An invigorating, delicious and refreshing fruit – the mango. Highly popular and enjoyed especially during the summer, but did you know mangoes can be beneficial to you when it comes to managing your weight?
They absolutely can help you manage your weight due to their biochemical features and properties, and you can read on to find out all about this!
Introduction
The mango
Also known as Mangifera indica if you go by the scientific name, it belongs to the Mangifera genus which consists of a variety of tropical fruit trees. Among all the 30 species of tropical fruiting trees, one of the most popular is mango. Various parts of plants are used for different purposes in different countries as each part of the plant has many activities such as wound healing, antidiabetic activity, immunomodulation, antioxidant, and antiseptic properties.1
The mango has been grown widely in tropical areas around India, Asia, Africa, and Central America however as climates change mango cultivation is moving to favourable climates. The fruit is known for its vitamin and polyphenolic- rich contents, giving it health-enhancing benefits.2
Nutritional values of mango
In a 100g portion of raw mangoes, the approximate nutrients include:
- 60 kcal of Energy
- 0.82g protein
- 15 g carbs
- 1.6 g fibre
- 11 mg calcium
- 168 mg potassium
- 10 mg magnesium
- 36.4 mg vitamin C
- 43 µg folate
- 0.111 mg copper
Vitamins
Being low in calories yet high in vitamins such as vitamin C, mangoes aid immunity, cell growth and cell repair, and help your body absorb iron.3 It has around 67% of the daily recommended amount of vitamin C intake and so is an easy source of this vitamin.
- Vitamin C supports your body in the production of infection-fighting white blood cells to strengthen the next line of defence after the first lineof defences
Mangos are also a great source of copper and folate which are important minerals for the body.
- Copper is an essential trace element and is important in the absorption of iron. It speeds up the rate at which iron is synthesised by acting as a catalyst4
- Folate is another important mineral as it is involved in various bodily reactions and functions as a coenzyme, transferring one-carbon units in the synthesis of other molecules5
These are key minerals required during pregnancy too, which is another benefit of having a regular intake of these nutrients.
Mangos are also high in potassium. Potassium is a mineral which helps in the following ways:6
- Plays a role alongside sodium to regulate fluid in and out of your cells
- Helps muscles contract
- Supports normal blood pressure
Potassium is acquired through your diet just like many other minerals, it cannot be naturally produced by the body, so your dietary intake of this mineral is very important.7
Weight loss and potassium intake have been linked in various studies, one of which found that the most influential variable leading to a decrease in BMI readings, was an increase in consumption of dietary potassium.8
Finally, to mention here, although not least importantly, the high fibre content of mangos.
- Dietary fibre are non-digestible form of carbohydrate
- Fibre is important for your body as it helps regulate appetite, metabolic processes and inflammatory systems9
How mango aids in weight management
Choosing foods with high fibre will make you feel fuller for longer while aiding digestion and preventing constipation.
All these things contribute to weight control and hence mangos are a good snack option to prevent binge eating and digestive problems.
- Feeling satisfied for longer while satisfying your sugar craving from the natural sweetness of mangos is a good way to regulate cravings
The main source of fibre in a fruit is from the flesh so having refined mango juice may not have the same health benefits. You should consider having the fruit in its natural form or if made into juice, ensure excess sugar is not being added.
- Fruit juices are a common misconception when it comes to healthy drink choices, the ones that taste super nice are usually the ones with loads of sugar so just be aware!
- Weight management is all about moderation, you must enjoy yourself but focus on getting the nutrients from fresh and raw foods
Regulating your blood sugar levels
Everyone gets in the mood for something sweet at some point, and fruit is by far the most nutritious choice to satisfy this.
Fibre and blood sugar work hand in hand
- Fibre will pass through your digestive system without breaking down
- The soluble fibre, so what can be digested, helps slow digestion allowing your gut to absorb glucose
- This in turn regulates elevations in blood sugar
The glycemic index is a rating system for carbohydrate-rich foods. This determines how rapidly the food impacts your blood sugar (glucose) levels.
