{"id":215335,"date":"2025-06-26T07:49:14","date_gmt":"2025-06-26T07:49:14","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/215335\/"},"modified":"2025-06-26T07:49:14","modified_gmt":"2025-06-26T07:49:14","slug":"6-mango-health-benefits-according-to-dietitians-and-research","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/215335\/","title":{"rendered":"6 Mango Health Benefits, According to Dietitians and Research"},"content":{"rendered":"<p id=\"\" data-journey-content=\"true\" data-node-id=\"2\" class=\"body-dropcap css-kixdy8 emevuu60\">Nothing says summer like peeling off the skin of a perfectly ripe <a href=\"https:\/\/www.prevention.com\/food-nutrition\/a60117012\/lemon-ginger-and-coconut-gremolata-over-mango-salad-recipe\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.prevention.com\/food-nutrition\/a60117012\/lemon-ginger-and-coconut-gremolata-over-mango-salad-recipe\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"mango\" data-node-id=\"2.1\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">mango<\/a> and digging in. And the benefits of mango expand beyond that simple, seasonal joy. Like many fruits, mangoes are rich with nutrients that join forces to provide hydration, protective antioxidants, gut-loving fiber, and more. <\/p>\n<p id=\"\" data-journey-content=\"true\" data-node-id=\"3\" class=\"body-tip css-1707dxl emevuu60\"><strong data-node-id=\"3.0\">Meet the experts: <\/strong><a href=\"https:\/\/www.diabetesteam.com\/writers\/683f0deb46c7aa1e0f3349e2\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.diabetesteam.com\/writers\/683f0deb46c7aa1e0f3349e2\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Avery Zenker, R.D.\" data-node-id=\"3.1\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">Avery Zenker, R.D.<\/a>, a dietitian at MyHealthTeam; and <a href=\"https:\/\/www.linkedin.com\/in\/jenniferpallian\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.linkedin.com\/in\/jenniferpallian\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Jennifer Pallian, B.S.C., R.D.\" data-node-id=\"3.3\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">Jennifer Pallian, B.S.C., R.D.<\/a>, a registered dietitian at Foodess<\/p>\n<p id=\"\" data-journey-content=\"true\" data-node-id=\"4\" class=\"css-i9p093 emevuu60\">Below, experts detail the exact unique benefits of mangoes, and share their favorite ways to enjoy the tropical treat.<\/p>\n<p>Mango nutrition<\/p>\n<p data-journey-content=\"true\" data-node-id=\"7\" class=\"css-i9p093 emevuu60\">According to the <a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/2710833\/nutrients\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/fdc.nal.usda.gov\/food-details\/2710833\/nutrients\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"United States Department of Agriculture\" data-node-id=\"7.1\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">United States Department of Agriculture<\/a>, 100 grams (g) or around 3.5-ounces of peeled, raw mango roughly breaks down nutritionally as follows:<\/p>\n<ul data-node-id=\"8\" class=\"css-1wk73g0 emevuu60\">\n<li data-node-id=\"8.0\"><strong data-node-id=\"8.0.0\">Calories: <\/strong>68<\/li>\n<li data-node-id=\"8.1\"><strong data-node-id=\"8.1.0\">Protein: <\/strong>0<strong data-node-id=\"8.1.2\"\/>.6 grams (g)<\/li>\n<li data-node-id=\"8.2\"><strong data-node-id=\"8.2.0\">Carbs:<\/strong> 15 g<\/li>\n<li data-node-id=\"8.3\"><strong data-node-id=\"8.3.0\">Fiber: <\/strong>2 g<\/li>\n<li data-node-id=\"8.4\"><strong data-node-id=\"8.4.0\">Sugar:<\/strong> 11 g<\/li>\n<li data-node-id=\"8.5\"><strong data-node-id=\"8.5.0\">Calcium:<\/strong> 12 milligrams (mg) <\/li>\n<li data-node-id=\"8.6\"><strong data-node-id=\"8.6.0\">Magnesium:<\/strong> 10 mg<\/li>\n<li data-node-id=\"8.7\"><strong data-node-id=\"8.7.0\">Potassium:<\/strong> 165 mg<\/li>\n<li data-node-id=\"8.8\"><strong data-node-id=\"8.8.0\">Vitamin C:<\/strong> 25.5 mg <\/li>\n<\/ul>\n<p data-journey-content=\"true\" data-node-id=\"9\" class=\"css-i9p093 emevuu60\">One cup of sliced mango (or 165 g) provides approximately 60% of the daily recommended value (DV) of vitamin C, 10% of the DV of vitamin A, 18% of the DV of folate, and a half-cup of water for hydration, says <a href=\"https:\/\/www.diabetesteam.com\/writers\/683f0deb46c7aa1e0f3349e2\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.diabetesteam.com\/writers\/683f0deb46c7aa1e0f3349e2\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Avery Zenker, R.D.\" data-node-id=\"9.1\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">Avery Zenker, R.D.<\/a>, a dietitian at MyHealthTeam.<strong data-node-id=\"9.3\"\/> Mangoes are also low in sodium, fat, and free of cholesterol and trans fats. <\/p>\n<p>Mango benefits<\/p>\n<p id=\"mango-benefits\" data-journey-content=\"true\" data-node-id=\"11\" class=\"body-text css-i9p093 emevuu60\">While eating mango alone won&#8217;t result in massive health change, the potential perks of including the fruit as part of a well-rounded diet include: <\/p>\n<p>1. They are rich in vitamin C.