Mango: Nutrition, Health Benefits and How to Eat It

In some parts of the world, mango (Mangifera indica) is called the “king of fruits.

This fruit is not only delicious but also boasts an impressive nutritional profile.

In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.

Packed With Nutrients

Mango is low in calories yet high in nutrients — particularly vitamin C, which aids immunity, iron absorption and growth and repair.

High in Antioxidants

Mango has over a dozen different type of polyphenols, including mangiferin, which is especially powerful. Polyphenols function as antioxidants inside your body.

May Boost Immunity

Mango is a good source of folate, several B vitamins, as well as vitamins A, C, K and E — all of which help boost immunity.

May Support Heart Health

Mango contains magnesium, potassium and the antioxidant mangiferin, which all support healthy heart function.

May Improve Digestive Health

Mango has digestive enzymes, water, dietary fiber and other compounds that aid different aspects of digestive health.

May Support Eye Health

Mango contains lutein, zeaxanthin and vitamin A — which support eye health. Lutein and zeaxanthin may protect from the sun, while a lack of vitamin A can create vision problems.

May Improve Hair and Skin Health

Mango contains vitamin C, which gives your skin its elasticity and prevents sagging and wrinkling. It also provides vitamin A, which promotes healthy hair.

May Help Lower Your Risk of Certain Cancers

Mango polyphenols may fight oxidative stress, which is linked to colon, lung, prostate, breast and bone cancers.

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