- Mangoes score between 51 and 56 on the glycemic index chart
- This could be considered a low to medium score
- Fruits such as mango, when consumed in moderation are good for balancing blood sugar levels
Mango and metabolism
Metabolism – one of the most important features of life. You may know it as the rate at which you digest food. It encompasses this and much more too, but the main importance of metabolism is evident in many ways:10
- Metabolism is the series of reactions occurring every day within our cells, at every moment as you’re reading this
- These reactions sustain life within living organisms
- The metabolism process involves a whole variety of pathways with the common function being to provide them with the energy needed to carry out their functions
Metabolism is super important in weight management.
Firstly, with age your metabolism slows down naturally, in fact, it has been said that basal metabolic rate almost proportionately decreases with age.11 Aside from decreasing naturally with age, your metabolism is supposed to be regulated at an appropriate level at different stages of life. This ensures all your systems are functioning normally.
Metabolism can be affected by your diet and genetics, both of which can be helped if you consume a varied enough diet containing vitamins and minerals to prevent deficiencies. A trial has been conducted and the effect of mangoes on satiety and metabolic results is positive.12
- Consuming highly sugary, processed foods with an unbalanced lifestyle can lead to early signs of compromised metabolism. This is one of the main reasons why people may find it hard to manage their weight
Mangoes are a great source of polyphenols including:13
- Methyl gallate
- Mangiferin
- Benzoic acid
- Protocatechuic acid
Polyphenols are a naturally occurring class of compounds called phytochemicals. These have been studied and shown to regulate pathways in our body that are involved in metabolism.14 They have specifically been found to prevent the activity of fatty acid enzyme activity.15 These compounds found in all parts of the mango, specifically the pulp, work as antioxidants.13
- Antioxidants protect human cells against unwanted damage caused by oxidative stress, DNA damage etc which could eventually lead to disease
- Keeping your cells healthy and protected provides you with overall health benefits, you get sick less, you have more energy, and you can use this energy to focus on implementing strategies to manage your weight
- Consuming a balanced diet and ensuring you are trying to get in as many vitamins, minerals and plenty of fibre all contribute to a healthy overall metabolic state
Oxidative stress is caused by an increased number of oxygen-reactive species, created as the side products of oxygen metabolism. However, environmental factors such as pollutants, UV rays etc can all increase the production of these.16
- An increased number of oxygen-reactive species can have harmful effects on the structures of proteins, lipids and acids
- Sustained oxidative stress could be responsible for the onset of several diseases and disorders
The properties of mango allow it to combat oxidative stress.
- Polyphenols and other antioxidants in mango such as gallotannins and mangiferin all help regulate oxidative stress
Incorporating mango into a weight management plan
Healthy ways to consume mango
The sweet fruit can be consumed in many ways and added to a variety of foods from breakfast porridges and smoothies to fruit salads and puddings. Healthy doesn’t have to taste bad!
Of course, the best way to get all the benefits and nutrition from any fruit is to eat it unprocessed, so here are some recipes you could use to start including mangoes into your weight management plan:
- Banana and mango smoothies. Fuss-free, healthy and satisfying drink especially for those warmer days
- Indian Mango Dal. A creative yet deliciously healthy meal option including mangoes
- Spicy chicken with Coconut rice and Mango salsa. Mix it up with a healthy, balanced meal. Remember even small portions of mango here and there still count, it all adds up!
Serving sizes and portion control
The key thing with weight management is portion control and moderation. With fruit and vegetables, however, this isn’t so much an issue which is another reason why mangoes are great!
With a relatively low calorie to volume ratio, you can enjoy mangoes stress-free.
- Balance is important – there is a suggested vitamin C intake along with other vitamins, so an appropriate serving to ensure you can enjoy other things in variation, would be about a cup depending on the individual and where you look
- More accurately, listen to your body and if you feel full, leave the rest for a later time
- You shouldn’t be feeling sick or overly full after eating a balanced and varied diet
- If you have any unexpected symptoms and cannot manage your weight despite your efforts, you should consult a medical professional for personal advice
Considerations and precautions
Aside from the assumption that you would most probably choose an alternative option if you were allergic to mangoes, on a more serious note allergies can be serious so if you have or suspect an allergy to mangoes you should simply choose another option that would be better for you.