<\/p>\n<ol data-node-id=\"13\" class=\"css-1wk73g0 emevuu60\"\/>\n<ol data-node-id=\"14\" class=\"css-1wk73g0 emevuu60\"\/>\n<ol data-node-id=\"15\" class=\"css-1wk73g0 emevuu60\"\/>\n<ol data-node-id=\"16\" class=\"css-1wk73g0 emevuu60\"\/>\n<p data-journey-content=\"true\" data-node-id=\"17\" class=\"css-i9p093 emevuu60\">Mangoes are high in vitamin C, which can boost immunity and aid in iron absorption, says <a href=\"https:\/\/www.linkedin.com\/in\/jenniferpallian\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.linkedin.com\/in\/jenniferpallian\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Jennifer Pallian, B.S.C., R.D.\" data-node-id=\"17.1\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">Jennifer Pallian, B.S.C., R.D.<\/a>, a registered dietitian at Foodess. Vitamin C <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"is also important\" data-node-id=\"17.3\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">is also important<\/a> for collagen synthesis, protein metabolism, and overall protective work throughout the body in conjunction with other antioxidants. <\/p>\n<p>2. They could support digestion and gut health.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"19\" class=\"css-i9p093 emevuu60\">Fiber is important for digestion and satiety, explains Pallian, and mangoes contain a decent amount in a single fruit. They also have enzymes like amylase, which aids in breaking down food and waste for digestion, Zenker explains. A small 2022 <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/pdf\/10.1002\/fsn3.3243\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/onlinelibrary.wiley.com\/doi\/pdf\/10.1002\/fsn3.3243\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"study\" data-node-id=\"19.1\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">study<\/a> (supported by the National Mango Board) found that mangoes may also contribute to gut microbiome diversity. <\/p>\n<p>3. They may help protect against chronic and age-related disease.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"21\" class=\"css-i9p093 emevuu60\">Mangoes contain polyphenols, \u201cwhich are a class of compounds found in plants that have health benefits,\u201d explains Zenker. These antioxidants are anti-inflammatory, and <a href=\"https:\/\/www.prevention.com\/health\/a37712047\/inflammation-signs-and-treatments\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.prevention.com\/health\/a37712047\/inflammation-signs-and-treatments\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"inflammation is linked to\" data-node-id=\"21.1\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">inflammation is linked to<\/a> chronic diseases including heart disease, some cancers, and neurodegenerative diseases like Alzheimer\u2019s. There is increasing evidence that <a href=\"https:\/\/www.sciencedirect.com\/topics\/neuroscience\/mangiferin#:~:text=Mangiferin%20is%20a%20bioactive%20component,a%20mouse%20metastatic%20melanoma%20model\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.sciencedirect.com\/topics\/neuroscience\/mangiferin#:~:text=Mangiferin%20is%20a%20bioactive%20component,a%20mouse%20metastatic%20melanoma%20model\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"mangiferin\" data-node-id=\"21.3\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">mangiferin<\/a>, a polyphenol specific to mangoes, may play a particular role in disease prevention.<\/p>\n<p>4. They\u2019re hydrating and potentially blood pressure-friendly.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"23\" class=\"css-i9p093 emevuu60\">Mangoes are full of <a href=\"https:\/\/www.prevention.com\/health\/a63852923\/how-much-water-should-you-drink-per-day\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.prevention.com\/health\/a63852923\/how-much-water-should-you-drink-per-day\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"water\" data-node-id=\"23.1\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">water<\/a>, which is why they hit the spot on a hot summer day. Their potassium can aid in hydration and, bonus, may help <a href=\"https:\/\/www.prevention.com\/health\/a64946684\/do-bananas-lower-blood-pressure\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.prevention.com\/health\/a64946684\/do-bananas-lower-blood-pressure\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"maintain healthy blood pressure\" data-node-id=\"23.3\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">maintain healthy blood pressure<\/a> levels, says Zenker. (Talk to your doctor if you\u2019re concerned about high blood pressure.) \u201cTheir combination of potassium, sugar, and water, can make them a great part of a post-exercise snack,\u201d she adds.<\/p>\n<p>5. They provide important vitamins and minerals.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"25\" class=\"css-i9p093 emevuu60\">Mangoes contain copper and folate for vascular and nervous system health, explains Pallian. Copper <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Copper-HealthProfessional\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/ods.od.nih.gov\/factsheets\/Copper-HealthProfessional\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"is involved\" data-node-id=\"25.1\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">is involved<\/a> in energy production, iron metabolism, brain health, and keeping your connective tissues strong. Your body <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Folate-Consumer\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/ods.od.nih.gov\/factsheets\/Folate-Consumer\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"needs folate\" data-node-id=\"25.3\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">needs folate<\/a> to make DNA and help your cells divide. <\/p>\n<p>6. They can support eye health.