The gooey, juicy, flavour dripping mangoes are the unfailing summer beating hack and have been so for the people of our country for centuries! India’s love for mangoes can be summed in the number of varieties India produces; drumroll, please! India produces fifteen hundred varieties of mango, out of which about a thousand varieties are produced commercially. Each variety of fruit has its own aroma and flavour. That’s not all! Along with their delicious taste, mangoes are a reservoir of nutrients as they contain proteins, minerals, folate and fibre. Let us look at some of the scientifically proven health benefits of this golden fruit.            

1. Boosts Immunity

Mango fulfils 75% of our daily vitamin C needs, a water-soluble nutrient that is proven to be a major immune booster. It helps the body to absorb iron and promotes cell regeneration. This very fruit can also supply 15% of our body’s copper needs, which is essential for red blood cells. The next crucial nutrition supplied by mangoes is Vitamin A, with a good 8% supplementation. 

2. Aids Weight loss 

Phytochemicals found in mangoes repress fat-producing cells. A medium-sized mango contains only 99 calories and is high in fibre that helps digestion and gut health. What more?! Mango is an energy fruit; one mango 30 min before your workout helps you remain energetic and perform better. 

3. Promotes Heart Health

A mango a day may help you keep your heart healthy! The magnesium and potassium maintain a healthy blood flow, relax blood vessels, and promote lower blood pressure levels. The mangiferin in the fruit is good for heart health as it protects the heart cells against inflammation, oxidative stress, and cell death. The benefits also include lowering cholesterol, triglycerides, and free fatty acids levels in the blood, all of which can otherwise damage your heart.

4. May Help Manage Diabetes

With a glycemic index of 51(on average), mango is safe even for people with diabetes (if taken in moderation). Moreover, an animal study showed that freeze-dried mangoes may help in enhancing the absorption of nutrients, and lower blood sugar levels, cholesterol, and overall body fat.

5. Possesses Antioxidant And Anti-inflammatory properties

Mangiferin, Catechins, Anthocyanins, Gallic acid, Kaempferol, and benzoic acid are some of the essential antioxidants present in mangoes, which help clear out free radicals from the body. Free radicals in the body can result in permanent organ damage. While mangiferin helps improve memory, lutein is known to improve eye health. Zeaxanthin may also play a protective role in preventing eye damage from macular degeneration.  

While there are plenty of other benefits of mangoes, moderation is the key. Want to reap the benefits of mangoes? Dig in today!

Medically reviewed by Dr Sonia Bhatt.