Benefits Of Mango For Weight Loss

What is mango

Mango is an edible tropical fruit produced by a mango tree (Mangifera indica).⁵ It is considered indigenous to Southeast Asia but was later introduced to other tropical and subtropical climates of Africa, the Caribbean and the Americas.¹⁰ Depending on the country of origin and ripeness, mangoes can be of different colours, sizes, shapes and tastes. Mango is considered a drupe fruit (also called stone fruit), meaning it has a layer of skin on the outside and a seed on the inside. Before consumption, the outer skin is usually peeled off, and the seed is removed, so that the pulp could be consumed.⁵ Mango can be utilised in many sweet and savoury dishes and can be eaten on its own.⁹ It can be canned, air-dried, frozen, processed and made into marmalade or juice. It is sweet and delicious and has an excellent nutritional profile, earning it significant popularity worldwide.² 

In fact, because of its beneficial properties, mango has been called the king of fruits in India and is considered the top tropical fruit of the 21st century.^5,12 Mango has also been incorporated into many diets and has recently been implicated in weight loss and management. However, this link is not as straightforward as it sounds, so let’s take a closer look at how mango relates to weight. 

Does mango help you lose weight?

Wouldn't it be amazing if eating mango could help you lose weight? Indeed, some studies have looked into this link. Research has predominantly looked at how African mango (Irvingia gabonensis) could aid weight loss, as African mango seeds have become widely used in Western countries as herbal dietary supplements for weight loss.^6,11 It is hypothesised that African mango can promote weight loss by inhibiting the synthesis of fatty acids and increasing their breakdown. Fatty acids are constituent components of fat in our body, and inhibiting fatty acid synthesis can lead to decreased fat accumulation.¹¹ Furthermore, African mango has ellagic acid, which is a bioactive component that has been previously reported to reduce the formation of fat cells and therefore promote weight loss. Studies in animals have shown promising results, but research in humans is very conflicting. 

Multiple literature reviews have reported that randomised control trials have shown that a group that consumed African mango extract experienced more significant weight loss and reduced waist circumference than the control group that did not consume African mango extract. However, a review by Onakpoya et al. (2013) found that the way these clinical trials are lacking and needs to be improved.⁸ Therefore, these studies couldn't recommend the African mango extract as a weight loss aid. A recent literature review reported the same results in new clinical trials.¹⁶ The study identified five randomised control trials examining the potency of African mango extract in weight management. Four studies were judged as having a high risk of bias due to poor study execution. One research with a low risk of bias did not report significant changes between the group that consumed African mango extract and the group that didn't. Sadly, based on the current research, there is no convincing evidence that mango can promote weight loss. However, due to its micro- and macro-nutrient content, mango can have numerous beneficial effects on your health, including a metabolism boost, which could help you on your weight loss journey. Therefore, mangoes could be a great addition to your weight loss diet.

Benefits of mango for weight loss

Mango has a lot of nutritional value and numerous health benefits. Besides being delicious, it is relatively low in calories and can be easily incorporated into your weight-loss diet.⁵ 

Here are ways you can add mango to your diet: 

1. It can be used as a healthy and low-calorie snack. Mangoes are low in carbohydrates and fats. Furthermore, they have high fibre content that will make you feel full while moderating your caloric intake. 
2. It can be eaten in multiple ways. Mango can be eaten on its own and used as an ingredient in various dishes. Mango can be raw, dried and even pickled! You just have to ensure you know how mango’s nutritional and caloric value changes due to food processing. Dishes with mango include salads, curries, salsas and cakes. 
3. It can be used in drinks. Mango is a famous ingredient in smoothies, making them sweet, delicious and filling. However, it is not recommended to mix mango with milk as added sugar mixed with high-fat milk products could lead to weight gain. 

