Mango

Mango

Mangoes belong to the drupe family, a type of plant food in which an outer fleshy part wraps a shell with a seed inside. There are several kinds of mangoes that vary in color, shape, seed size and flavor. While the skin of mango can vary from green to yellow, the inner flesh is mostly golden yellow. Aside from its sour to sweet flavor, a cup of mangoes contains just about 100 calories, and its fat free, sodium free and cholesterol free. With over 20 different vitamins and minerals found in this nutrient powerhouse, consuming raw mangoes or taking it as supplements can benefit almost every organ system in your body.

Benefits of Mango

Packed with vitamins, minerals, and phytonutrients, mango has a lot of amazing health benefits to offer, including:

Improved Blood Sugar Levels and Body Composition

Blood sugar spikes and drops are common in obese and overweight individuals, and this hazardous mechanism is implicated in diabetes and metabolic syndrome. According to a 2014 study published in the Nutrition and Metabolic Insights, mango supplementation can help improve blood sugar levels and body composition in obese individuals.[1] Study participants who consumed 10 g/day of ground freeze-dried mango pulp for 12 weeks had a significant reduction in blood sugar levels and body composition (body weight and waist circumference), indicating that mango consumption can be beneficial in diabetics and people who are trying to lose weight.

Cancer Prevention

An overwhelming body of high quality studies supports the anti-cancer properties of mangiferin, a polyphenol found in mangoes.[2-5] According to these studies, mangiferin has the ability to suppress the growth and reproduction of lung, brain, breast, cervix and other types of cancers. The specific mechanism by which mangiferin exerts this effect is through induction of programmed cell death of cancer cells.

Potential Treatment for HIV/AIDS

One study found that mangiferin in mangoes has the potential to inhibit HIV -1 protease, an enzyme that is essential for the life-cycle of human immunodeficiency virus (HIV).[6]  Without effective HIV protease, HIV cannot cause infection. This study suggests that mango consumption can be a potential natural treatment for HIV/AIDS.

Healthy Digestion

Studies show that beneficial gut bacteria are lower in both obese and diabetic individuals, which results in bacterial imbalances within the intestinal tract.[7-8] Other studies have shown that dietary treatment with 1½ cups of fresh mango pieces was found to be the most effective in preventing the loss of beneficial gut bacteria related to a high-fat diet.[9] With this effect, mango consumption can help restore the delicate balance between good and bad bacteria in the gut, which ultimately results in healthier digestion.

Improved Blood Pressure

One study found that mango consumption can significantly reduce blood pressure.[10] Researchers in the study observed that subjects with elevated blood pressure who consumed 400 g of mango pulp for 42 days had a significant reduction in systolic blood pressure, suggesting that mangoes do have an anti-hypertensive effect.

Healthy Skeletal Frame

Bone diseases such as osteoporosis have a common pathological feature in which the process of bone breakdown outstrips bone synthesis, resulting in weaker skeletal frame. Interestingly, a 2010 study published in the Journal of Cellular Biochemistry found that mangiferin in mangoes can help slow down the process of bone breakdown.[11] With this effect, bone disorders can be prevented.

Improved Cholesterol Levels

Mango consumption can also benefit people with abnormal cholesterol profile. One study investigated the effects of mangiferin (150 mg/day) or identical placebo for 12 weeks in patients with elevated cholesterol profile.[12] At the end of the trial, researchers observed that participants who received mangiferin had decreased levels of triglycerides and low density lipoprotein (bad cholesterol) compared to placebo-treated group. In addition, the mangiferin-treated group had increased levels of high-density lipoprotein (good cholesterol).

References:

1. Evans SF, Meister M, Mahmood M, et al. Mango Supplementation Improves Blood Glucose in Obese Individuals. Nutrition and Metabolic Insights. 2014;7:77-84. doi:10.4137/NMI.S17028.
2. Núñez Selles AJ, Daglia M, Rastrelli L. The potential role of mangiferin in cancer treatment through its immunomodulatory, anti-angiogenic, apoptopic, and gene regulatory effects. BioFactors (Oxford, England). 2016; 42(5):475-491.
3. Noratto GD, Bertoldi MC, Krenek K, Talcott ST, Stringheta PC, Mertens-Talcott SU. Anticarcinogenic effects of polyphenolics from mango (Mangifera indica) varieties. Journal of agricultural and food chemistry. 2010; 58(7):4104-12.
4. Shah KA, Patel MB, Patel RJ, Parmar PK. Mangifera Indica (Mango). Pharmacognosy Reviews. 2010;4(7):42-48. doi:10.4103/0973-7847.65325.
5. Gold-Smith F, Fernandez A, Bishop K. Mangiferin and Cancer: Mechanisms of Action. Nutrients. 2016;8(7):396. doi:10.3390/nu8070396.
6. Wang RR, Gao YD, Ma CH. Mangiferin, an anti-HIV-1 agent targeting protease and effective against resistant strains. Molecules (Basel, Switzerland). 2011; 16(5):4264-77.
7. Schwiertz A, Taras D, Schäfer K, Beijer S, Bos NA, Donus C, Hardt PD. Microbiota and SCFA in lean and overweight healthy subjects. Obesity 2010;18:190-5.
8. Everard A, Belzer C, Geurts L, Ouwerkerk JP, Druart C, Bindels LB, Guiot Y, Derrien M, Muccioli GG, Delzenne NM. Cross-talk between Akkermansia muciniphila and intestinal epithelium controls diet-induced obesity. Proceeding of the National Academy of Sciences 2013;110:9066-71.
9. Fung KY, Cosgrove L, Lockett T, Head R, Topping DL. A review of the potential mechanisms for the lowering of colorectal oncogenesis by butyrate. British Journal of Nutrition 2012;108:820-31.
10. Available from http://www.fasebj.org/content/31/1_Supplement/431.3.
11. Ang E, Liu Q, Qi M. Mangiferin attenuates osteoclastogenesis, bone resorption, and RANKL-induced activation of NF-κB and ERK. Journal of cellular biochemistry. 2011; 112(1):89-97.
12. Na L, Zhang Q, Jiang S. Mangiferin supplementation improves serum lipid profiles in overweight patients with hyperlipidemia: a double-blind randomized controlled trial. Scientific reports. 2015; 5:10344.