Mango: Nutrition, Health Benefits and How to Eat It

1. Mango is low in calories yet high in nutrients — particularly vitamin C, which aids immunity, iron absorption and growth and repair.

2. Mango has over a dozen different type of polyphenols, including mangiferin, which is especially powerful. Polyphenols function as antioxidants inside your body.

3. Mango is a good source of folate, several B vitamins, as well as vitamins A, C, K and E — all of which help boost immunity.

4. Mango contains magnesium, potassium and the antioxidant mangiferin, which all support healthy heart function.

5. Mango has digestive enzymes, water, dietary fiber and other compounds that aid different aspects of digestive health.

6. Mango contains lutein, zeaxanthin and vitamin A — which support eye health. Lutein and zeaxanthin may protect from the sun, while a lack of vitamin A can create vision problems.

7. Mango contains vitamin C, which gives your skin its elasticity and prevents sagging and wrinkling. It also provides vitamin A, which promotes healthy hair.

8. Mango polyphenols may fight oxidative stress, which is linked to colon, lung, prostate, breast and bone cancers.

9. Mango is delicious and can be enjoyed in many ways. However, it contains more sugar than many other fruits. Enjoy mango in moderation by limiting it to under two cups (330 grams) per day.