The Advantages of Mangoes

Mangoes can be found in many parts of the tropical and sub-tropical world, but they originated in Southeast Asia more than 4,000 years ago. Considered a comfort food, this sweet and juicy fruit not only makes you feel good because of its taste, but because it also is good for you. Rich in vitamins, minerals and fiber, there are many advantages to adding mangoes to your diet.

Low in Calories

With only 100 calories in a 1 cup serving, mangoes are a low energy-dense food, meaning they have a small number of calories in a large portion. Including more low energy-dense foods in your diet can make it easier for you to maintain a healthy weight. These foods help keep you feeling full, while helping you limit your overall calorie intake. Mangoes make a healthy, low-calorie snack or sweet dessert after any meal.

Good Source of Fiber

Mangoes are also a good source of fiber. A 1-cup serving contains 2.6 g of fiber, meeting 10 percent of your daily value. Fiber in food can also help with weight control by slowing digestion, helping you feel full longer. The fiber in mangoes can also improve bowel function by helping to improve bowel regularity and alleviating constipation. Fiber can also improve heart health by lowering blood cholesterol levels. Women need 21 g to 25 g of fiber a day, and men, 30 g to 38 g a day.

Rich in Antioxidants

Mangoes are also a good source of antioxidants, including lutein, lycopene, beta carotene, vitamin A and vitamin C. Antioxidants are substances in food that may protect your cells against free radicals, which can damage cells, increasing your risk of cancer and heart disease. People with higher intakes of fruits rich in antioxidants, like mangoes, have lower rates of cancer, according to Rice University. Antioxidants may also slow the aging process, helping to reduce your risk of heart disease.

High in Potassium

Mangoes are also a high potassium fruit, containing 277 mg in a 1-cup serving. Including more high potassium foods in your diet can help you maintain a healthy blood pressure, according to the American Heart Association. Potassium in foods like mangoes counteracts the effects of sodium on your blood pressure. For heart health, you should aim for 4,700 mg of potassium a day.

Good Source of Folate

Mangoes can also help you meet your folate needs. A 1 cup serving contains 71 mcg, meeting 18 percent of your daily value. Folate is necessary for the production and maintenance of new cells, and is especially important during periods of rapid growth such as pregnancy and infancy. Women of childbearing age need adequate intakes of folate, 400 mcg a day, to prevent neural tube defects in their unborn children.