Mango- the “super fruit” and its health benefits

If there is one thing which is awaited eagerly other than the advent of the monsoon in India, then, undoubtedly, it is the advent of the mango season. The mounds and mounds of fleshy mangoes that inundate the markets each year are the only silver lining to the hot months of summer.

Mango is called “The King of fruits” due to its sweetness and richness in phytochemicals and nutrients. It is also known as “Super fruit” due to its potential health values. Mangoes are a low-fat, low-calorie, cholesterol-free source of a variety of nutrients, especially vitamin A, vitamin C, dietary fiber and antioxidant compounds. Lovers of the fruit now have a new reason to savour their favourite fruit. If your diet includes rich sources of these nutrients regularly, you may be less likely to develop many serious medical conditions.

It has been studied that one 100g mango provides-

  •  Around 50 percent of daily vitamin C
  • More than 50 percent of daily vitamin A
  •  A good amount of dietary fibre (60 percent insoluble fiber, and 40 percent soluble fiber)











Health Benefits of Mango:

  1. Protection against cancer

Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat. Such compounds present in mango protect the body against colon, breast, leukemia and prostate cancers.

It is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin which protect the body from lung and oral cavity cancers. Vitamin A is also essential for vision and is also required for maintaining healthy mucus membranes and skin.

  1. Regulates heart rate and blood pressure:

Fresh mango is a good source of potassium which is an important component of cell and body fluids that helps controlling heart rate and blood pressure

  1. High iron for women

Mango is also rich in iron, hence it is a great natural solution for people suffering from anaemia. Menopausal and pregnant women can indulge in mangoes as this will increase their iron levels and calcium at the same time.

  1. Strengthens your immune system

The deadly combination of vitamin B-6, vitamin C, vitamin E  and 25 different kinds of carotenoids is very effective as Vitamin C helps in the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals and  Vitamin B-6 helps in preventing heart diseases. Thereby helping in keeping our system healthy.

  1. Keeps cholesterol in check

Mango has high level of vitamin C, pectin and fibres thereby helping in lowering serum cholesterol levels.

  1. Weight loss

Mango has a lot of vitamins and nutrients that help the body feel fuller. Also, its fibrous nature is responsible for boosting the digestive function of the body by  burning additional calories and thereby helping in weight loss.

  1. Skin cleanser

Mangoes help in unclogging of the pores and thereby providing freshness to the face. They are applicable to any skin type and work by helping in clearing acne which  are caused by clogged pores. This is usually done by applying a slice a mango into thin pieces on your face for 10 to 15 minutes and then washing.

  1. Alkalinizing Effect

Tartaric acid, malic acid, and traces of citric acid found in mangoes help to maintain the alkalinity of the body. Enzymes in the fruit help in digestion. The fiber too helps in digestion and elimination. So, if raw mango is consumed it acts as a coolant in summers and if juice of the green mango is consumed it helps cool down the body and prevents sun stroke.

  1. Producing more blood

Mangoes are rich in minerals like copper, manganese and zinc. Copper acts as a co-factor for many important vital enzymes and is also essential for production of red blood cells in the body.

      10. Helps in digestion

Mango contains enzymes that help in breaking down protein. The fibrous nature of mango helps in digestion and elimination. It is is rich in pre-biotic dietary fibre, vitamins and minerals.


Mango has aphrodisiac qualities and is also called the ‘love fruit’. Mangoes increase the virility in men. Vitamin E, which is abundantly present in mangoes, helps to regulate sex hormones and boosts sex drive.

     12.Relaxing Effect

Mango is rich in Vitamin B-6 which is essential for a hormone production GABA, which is responsible for  causing a calming effect.

     13. Regulates diabetes

The leaves of mangoes in addition to the fruit are healthy.  It can help people suffering from diabetes by just boiling 5-6 mango leaves in a vessel, soaking it through night and then drinking the filtered decoction in the morning. This is helps in regulating your insulin levels.

      14. Body scrub

A paste of mashed mango, honey and milk can be used as a body scrub, that will help to make skin tender and smooth.

mango scrub











      15.  Aids concentration and memory

This fruit is rich in glutamine acid which is an important amino acid responsible for concentration and memory. So, feeding mangoes to children during exams helps them to concentrate on their studies better.

16.Mango seeds can help to get rid of dandruff and keeping your teeth healthy.


So , all in all just one mango provides almost an entire day’s worth of Vitamins , minerals unlike many other fruits


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