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"27\" class=\"css-i9p093 emevuu60\">It\u2019s not just <a href=\"https:\/\/www.prevention.com\/food-nutrition\/a64637663\/benefits-of-carrot-juice\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.prevention.com\/food-nutrition\/a64637663\/benefits-of-carrot-juice\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"carrots\" data-node-id=\"27.1\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">carrots<\/a> that contain beta-carotene and lutein, the nutrients that can help keep your peepers sharp by <a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/4\/827\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.mdpi.com\/2072-6643\/14\/4\/827\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"preventing disease like macular degeneration\" data-node-id=\"27.3\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">preventing disease like macular degeneration<\/a>. Mangoes have a good amount, too. <br data-node-id=\"27.5\"\/><\/p>\n<p>Mango risks<\/p>\n<p data-journey-content=\"true\" data-node-id=\"29\" class=\"css-i9p093 emevuu60\">Mangoes are high in natural sugars, so overconsumption may cause blood sugar spikes, says Pallian, especially in people with diabetes. A mango allergy\u2014though rare\u2014can cause mild to severe reactions, and can be more common when cross-reactivated with allergens like poison ivy, birch pollen, pistachio, or latex, she adds.  Talk to your doctor before making any dietary changes, especially if you have diabetes or food allergies. <\/p>\n<p>How to enjoy mango <\/p>\n<p data-journey-content=\"true\" data-node-id=\"31\" class=\"css-i9p093 emevuu60\">\u201cThere are many healthy ways to enjoy mangoes that preserve their nutritional value,\u201d says Pallian. Here are a few dietitian-approved favorites. <\/p>\n<p>Mango chia pudding <\/p>\n<p data-journey-content=\"true\" data-node-id=\"33\" class=\"body-text css-i9p093 emevuu60\">Recommended by Pallian, this is a good breakfast choice that combines milk, chia seeds, and mango for a filling, fiber-rich, and antioxidant-packed meal. <\/p>\n<p>Homemade sauces <\/p>\n<p data-journey-content=\"true\" data-node-id=\"35\" class=\"body-text css-i9p093 emevuu60\">Pallian says homemade sauces like mango habanero \u201coffer a sweet and spicy flavor boost without processed additives and can be served with tacos, shrimp, and grilled fish.\u201d<\/p>\n<p>Smoothies or soft-serve<\/p>\n<p data-journey-content=\"true\" data-node-id=\"37\" class=\"css-i9p093 emevuu60\">\u201cMangoes add a sweet tropical taste and smooth texture to smoothies. They pair well with bananas, berries, coconut milk, spinach, and other common smoothie ingredients,\u201d says Zenker, like <a href=\"https:\/\/www.prevention.com\/health\/g64816772\/best-protein-supplements-for-women\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.prevention.com\/health\/g64816772\/best-protein-supplements-for-women\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"protein powder\" data-node-id=\"37.1\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">protein powder<\/a>. Or you can make them into dessert soft-serve by blending them, frozen, with milk. <\/p>\n<p>Salad<\/p>\n<p data-journey-content=\"true\" data-node-id=\"39\" class=\"body-text css-i9p093 emevuu60\">\u201cMangoes can also be part of balanced salads that include avocado, chicken, and whole grains, combining healthy fats, proteins, and fiber,\u201d says Pallian. In the same vein, they also make a great pico de gallo or salsa ingredient.<br data-node-id=\"39.1\"\/><\/p>\n<p>Related Stories<\/p>\n","protected":false},"excerpt":{"rendered":"Nothing says summer like peeling off the skin of a perfectly ripe mango and digging in. And the&hellip;\n","protected":false},"author":2,"featured_media":215336,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[17687,85614,1331,105,1381,4434,85613,16,15],"class_list":{"0":"post-215335","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-content-type-how-to-service","9":"tag-contentid-45f00911-9570-4b20-a792-83d38e5efb16","10":"tag-displaytype-standard-article","11":"tag-health","12":"tag-locale-us","13":"tag-nutrition","14":"tag-shorttitle-the-health-benefits-of-mango","15":"tag-uk","16":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114748572554465044","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/215335","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=215335"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/215335\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/215336"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=215335"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=215335"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=215335"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}