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From Anti-Cancer To Anti-Diabetic, Know The Amazing Health Benefits Of Mangoes

Summer time is mango time. Read here to know why you must eat mangoes during this season. Rujuta Diwekar debunks many popular myths about mangoes.

From Anti-Cancer To Anti-Diabetic, Know The Amazing Health Benefits Of Mangoes

Mangoes are perfect summer fruit


  1. Mangoes are sweet because they contain fructose in high quantities
  2. Mangoes are low on glycemic index
  3. Mangoes are rich in antioxidants and fibre

Summer time is mango time! The goodness of mangoes can be best enjoyed during this time of the year, when the summer heat is taking a toll on our body all the time! Mangoes, also known as the king of fruits, are popular because of their distinct and sweet flavour which is a treat to taste buds. But at the same time, mangoes and their consumption have been a topic of debate. Many are under the illusion that mangoes are very high in sugar and calories.



It is a myth that mangoes are high in calories
Photo Credit: iStock

But whenever we have such doubts, celebrity nutritionist Rujuta Diwekar is right here to our rescue. After her widely popular Fitness Project 2018, she continues to share fitness and health tips on Facebook, spreading happiness and well-being.

Also read: Mangoes - To Eat Or Not To Eat? Health Benefits Of Mangoes

One of her recent posts on Facebook was that of mangoes, where she attempts to enlighten people about the popular myths and realities about mangoes. She writes that mangoes are in season. Eating seasonal is something we all must swear by!


Mangoes are low on glycemic index
Photo Credit: iStock


The first and foremost thing that she clarifies is that it is a myth that mangoes are high in sugar and calories. But the reality is that mangoes are sweet and pulpy because it contains fructose in high amounts. Fructose or monosaccharide is simple sugar, which will not lead to weight gain if consumed in limited quantities. Also, avoid eating mangoes with your meal as that too would contribute to giving you extra calories.

Also read: Can Diabetics Eat Mangoes And Bananas? Top Endocrinologist Decodes Diabetic Diet Myths

The second myth that exists about mangoes is that they have high glycemic index. The average glycemic index of mangoes considered to be on the lower scale of glycemic index.



It is a myth that diabetics should not eat mangoes
Photo Credit: iStock

Another popular myth about mangoes is that people with diabetes should not eat them. However, Rujuta completely denies this and says that not only are mangoes safe for diabetics, they are in fact recommended for people with diabetes because of its rich profile of nutrients. They are rich in phytonutrients, antioxidants and fibre.

Also read: 10 Awesome Health Benefits Of Mangoes

Another popular myth that exists about mangoes is that you can identify the ripeness of mangoes by their skin colour. However, the fact is that ripeness of mangoes can be better identified by a gentle squeeze, where the ripe one will succumb only slightly. Also, a ripe mango is one which smells fruitier than an unripe one.



Mangoes are rich in nutrients
Photo Credit: iStock

Often, mangoes are known to be rich in Vitamin A. But the content of Vitamin A in mangoes depend on the variety to which they belong. Also the maturity of the fruit will determine its vitamin content. A green mango will be high in Vitamin C and as it ripens, its amount of beta carotene or Vitamin A increases. As mentioned above, mangoes are rich in antioxidants, phytonutrients, fibre, Vitamin B-6 and potassium. 

Mangoes are good for heart and cholesterol

According to Rujuta, mangoes are rich in fibre and Vitamin C, which helps in aiding the digestion process and regulating blood lipid levels. It is because of the abundance of vitamins, minerals and enzymes in mangoes that they have a cardio-protective effect on health. Eating mangoes during summer can help in reducing risks of heart diseases.


Mangoes help in aiding digestion
Photo Credit: iStock

Mangoes help in the process of burning fat

Furthermore, mangoes have zeaxanthin and carotene, which offers protection to eyes and skin from the damage caused by free radicals and ageing in the body. Mangoes are also rich in B-Vitamins which are required for healthy production of red blood cells. B-Vitamins are good for healthy brain development and improves the process of burning fat. Mangoes are dense in phenolic compounds. These compounds help in preventing liver damage, inflammation and other chronic conditions including obesity.


Mangoes help in burning fat
Photo Credit: iStock

Diabetes and cancer

Mangiferin is a bioactive compound in mangoes which has multiple therapeutic benefits. The compound is used for treating infections, diabetes, cancer and heart disease. Rujuta mentions that Diabetic associations across the world recommend eating fresh, seasonal fruits including mangoes.

Moreover, mangoes are popular for their anti-bacterial, anti-viral, anti-diabetes and anti-cancer properties in Ayurveda, Chinese medicine, East Asia and even Cuba.

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Thus, as Rujuta wrote on her post, mangoes "khao aur khane do". Eat mangoes regularly in summer as they can improve eyesight and contribute to a glowing skin. Mangoes can boost immunity as well. Prefer eating it as a fruit instead of gulping mango juice to get more nutrients. 

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.


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