Other health benefits of mango

In Southeast Asia, all mango and mango tree parts have been utilised as a traditional medicine for numerous diseases and symptoms. This is because mango contains many bioactive compounds, substances that have some biological activity and can influence metabolic processes, promoting better health and reducing the risk of chronic diseases.^1,5,9 Mango has numerous health benefits and has been implicated in the management and prevention of the following conditions: 

• Diabetes: it is uncommon for healthcare providers to restrict mango consumption in diabetic patients due to its perceived sweetness, high glycemic index, and fructose content. However, mango has anti-oxidative properties, which could help prevent cellular damage induced by oxidative stress in diabetics. Recent studies show that mango consumption can actually improve one’s postprandial glucose (amount of blood sugar after a meal) and, therefore, should not be excluded from the diabetic diet.³
• Cancer: a number of studies have shown the benefits of mango tree extracts and their phytochemicals in treating breast and prostate cancers.^7,15
• Gastrointestinal disorders: mango is rich in antioxidants, which have been associated with reduced risk of chronic inflammatory disease in the intestines and better intestinal health. Furthermore, mango has high dietary fibre content, which is linked to gastrointestinal health.⁴
• Asthma: bioactive compounds of mango plants could inhibit the elevated activities of enzymes that have a detrimental effect on airways in asthmatic patients. Researchers suggest that the compounds found in mango plants could be a probable anti-asthmatic drug. However, more research is needed.¹³
• Eye and skin health: mango is packed with vitamins and is an excellent source of carotenoids, including α-, β-, and γ-carotene and zeaxanthin, which are important for promoting eye and skin health.⁵

Nutritional facts 

Mango has a slightly different nutritional composition depending on which part of the mango we analyse. We will look at the nutritional and phytochemical composition of the mango pulp as it is the part that is usually consumed. According to researchers, 100 grams of raw mango pulp has:⁵

• 83.46 g of water 
• 60 kilocalories
• 14.98 g of carbohydrates
• 0.82 g of protein 
• 0.38 g of total lipid 
• 1.6 g of total dietary fibre

Minerals include: 

• Calcium 
• Iron 
• Magnesium 
• Phosphorus
• Potassium 
• Sodium 
• Zinc
• Copper 
• Selenium 

Vitamins include: 

• Vitamin C 
• Thiamin 
• Riboflavin 
• Niacin 
• Pantothenic acid  
• Folate 
• Vitamin A 
• Vitamin E 
• Vitamin K 
• Vitamin B12

Mango contains a variety of micronutrients in the form of minerals and vitamins that are essential for numerous bodily functions.⁵ The micronutrient content can change as the mango matures, with most of the vitamins increasing in concentration. Vitamins A and C are more concentrated in the mango pulp compared to vitamins E, K and B.¹⁴ It has been reported that regular mango consumption could fulfil one’s daily dietary intake of vitamins A and C. Vitamin C is famous for its antioxidant and immune properties, while vitamin A has immunity benefits as well as protective action against cancer and cardiovascular diseases. Mango pulp has nearly all B complex vitamins (except biotin), which are essential for body metabolism and nutrition.⁵ Overall, mango pulp is an excellent source of micronutrients that are important for numerous biochemical reactions in our bodies.

Side effects and other concerns

Despite the numerous beneficial effects of mango on the human body, it is important to be aware of the potential side effects. These are rare but could be a result of overeating mangoes. The side effects include: 

• Allergy: some people may be allergic to mango.⁹
• High sugar content: frequent mango consumption could lead to blood sugar spikes. This should be particularly important to people with diabetes who need to moderate their consumption of this fruit.   
• Indigestion: mango is slightly acidic and can cause indigestion. 

Summary

Mango is a widely beloved tropical fruit due to its sweet taste and numerous health benefits. Despite research failing to establish a clear link between mango consumption and weight loss, you can still incorporate mango into your weight loss diet. It is not only delicious and sweet but is an excellent source of vitamins and minerals. Mangoes can be a healthy and filling snack while supplying your body with various micro- and macro-nutrients. As with everything, this sweet fruit should be eaten in moderation and with caution as there are potential side effects, including indigestion, allergy and blood sugar spike.