Last Updated on December 24, 2020
Mangoes are many people’s favorite fruit. Native to South Asia, this drupe fruit varies in color (yellow, orange, red, or green), shape, size, and even flavor.
Mangoes only grow in warmer climates, and there are hundreds of different mango cultivars – the most common one is called “Tommy Atkins;” it dominates the market because of its productivity, resistance, size, color, transportability, and shelf life.
Its sweet flavor is widely used in cuisine in things like ice creams, fruit bars, pies, chili sauce, smoothies, and… fresh mango juice!
Besides being sweet, refreshing, and healthy, this beverage is also an excellent way to supply your body with the benefits of the mango fruit. But before discussing the health benefits of mangoes and mango juice, let’s check the nutritional value of the fruit:
Nutritional value per 3.5 oz (100g):
-Calories: 60
-Fat: 0.38 g
-Protein: 0.82 g
-Carbohydrates: 15 g (13.7 g of sugars and 1.6 g of dietary fiber)
-Vitamin C: 44% of the Reference Daily Intake (RDI)
-Folate: 11% of the RDI
-Vitamin B6: 9% of the RDI
-Vitamin A: 7% of the RDI
Vitamin E: 6% of the RDI
-Vitamin B5: 4% of the RDI
-Vitamin K: 4% of the RDI
-Niacin: 4% of the RDI
-Potassium: 4% of the RDI
-Riboflavin: 3% of the RDI
-Manganese: 3% of the RDI
-Thiamine: 2% of the RDI
-Magnesium: 3% of the RDI
As you can see, mangoes are a great source of vitamin C and are very low on calories. Like most fruits, it also contains a considerable amount of sugars (fructose), so you should be careful and moderate your consumption.
Although fructose is much healthier than processed sugars, it is a type of sugar nonetheless and can be prejudicial to your health if it is overconsumed in liquid form – fruit juices.
With that being said, here are the 8 reasons why you should be drinking mango juice every now and then. (Please bear in mind that most of these health claims still need a lot more research and experiments before they can be said to be scientifically proven).
1. Improves the immune system
Taking the reference daily intake of Vitamin A and vitamin C is essential to boost the immune system. As as we have already seen, mangoes can help you get to those recommended values faster.
Vitamin A deficiency is linked with a greater risk of infection and Vitamin C increases the white blood cells count on your body, making them work more effectively in fighting diseases. It is worth pointing out that 100g can provide you almost half the daily amount of Vitamin C that you need to consume.
2. Improves heart health
Mango contains nutrients such as magnesium and potassium that are known to help lower blood pressure levels. Additionally, the mangiferin antioxidant is believed to protect heart cells by reducing inflammation, oxidative stress, and control cell death.
This belief is based on a series of animal studies conducted between 2016 and 2017. However, as we have said, there is still a lack of concrete evidence on the positive effects of this substance in humans.
3. Improves digestive health
As you certainly learned in school, enzymes are proteins (or biocatalysts) that break down large food molecules to allow your body to absorb them more easily. Mangoes contain a specific type of enzyme called amylases that is responsible for breaking down complex carbs into glucose and maltose.
This makes them an excellent choice to relieve digestive problems such as constipation symptoms, and in some cases, it can even be more effective than other fiber supplements.
4. Improves eye health
Vitamin A also has a positive impact on eye health: it prevents dryness and improves vision (even for those who suffer from eye problems). On the other hand, Vitamin A deficiency can also cause problems such as corneal scarring.
Lutein and zeaxanthin are two specific antioxidants present in mangoes that can also help your eyes. They absorb light and act as a sun blocker.
5. Improves skin health
Everybody knows how important vitamin C is to achieve healthy skin. It promotes collagen production, a protein responsible to provide structure to your skin and hair and helps blood blot. It is an extremely popular nutritional supplement and his strongly advertised in beauty products.
That’s why mango juice and its high amount of vitamin C can contribute to improving your hair and skin health. If you want your skin to be glowing, add a glass of mango juice once or twice a week to your skincare routine!
6. May prevent chronic disease and even cancer
We have already talked about some of the benefits of mangiferin, an oxidant present in mangoes. That one is especially powerful but is not the only type. There are other plant compounds (polyphenols) that also act as antioxidants and protect your cells against reactive compounds that may damage – the so-called “free radicals.”
According to a few animal studies, mangiferin may be especially effective in preventing forms of damage such as oxidative stress linked to some cancers (lung cancer, breast cancer, cancer cells, colon cancer, prostate cancer, for example), diabetes, and other chronic diseases.
These studies give some hope to the medical community, but there is still a long way before we can tell for sure how these antioxidants impact the development of such diseases in humans.
7. Helps pregnant women
Pregnant women need a specific diet that can provide a great number of nutrients for both the women and the child.
Having a glass of mango juice for breakfast is a great way to get the recommended amount of vitamins A and C, potassium, iron, folic acid, and other important nutrients. It can also give you an immediate energy boost to start the day feeling fresh and strong.
8. Improves memory
Mangoes have glutamine acid, a key element that helps to keep brain cells active – especially in children. This can improve memory and concentration levels, so make sure your kids are drinking mango juice every once in a while!
