Known for their vibrant colour and sweet, tropical flavour, mangoes are more than just a treat for your taste buds. They’re a powerhouse of nutrients, offering a range of health benefits that go beyond just being low in fat and high in flavour. Packed with antioxidants, vitamins, and dietary fiber, mangoes support everything from skin health to digestion, brain function, and even mood regulation. Here’s why you should make room for mangoes in your diet—your body will thank you for it.

1. Packed with Antioxidants: A Skin Savior

Mangoes are a treasure trove of antioxidants, particularly carotenoids like beta-carotene and lutein, which give the fruit its beautiful yellow-orange hue. These antioxidants help neutralise free radicals in the body, which are responsible for aging and cell damage. Mangoes can protect against oxidative stress, and studies have shown that the antioxidants found in mangoes can improve skin elasticity and reduce the appearance of wrinkles.

Interestingly, the fruit’s antioxidants also contribute to protecting the skin from harmful UV rays, making mangoes a natural ally for maintaining youthful, glowing skin. These effects are especially powerful when mangoes are eaten raw, as cooking can break down some of these beneficial compounds.

2. Gut Health Hero

We all know mangoes are delicious, but did you know they’re also fantastic for digestion? Mangoes contain enzymes like amylase, which help break down and assimilate carbohydrates. These enzymes improve digestion and nutrient absorption, supporting gut health. Beyond this, mangoes are rich in both soluble and insoluble fibre, which helps prevent constipation and promotes regular bowel movements.

Interestingly, mangoes have also been shown to support the growth of healthy gut bacteria, improving overall gut flora. Research has demonstrated that the dietary fibre in mangoes feeds the probiotics in your gut, ensuring a balanced microbiome, which plays a crucial role in maintaining a healthy digestive system.

3. Boosts Eye Health (Beyond Carrots!)

Mangoes are loaded with vitamin A, which is essential for eye health. But what’s not commonly known is that mangoes contain a form of vitamin A that’s easier for the body to absorb—beta-carotene. In fact, just one cup of mango provides about 25% of your recommended daily intake of vitamin A.

Mangoes also contain lutein and zeaxanthin—two antioxidants that are proven to improve eye health and prevent damage from blue light exposure.

4. Supports Brain and Mood Function

Packed with vitamin B6, mangoes help support the production of serotonin and dopamine—two neurotransmitters that regulate mood and emotional well-being. These compounds help alleviate anxiety, reduce stress, and improve overall mood.

What’s more, the polyphenols in mangoes contribute to cognitive function, protecting against oxidative damage in the brain. This means that mangoes may help preserve memory and protect against cognitive decline as we age.

5. Anti-Inflammatory Benefits

In addition to their antioxidant properties, mangoes also have powerful anti-inflammatory effects. Studies have shown that mangoes can help reduce markers of inflammation in the body, thanks to compounds like mangiferin, quercetin, and other polyphenols. Chronic inflammation is linked to a variety of conditions, including arthritis, heart disease, and even cancer. By incorporating mangoes into your diet, you can help manage inflammation levels and reduce the risk of these chronic illnesses.

6. A Great Source of Calcium

While most people associate calcium with dairy, mangoes are also a great plant-based source of this essential mineral. Calcium is important for strong bones, healthy teeth, and proper muscle function.

How Many Mangoes Should You Eat Per Week?

For most people, 1 to 2 mangoes per week is a good amount to enjoy the health benefits without overdoing it on sugar or calories.
Since mangoes are relatively high in natural sugars and carbohydrates, eating them in moderation ensures you're getting all the vitamins, minerals, and antioxidants without impacting your blood sugar levels or calorie intake.

If you're including mangoes in a balanced diet, this amount allows you to benefit from the vitamins (especially vitamin A and C), antioxidants, and fiber while enjoying the sweetness of the fruit.

However, if you have specific dietary restrictions or health concerns (like managing blood sugar or weight), it's best to consult with a healthcare provider or nutritionist to determine the best amount for you.