Originating from India over 5000 years ago, Alphonso mangoes have become a global sensation in the tropical fruit market. Fortunately, as well as being a delicious treat, research shows they’re incredibly good for you too. Read on for 10 remarkable health benefits of Alphonso mangoes.
1. High in Vitamin C
Mangoes are vitamin C powerhouses. An average-sized mango can contain up to 122mg of vitamin C or 70% of your daily requirements. Surprisingly, mangoes often contain more vitamin C than oranges, and the greener the mango the higher the content. As we know, vitamin C is essential to supporting immunity, skin, bone, and blood vessel health as well as wound healing and more.
2. High in Fibre
Fibre is crucial for digestive health and controlling hunger. A typical mango provides around 3-5g of fibre, which is impressive compared to similar fruits. Despite their sweetness, the fibre in mangoes helps regulate the impact of natural sugars. A frequent question is: can you eat the skin of a mango? The answer is an enthusiastic 'yes.' Studies show that the skin (once washed!) is rich in fibre and brimming with antioxidants and vitamins.
3. Can Help Combat Dehydration
Mangoes aren't just for eating; they can be transformed into a variety of refreshing drinks. One example is Aam Panna - an Indian mango drink that is known for its cooling and restorative effect on the body. Mangoes are boiled and cooled to form a syrup, which is mixed with cold water and a little salt and sugar. The drink is not only refreshing but also loaded with nutrients and electrolytes to aid rehydration.
4. Maintains Eye Health
Carrots are famously good for your eyes, but did you know that mangoes could be too? The seductive orange pulp of a mango is a huge giveaway that this fruit is high in beta-carotene, a pigment that is packed full of antioxidants that boost eye health.
5. Beneficial For Gut Health
Recent science shows a clear link between a healthy gut microbiome and almost every bodily function – from weight to cognition. Mangoes are full of fibre, phytochemicals, and polyphonic compounds all of which act as fuel for your gut microbes. A 2023 study from Food, Science & Nutrition showed that eating mangos also boost gut microbiome diversity.
6. A Guilt Free Natural Snack
Mangoes are an excellent natural alternative to many processed snacks that can contain preservatives, additives, E numbers, and emulsifiers. A whole mango is completely unprocessed and, while it may contain natural sugars, is also a fantastic source of vitamins, nutrients, and fibre. Recent evidence suggests that consuming more natural, unprocessed foods can lead to improvements in overall nutrition as well as weight loss and weight control.
7. Boost Your Immunity
Mangoes contain a potent combination of vitamins A, C, and B vitamins, all of which play a crucial role in maintaining a balanced immune system and help the body fight infections. These essential vitamins aid the production of white blood cells, protect immune cells from free radical damage, as well as maintain the health of pathogen-fighting mucus membranes in both the lungs and gut. Additionally, mangoes also contain a hefty dose of antioxidants and phytonutrients, which reduce oxidate stress and help maintain the integrity of immune cells.
8. Heart Heath
Potassium and magnesium have been known to have a positive effect on heart health, specifically on blood pressure. A study from 2022 involved a group of overweight male and female participants who were fed mangoes every day for 8 weeks. The findings were that after 8 weeks a positive drop in systolic blood pressure was found - as well as several other positive health marker benefits.
9. Social Benefits
Give the gift of mangoes! The Alphonso mango is so highly sought after that it is common to purchase multiple boxes to use them as gifts for friends and family. This inadvertently strengthens social bonds while sharing a delicious and highly nutritious snack with others. Indian mangoes are extremely important and symbolic in Indian culture, spanning over 4000 years.
10. Sexual Health
And finally, anything that promotes a healthy diet and lifestyle can also enhance sexual health. While there’s no direct scientific evidence, common folklore suggests that eating mangoes can have an aphrodisiac effect on the body and even enhance sperm quality, potentially due to the presence of folate in the fruit. Could mangoes be the new oysters? ;)
Nutritional Breakdown
| Nutrient | Amount per 100g | % Daily Value (DV) * |
| Calories | 60 kcal | 3% |
| Protein | 0.8 g | 2% |
| Total Fat | 0.4 g | 1% |
| Saturated Fat | 0.1 g | 1% |
| Trans Fat | 0 g | - |
| Cholesterol | 0 mg | 0% |
| Total Carbohydrate | 15 g | 5% |
| Dietary Fiber | 1.6 g | 6% |
| Sugars | 14 g | - |
| Vitamin A | 54 µg | 6% |
| Vitamin C | 36.4 mg | 61% |
| Vitamin E | 0.9 mg | 5% |
| Vitamin K | 4.2 µg | 5% |
| Vitamin B6 | 0.1 mg | 5% |
| Folate | 43 µg | 11% |
| Potassium | 168 mg | 5% |
| Magnesium | 10 mg | 2% |
| Calcium | 11 mg | 1% |
| Iron | 0.2 mg | 1% |
If all of those health benefits have woken your inner mango cravings, click over to our online shop to browse our currently available selection.