, causing diarrhea if you consume them in excess.
11- Some People May Be Allergic to Mangoes
If you already have an existing sensitivity or allergy, seek advice from a specialist before eating mango.
Ordinarily, a mango peel may cause watery eyes, coldness, and sneezing.
12- Eating Mango May Cause Weight Gain
Mangos contain an enormous quantity of sugar, which may contribute to weight gain.
Mangoes are very high in fructose and have quite many calories. Watch out for the sugar intake and calories.
Also see: The Best Ten Teas For Weight Loss
13- Consuming Mango May Increase Blood Sugar Levels
Mango fruits are a great source of rich sugar, but they turn to excess sugar when taken too much.
Generally, people with diabetes are medically advised to avoid eating ripe mangoes.
14- Eating Mango May Cause Constipation
Consuming mango in excess may cause constipation. If you want to accomplish a laxative effect, you should not have more than two mangoes a day.
15- Beware of Artificially Ripened Mangoes
In many countries, some mango dealers use artificial ripening to produce fresh mangoes fast.
They use calcium carbide to produce mangoes that ripen faster. However, this kind of mango is not safe for your health because artificial ripening is done using a chemical called calcium carbide, which is banned in many countries.
How To Choose a Delicious and Healthy Mango?
- Don’t only focus on color. It is not the best indicator of the ripeness of mango.
- Try to press or squeeze the mango gently to feel its ripeness.
- Ripen mangoes will be slightly soft when you touch them but not too soft or mushy where your fingers sink into or through their skin.
- Smell mangoes near their stem. Ripe mangoes will usually have a sweet and fruity aroma around the stem.
- Beware of artificially ripened mangoes: Some mango sellers utilize calcium carbide to make mangos ripen faster. This substance may cause health problems in the long run. Generally, artificially ripened mangoes will have black and white patches on their skin.
- Avoid mangoes that smell sour, like alcohol, because these mangoes may be overripe.
Overall, mangoes have been part of human diets for ages. They are packed with essential nutrients to keep your body strong and healthy. However, it’s necessary to remember mangoes contain more sugar than other fruits, and you should consume them in moderation.
To minimize the disadvantages of mango, use portion control, and moderation. It’s best to eat no more than two mangoes a day to ensure you are maximizing their nutritional benefits.
Consult with your dietician or your doctor if you face any issues or have a medical history.