Mangoes are the “king of fruits” for a reason, right?

The mango fruit, known as the king of fruits, is not only a gastronomic delight but also packs several health benefits.

On one hand, it reduces the risks of different chronic diseases, such as cancer, diabetes, and various inflammatory diseases, but on the other, it can aggravate diabetes, cause serious allergies, and even contribute to body weight.

The king of fruits must therefore be enjoyed responsibly and with caution.

Antioxidants, Vitamins, and Minerals galore!

In light of mangoes’ many health benefits, it comes as no surprise that the fruit is popular as well as replete with nutrients and Ayurvedic medicinal properties.

The fruit is loaded with important antioxidants such as zeaxanthin, quercetin, norathyriol, mangiferin, beta-carotene, beta-cryptoxanthin, luteoxanthin, and violaxanthin. 

An important point to remember is that the number of antioxidants and their quantity change during the process of ripening. The unripe, semi-ripe, and fully ripe mangoes hence will differ in their antioxidant content.

An antioxidant is a substance that prevents or slows the oxidation of cells caused by free radicals that the body produces in response to exposure to the environment. 

In the absence of antioxidants, the oxidation of cells, or oxidative stress, leads to faster aging and diseases such as cancer, cataracts, and various chronic disorders.

We discussed antioxidants in detail here.

Mangoes are also a good source of vitamins A, B, and C, minerals potassium and magnesium, as well as dietary fiber pectin.      

What are the benefits that these nutrients have on the body? Let us discuss this below.

Cancers, Diabetes, Inflammatory diseases – mango takes them all on!!!

Zeaxanthin is a pigment that is synthesized in plants and some microorganisms.  Various plants, vegetables, and fruits contain these pigments to produce their bright yellow, red, and orange colors.

Zeaxanthin protects the eyes from damaging ultraviolet rays, thus improving their health. It also reduces the risk of age-related macular degeneration, glaucoma, and cataracts.

Quercetin too is a plant pigment, found in many plants and foods, such as red wine, green tea, onions, broccoli, apples, cherries, berries, and citrus fruits.

Quercetin is anti-inflammatory and may help protect against heart disease and cancer and control blood sugar.

Mangiferin is found in mango fruit, fruit kernels, peel, and bark, though in different amounts.

A number of recent studies have shown that mangiferin or its derivatives (e.g., norathyriol) are suitable for the treatment of diabetes. It is anti-inflammatory and protects against various types of cancer, including skin, colon, breast, lung, and neurological cancers.

Beta-carotene occurs naturally in plants and fruits, especially carrots and colorful vegetables. Beta-carotene is converted into vitamin A by our bodies. Our diets can also provide vitamin A without Beta-carotene conversion.

We need vitamin A for healthy skin, hair, immune system, good eye health, and preventing night blindness.  As people age, beta-carotene may reduce cognitive decline and maintain lung strength. There is also evidence that beta-carotene-rich fruits and/or vegetables reduce cancer and heart disease risk.

Beta-cryptoxanthin is found in fruits. Tangerines and citrus fruits such as oranges, mangoes, papaya, and peaches are rich in beta-cryptoxanthin.

As with beta-carotene, beta-cryptoxanthin is also converted to Vitamin A within our bodies and delivers the same benefits as discussed above.

Violaxanthin is a pigment with an orange color found in a variety of plants. It has anti-inflammatory effects and helps prevent various cancers.

A powerful antioxidant, vitamin C is also capable of neutralizing highly reactive free radicals.

It improves immunity, prevents infections, and promotes wound healing. It is also a popular remedy for the common cold.  Various studies, however, have found mixed results regarding Vitamin C’s ability to prevent cancer and heart disease.

The dietary fiber pectin can be found in many fruits besides mangoes, such as apples and citrus fruits. The soluble fiber promotes heart and gut health.

Mangoes are packed with folate, a number of B vitamins, as well as vitamins A, C, K, and E, all of which can help boost immunity.

Additionally, mangoes are rich in potassium and magnesium.  Potassium helps maintain electrolyte balance, especially in conditions such as diarrhoea, muscle and nerve cell function, heart function, kidney and adrenal function. Magnesium promotes energy production and the function of nerves and muscles.

Consuming mangoes in high quantities has been shown to be laxative because they contain sorbitol, a sugar alcohol with laxative effects.

Can a diabetic eat mangoes?

Many people, especially diabetics, avoid mangoes due to their high sugar content.  Moreover, the liver processes fructose from fruits, so too much fructose can also overwork the liver, causing other diseases.

It may seem safe for diabetics to avoid mangoes, but they should also consider the vitamins, antioxidants, and minerals that are present in the fruit.

While mango is high in carbohydrates and has a high glycemic index, it is also very high in fiber, which reduces the likelihood of blood sugar spikes.  In juice form, however, mangoes are devoid of fiber and can spike blood sugar levels.

Is there something special about mango leaves?

Mango leaves contain mangiferin, a powerful blood sugar-regulating compound. And besides being packed with pectin, vitamin C, and fiber, mango leaves are also capable of improving insulin production. Boiling mango leaves in water or soaking them overnight in water and drinking the water is an option for diabetics. Mango leaves can also be consumed in powdered form.

Doshas and Mango fruit

We discussed the doshas in detail in the blogs on Pitta, Vata, and Kapha.

The Pitta dosha is balanced by sweet, bitter, and astringent tastes, the Vata dosha by sweet, sour, and salty tastes, and the Kapha dosha by bitter, astringent, and pungent tastes.

Hence, the Pitta dosha should avoid sour mangoes, whereas the Vata dosha can benefit from mangoes, and the Kapha dosha should avoid mangoes as much as possible.

Are there any side effects of eating mangoes?

Mangoes may contain compounds that can cause allergic reactions.

Urushiol, a compound found on the fruit’s skin, is one such compound. When the fruit is not washed or peeled properly, the compound can find its way into the flesh and cause severe allergic reactions. Profilin is another compound that may lead to allergic reactions ranging from mild to severe.

This can cause various ailments related to stomach such as stomach infection, abdominal pain, indigestion, or even diarrhoea.  Hence it is very important to wash mangoes thoroughly before consumption.

In addition to allergic reactions, mangoes are sometimes artificially ripened using a carcinogenic chemical called calcium carbide, which can cause serious long-term health problems.

In summary, the vitamins and antioxidant-packed mangoes reduce the risk of diabetes, and cancer, and reduce inflammation.  Diabetics should not overlook the several health benefits it delivers and should consider including mangoes in their diet. However, one must consult a dietician to decide how best the fruit can be included in a diet plan to avoid any adverse health effects.