Benefits
Mangoes contain an antioxidant called zeaxanthin.
A 2019 review suggests that zeaxanthin may play a protective role in eye health and could prevent damage from macular degeneration. This is an eye condition that gets worse with age.
The review cites the anti-inflammatory properties of zeaxanthin as a possible cause of this protective mechanism.
Cancer
A 2014 study from Japan found that carotenoid-containing fruits and vegetables such as mangoes may reduce the risk of colon cancer.
Also, the Skin Cancer Foundation suggest that a diet high in beta-carotene content can help protect against skin cancer. Orange fruits and vegetables, such as mangoes, contain beta-carotene. They also suggest that it can boost the action of the immune system against disease.
Diabetes
A 2019 mouse study into mango leaves found that some plant compounds had a powerful effect on risk factors for diabetes. These included lower body weight, reduced blood sugar levels, and lower levels of fats in the blood.
This study does not clarify whether or not mango flesh provides the same benefits. However, one 2014 study found that eating freeze-dried mangoes reduced blood sugar levels in people with obesity.
Heart disease
The fiber, potassium, and vitamin content in mangoes all help keep the arteries working and reduce the risk of heart disease.
Increasing potassium and decreasing sodium in the diet are among the most important dietary changes a person can make to reduce their risk of high blood pressure.
Skin and hair
Mangoes also support hair health, as they provide a good amount of vitamin A. This nutrient helps the skin provide an oily substance called sebum, which moisturizes the hair. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
One cup of sliced mango provides 60.1 milligrams (mg) of vitamin C. This is most of a person’s daily requirement, according to the Dietary Guidelines for Americans.
Consuming enough vitamin C supports the development and maintenance of collagen. This provides structure to the skin and hair.
