Mango Benefits and Side Effects

Mangoes are known as the king of fruits. They seem to be succulent and delicious whenever they arrive in summer season.

They are a member of the drupe family, a type of plant food in which an outer fleshy part surrounds a shell (what we sometimes call a pit) with a seed inside. Olives, dates and coconuts are also types of drupes.

There are many different kinds of mangoes that range in color, shape, flavor and seed size. While their skin color can vary from green to red, yellow or orange and their inner flesh of the is mostly a golden yellow. They have a sweet and creamy taste and contain over 20 vitamins and minerals.

In one unit of mango, there are 60 Calories, 15 gm of carbohydrates, 0.38 gm of fats and 0.82 gm  of proteins. It has 44% Vitamin C which is one very positive thing in its nutrition list.

Health Benefits of Mangoes

  • Keeps Blood Pressure Under Control
  • Cancer Prevention and Heart Health
  • Weight Gain
  • Aids Digestion
  • Cures Anemia & Helps in Pregnancy
  • Cures Acne
  • Slows the Signs of Aging
  • Promotes Brain Health
  • Boosts Body Immunity
  • Diabetes Management and Prevention

Apart from this, there are some allergies which you may face from them like dermatitis as some people are sensitive to them, since they belong to the Anacardiaceae family and are therefore a distant relative of poison ivy, it contains a small amount of a substance called urushinol, which is a toxic resin. The severity of this skin allergy varies between individuals. However, the peel and juice of mangoes are more responsible for this allergy, while the flesh of the fruit has a relatively low chance of inducing this allergic reaction.

Some of the possible health benefits of consuming them include a decreased risk of mascular degeneration, a decreased risk of colon cancer improvement in digestion and bone health and even benefits for the skin and hair.

This MNT Knowledge Center features on the health benefits of popular foods. It provides a nutritional breakdown and an in-depth look at their possible health benefits, how to incorporate more of them into your diet and any potential health risks associated with consuming mangoes.

Asthma Prevention:

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in mangoes, papaya, apricots, broccoli, cantaloupe,pumpkin and carrots.


Diets rich in beta-carotene may also play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition and has been shown to have an inverse association with the development of colon cancer in the Japanese population.

In a study conducted by Texas Agri Life Research food scientists who tested mango polyphenol extracts in vitro on colon, breast, lung, leukemia and prostate cancers, they were shown to have some impact on all cancers tested but were most effective with breast and colon cancers. The researchers are hoping to do a small clinical trial with individuals who have increased inflammation in their intestines with a higher risk for cancer for further proof for the efficacy of using mangoes in cancer prevention or treatment.

Bone health:

Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables, and is important for improving calcium absorption essential for optimal bone health.


Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of mango provides about 3 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams for men.


Mangoes, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.

Heart disease:

The fiber, potassium and vitamin content in mangoes all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.

Skin and hair care:

It is also great for your hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

Adequate intake of vitamin C, which 1-cup of mango per day can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair.