Health Benefits of Mangoes


Mango also called as the “King of the fruits” is famous for its delicious taste. Known as the fruits of summers, mangoes are grown abundantly in different parts of India, Sumatra and Africa. Apart from its aromatic taste, there are plenty of health benefits of Mangoes.

Mangoes come in different sizes and shapes depending on the type of cultivar. There are more than 1,000 varieties of this super fruit. The outer skin is smooth and green when unripe but becomes golden yellow or orange-red once ripened.

Nutritional Value of Mangoes

Mango is a rich source of nutrients, fiber, and bioactive compounds and is fittingly called as the health fruit. Mangoes come loaded with Vitamin A, C, & E and consist of minerals like magnesium, copper, calcium, potassium and more.

Mango is a perfect blend of astounding taste and health benefits. Given below is the nutrition profile of this wonder fruit.

Vitamin A: 100 g of fresh mango has 765 IU of vitamin A. Vitamin A assists in improving vision. It also promotes healthy immune system and is beneficial for your skin.

Carbohydrates:  Mangoes are also a good source of carbohydrates. Carbohydrates are essential for your overall health. Carbohydrates are the main source of energy and increase your stamina and endurance levels.

Potassium:  Mangoes contains ample amount of potassium. The 100g fresh fruit consists of 156 mg of potassium. Potassium plays an important role in keeping your blood pressure and heart rate in check.

Vitamin C: There is 27 mg of vitamin C in 100 g fresh fruit. Vitamin C safeguards your body against various infections and dangerous oxygen free radicals.

Copper: Mangoes also contain copper in moderate amounts. Copper is vital for proper body growth. It also assists in the formation of red blood cells, reduces cholesterol, and aids in the healing of wounds.

15 Outstanding Health Benefits of Mangoes

Mango being a nutrient powerhouse is extremely beneficial for your health. Keep reading further to explore the numerous health benefits of Mangoes.  The most popular ones are listed below.

1. Combats Cancer

Mango being high in fiber and vitamin C content can be an effective remedy for cancer prevention. The antioxidant and anti-carcinogenic compounds present in mangoes assists to prevent your body against lung, skin, breast, colon, leukemia and prostate cancers.

What you need:

  • Ripe Mango (Peeled) – 1
  • Milk (low fat) – ½ glass
  • Sugar – 1 tsp
  • Blender – 1

What you need to do 

  1. Take a peeled mango, chop it into small pieces and remove the stone.
  2. Now put this chopped mango pieces in the blender along with half a glass of milk and 1 tsp of sugar.
  3. Start the blender and blend till the mixture becomes creamy and smooth.
  4. Drink this mango milkshake once or twice a week to ward off different types of cancers.

2. Promotes a Healthy Immune System

Mangoes are a rich source of vitamin C & vitamin A which play a vital part in keeping your immune system strong and healthy. It also has 25 different varieties of carotenoids that are beneficial for your immune system. A potent immune system can effectively fight diseases like flu, cold and other infections.  

What you need:

  • Yogurt (plain) – 1 cup
  • Ripe Mango (peeled & pitted) – 1
  • Saffron powder – ½ tsp
  • Sugar – 1 tsp
  • Cardamom powder – ¼ tsp
  • Muslin cloth – 1
  • Bowl (large) – 1

What you need to do:

  1. Take a muslin cloth and put yogurt & ¼ tsp of cardamom powder in it.
  2. Tie it up into a tight knot & keep it in hanging position for around 2 hours.
  3. Once the yogurt becomes solid, take a bowl and scoop yogurt in it.
  4. Refrigerate the bowl for an hour or so.
  5. Next, take a ripe mango, extract its pulp and mix it with 1 tsp of sugar.
  6. Remove yogurt from the refrigerator and blend it properly with the mango pulp.
  7. Sprinkle ½ tsp of saffron powder over the mixture.
  8. Have this mango yogurt dessert once a week to improve immunity.

3. Assists Digestion

Mango with its high fiber content aids digestion. It helps to get rid of waste products from your body & ensures normal bowel movements. Mangoes consist of enzymes & other bio-active compounds like Aldehydes, Terpenes & Esters which facilitates proper digestion. It also safeguards your body against gastrointestinal disorders.

What you need:

  • Mango (Ripe) – 1 to 2
  • Knife – 1

What you need to do:

  1. Take 1 to 2 ripe mangoes.
  2. Chop it into small pieces using a knife.
  3. Remove the peel from the mango pieces.
  4. Eat these mango pieces daily to improve your digestive health.

4. Reduces Cholesterol

If cholesterol problem is bothering you then start having mangoes regularly. Mangoes are a wealthy source of pectin, vitamin C, and fiber that assist in lowering the ‘bad’ LDL cholesterol & improve the ‘good’ HDL cholesterol.

