Benefits of Mango for Gut Health and Weight Loss

Mango, often dubbed the king of fruits, isn’t just delicious, it’s full of nutrients and health benefits.

According to Sarah Rivenburgh, RDN, OhioHealth registered dietitian specializing in oncology nutrition, mango contains important vitamins and fiber to support your overall well-being.

“A lot of fruit has fiber in it, but mango specifically has soluble fiber, which can be really good because it forms a gel in our digestive tract,” Rivenburgh told TODAY.com. “It can actually bind the fat and cholesterol and pull it out of your body before it gets absorbed into the bloodstream.”

One cup of mango packs a punch with 67 percent of the recommended daily value of vitamin C, Rivenburgh said. With virtually no fat or cholesterol, mango is an excellent choice for those watching their weight or looking to maintain a healthy heart.

“It can actually bind the fat and cholesterol and pull it out of your body before it gets absorbed into the bloodstream,” said Rivenburgh.

The soluble fiber found in mangoes contributes to gut health, regular bowel movement and can have an anti-diabetic effect. This aids in weight management by making you feel full longer and preventing overeating.

“It helps move waste through your system and it can help with constipation,” Rivenburgh said. “Anytime food has a higher fiber content, it means the body is going to digest a little bit slower and therefore you may not see spikes in blood sugar as much.”

Mango also contains significant amounts of vitamins A and E which are essential for maintaining healthy vision, skin and cellular function. It is a rich source of minerals such as calcium, iron, copper, magnesium, potassium, folate and lycopene. These play a crucial role in collagen production, benefiting skin health and supporting the immune system.

“It’s really important for the American population because we tend to eat too much sodium and not enough potassium, and that’s where we get a lot of high blood pressure,” Rivenburgh said. “If we can decrease the sodium in our diet and eat more potassium-rich foods like mango, it can help lower that blood pressure.”

Mangoes are a good source of carotenoids, which give fruits and vegetables their pigments and act as antioxidants.

Research suggests that carotenoid-rich fruits can reduce the risk of breast cancer. Mango contains unique antioxidants known as polyphenols, including mangiferin, which is exclusively found in mango. While mangiferin’s anti-cancer benefits are still being studied, the fruit has potential for disease prevention.

Rivenburgh suggests enjoying mango in various ways, whether fresh, added to yogurt parfaits or incorporated into savory dishes like salsa.

Cooking mango can enhance the availability of carotenoids, making them more easily absorbed by the body.

“I always say whichever way you like (mango) is probably the best way to eat it, because you’re going to be able to eat more of it that way.”

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