The high potassium content present in mangoes helps to control blood pressure and heart rate. This, in turn, reduces the possibility of heart attack and strokes.

What you need:

  • Mango (peeled & chopped) – 1
  • Strawberries (fresh) – 8 to 10
  • Milk – ½ cup
  • Ice-cubes – 2 to 3
  • Dates (unseeded) – 2
  • Blender – 1
  • Glass – 1

What you need to do:

  1. Put all the above ingredients in a blender and combine them.
  2. Blend for around a minute or till you get the desired consistency.
  3. Stir for some time and pour in an empty glass.
  4. Have this mango strawberry smoothie 1 to 2 times a week to control cholesterol levels.

5. Natural Cure for Heat Stroke

Raw green mango is an exceptional coolant, especially in the scorching summer heat. It provides vital nutrients and minerals to your body. Mangoes also keep a check on homocysteine levels in your blood which in turn combats heat strokes.

What you need:

  • Green mango – 1
  • Water – ½ cup
  • Honey – 1 tsp
  • Juicer – 1
  • Knife – 1

What you need to do:

  1. Chop a green mango into small pieces by using a knife.
  2. Put this chopped pieces in a juicer along with half a cup of water and 1 tsp of honey.
  3. Blend until the mixture turns into a smooth paste.
  4. Your green mango juice is now ready.
  5. Drink this mango juice every alternate day during summers to prevent heat stroke.

6. Boosts Brain Health

When discussing health benefits of mangoes its benefit for brain health has to be explained in detail. Mangoes come loaded with vitamin B6 which assists proper brain functioning & is beneficial for your nervous system.

Mangoes also contain glutamine acid which enhances your memory and improves concentration. As per the recent study, mango has many components that boost your mood by relieving stress.

What you need:

  • Mango – 1
  • Blueberries – ½ cup
  • Lemon juice – 2 tbsp
  • Light brown sugar – 1 tbsp
  • Bowl (large) -1

What you need to do:

  1. Unpeel a mango and cut it into small pieces.
  2. Put this chopped mango pieces along with ½ a cup of blueberries and 1 tbsp of sugar in a large bowl.
  3. Next, add 2 tbsp of lemon juice to this mixture.
  4. Place a bowl in the refrigerator for an hour.
  5. Have this salad once a week to improve your memory.

7. Promotes Sex

Mango is also called as the ‘love fruit’ because of its aphrodisiac qualities. Mango consists of vitamin E which assists in regulating the sex hormones & enhances sex drive. Mango also contains ample amount of nutrients like potassium and magnesium which are essential for producing sex hormones.

What you need:

  • Ripe mango (peeled & pitted) – 1
  • Banana – 1
  • Orange juice – ¼ cup
  • Maca powder – ½ tsp
  • Blender – 1

What you need to do:

  1. Place all the ingredients given above in a blender.
  2. Blend them properly until the desired consistency is achieved.
  3. Eat this mango smoothie regularly to enjoy a healthy sex life.

8. Improves Vision

Mangoes are an excellent food for your eyes. The high content of vitamin A and flavonoids present in mangoes acts as vital nutrients for eye health. Consuming mangoes daily can enhance your eyesight and cure several eye-related problems like cataracts, night blindness, dry eyes and more.

What you need:

  • Mango (ripe) – 1
  • Knife – 1

What you need to do:

  1. Take a ripe mango and cut it into small pieces using a knife.
  2. Remove its peel and get rid of the stone.
  3. Eat a cup of mango pieces every day for a healthy vision.

Mango for Skin Care

Want to know the best part of the mango? Apart from its delicious taste, this summer fruit is a potent remedy for skin care. Mangoes are a wealthy source of vitamin C, vitamin A & beta-carotene and therefore can be used effectively to cure various skin problems like dark spots, blackheads, acne & so on.

Because of its skin-friendly properties, mango is a popular ingredient in most of the face masks and scrubs. Given below are some of the skin benefits of this wonder fruit.

10. How to Get a Glowing Skin Using Mangoes

What you need:

  • Mango puree – 3 tbsp
  • Egg white – 1
  • Honey – ½ tsp

What you need to do:

  1. Whisk the egg white gently and mix it with 3 tbsp of mango puree and ½ tsp of honey.
  2. Blend the mixture properly and apply it on your face and neck.
  3. Keep it on for around 15 to 20 minutes and then rinse it off using warm water.
  4. Follow this process once or twice a week in order to get a shiny & glowing skin.

11. Mango to Treat Acne

What you need:

  • Mango (raw) – 1
  • Water – ½ cup

What you need to do:

  1. Take a raw mango, place it in half a cup of water and put it to a boil.
  2. Allow it to boil for around 5 minutes and then let it cool.
  3. Use this water on areas affected with acne.
  4. Do this every alternate day to get rid of acne.

12. Mango for Blackheads

What you need:

  • Mango pulp – 1 tsp
  • Milk – ½ tsp
  • Honey – ¼ tsp

What you need to do:

  1. Create a scrub by mixing 1 tsp of mango pulp, ½ tsp of milk and ¼ tsp of honey.
  2. Put this scrub on your face and rub in a circular motion.
  3. Use this remedy regularly to remove blackheads from your face.

13. Mango Skin for Soft and Blemish Free Skin

What you need:

  • Ripe mango skin – 1

What you need to do:

  1. Take a ripe mango skin.
  2. Rub this skin on your face and let it dry.
  3. Do this 2 to 3 times a week to make your skin smooth & free from blemishes.

Mango for Hair Health

Mangoes are a rich source of several minerals and vitamins which nourish your hair and make them strong and healthy. The ample amount of Vitamin E and vitamin A content present in mangoes makes it an excellent remedy for hair care.

14. Mango Conditioner for Dry Hair

What you need:

  • Mango (ripe) – 1
  • Yogurt – 1 tbsp
  • Egg yolks – 2
  • Damp towel – 1

What you need to do:

  1. Unpeel a ripe mango and squeeze it to make a puree.
  2. Next, take 2 egg yolks and mash them gently.
  3. Now add these egg yolks to mango puree along with 1 tbsp of yogurt.
  4. Blend well and apply this mixture on your hair.
  5. Focus on the ends where hair is most damaged.
  6. Cover your hair using a damp towel and keep the hair mask for around 20 minutes.
  7. Wash it off using a gentle shampoo.
  8. Use this hair conditioner 2 times a week to make your hair soft and shiny.

15. Mango-Banana-Coconut Oil Mask for Hair Growth

What you need:

  • Mango pulp – 2 tbsp
  • Banana (ripe) – 1
  • Coconut oil – 2 tbsp

What you need to do:

  1. Take a ripe banana and mash it softly.
  2. Mix 2 tbsp of mango pulp with an equal amount of coconut oil.
  3. Now add the mashed banana to the mixture of mango pulp and coconut oil.
  4. Blend properly and massage this mask on your hair gently.
  5. Allow it to stay for around 30 minutes and then wash it off using lukewarm water.
  6. Follow this process twice or thrice a week to promote a healthy hair growth.

Other Health Benefits

  • Beneficial for Pregnant Women: Mangoes can be extremely useful for women during pregnancy. Mangoes come loaded with plenty of iron and therefore can prevent anemia. They are mainly helpful to pregnant women who are suffering from iron deficiency.
  • Treats Respiratory Problems: Mangoes are an excellent source of beta-carotene and vitamin C. Consuming high amount of beta-carotene in combination with vitamin C enable to combat various respiratory problems like asthma, acute bronchitis, and emphysema.
  • Alkalizes the Entire Body: Mango consists of malic acid, tartaric acid as well as the small content of citric acid which helps to maintain body’s alkalinity. Therefore, consuming mangoes on a regular basis can prevent a number of health problems like kidney disease, chronic metabolic acidosis, muscle injuries and weak bones.
  • Assists Weight Loss: If losing weight is in your mind then add mangoes to your diet. This is because mangoes are a nutritious dense fruit with low-fat content. The high fiber content present in mangoes aids to burn extra calories which in turn facilitates effective weight loss. You can even eat mangoes as a healthy snack replacement.
  • Trace Minerals: Mangoes are an abundant source of trace minerals like zinc, copper, selenium, and potassium. These trace minerals are extremely vital for a fit and healthy body. So start incorporating mangoes in your daily diet schedule

Selection & Storage Tips

  • Mango is considered as a summer fruit and is available from May to August.
  • If you want ripe mangoes, select mangoes that have a color blending from yellow to red.
  • Mangoes are basically green in color when raw. However, some types can retain green coloring even when they ripen.
  • Choose mangoes that do not have any dark marks. A ripe mango has a beautiful aroma. So smell them before selection.
  • Mangoes can be kept in a plastic bag and stored in a refrigerator for a couple of days.
  • If you have raw or unripe mangoes, you can ripen them by storing in a cardboard box with plenty of hay.

Apart from its scrumptious taste, there are various health benefits of mangoes.  Most of the health benefits of this super fruit are covered above. So start eating more mangoes this summer to stay healthy. Also, let us know your feedback as to how this article has been useful to you.

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Hey all, I am Suzanne, I love collecting new information on natural cure for health ailments. I always feel that nature has remedies for all our health problems, we just have to use it in the right way. I am DIY pursuer and thus keep trying natural things to get rid of nasty diseases. You will be amazed to know about the treasure mother earth has and how it can help us improve our health. Join me in a journey which take you closer to nature and keep you healthy.