Sensitivities can arise at any time, it does not have to necessarily be at first exposure to a food, therefore, should you feel unusual, it is best to investigate the cause of this before continuing a weight management plan.
Exercise and lifestyle are an equally important factor in weight management, ensure you do not take strict measures in either your diet or lifestyle without consulting a medical professional.
- Everyone's body and metabolism are different, what works for one person may not for another, so it is important to recognise that including mangoes may or may not work in your weight management plan. If so, that’s great as it is an amazing fruit, if not then there are always other options
In terms of considerations, due to the naturally occurring sugars in fruits such as mangoes which tend to be sweeter, if you are diabetic or have issues with your blood glucose, you should monitor your blood sugar closely with any new foods in your diet. You must introduce these slowly and if blood glucose levels become unstable, you should seek medical guidance.
Summary
Mangoes are a great and highly popular fruit, but also, we also know they can provide benefits to our health in many ways.
- Contains high levels of vitamin C to strengthen immunity and reduce inflammation, providing you with the energy needed to get those exercises done
- Contains antioxidants such as polyphenols to reduce oxidative stress and regulate metabolism
- High in fibre to keep you fuller for longer
- Easy to incorporate
A balanced diet and a healthy lifestyle are the recommended ways to achieve weight management. Making healthy choices puts less stress on having to burn it off with workouts but also fuels your mind and body to work more efficiently.
References
- Shah KA, Patel MB, Patel RJ, Parmar PK. Mangifera indica(Mango). Pharmacogn Rev [Internet]. 2010 [cited 2023 Nov 29];4(7):42–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249901/
- Lauricella M, Emanuele S, Calvaruso G, Giuliano M, D’Anneo A. Multifaceted Health Benefits of Mangifera indica L. (Mango): The Inestimable Value of Orchards Recently Planted in Sicilian Rural Areas. Nutrients [Internet]. 2017 May 20;9(5). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452255/
- Carr AC, Maggini S. Vitamin c and immune function. Nutrients. 2017 Nov 3;9(11):1211.
- Barceloux DG. Copper. J Toxicol Clin Toxicol. 1999;37(2):217–30.
- Chan YM, Bailey R, O’Connor DL. Folate1. Adv Nutr [Internet]. 2013 Jan 4 [cited 2023 Nov 30];4(1):123–5. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648733/
- Haddy FJ, Vanhoutte PM, Feletou M. Role of potassium in regulating blood flow and blood pressure. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology [Internet]. 2006 Mar [cited 2023 Nov 30];290(3):R546–52. Available from: https://www.physiology.org/doi/10.1152/ajpregu.00491.2005
- Stone MS, Martyn L, Weaver CM. Potassium intake, bioavailability, hypertension, and glucose control. Nutrients [Internet]. 2016 Jul 22 [cited 2023 Nov 30];8(7):444. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4963920/
- Tal B, Sack J, Yaron M, Shefer G, Buch A, Ben Haim L, et al. Increment in dietary potassium predicts weight loss in the treatment of the metabolic syndrome. Nutrients [Internet]. 2019 Jun 2 [cited 2023 Nov 30];11(6):1256. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627830/
- Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The health benefits of dietary fibre. Nutrients [Internet]. 2020 Oct 21 [cited 2023 Dec 1];12(10):3209. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
- Sánchez López de Nava A, Raja A. Physiology, metabolism. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 [cited 2023 Dec 1]. Available from: http://www.ncbi.nlm.nih.gov/books/NBK546690/
- Shimokata H, Kuzuya F. [Aging, basal metabolic rate, and nutrition]. Nihon Ronen Igakkai Zasshi. 1993 Jul;30(7):572–6.
- Pinneo S, O’Mealy C, Rosas M, Tsang M, Liu C, Kern M, et al. Fresh mango consumption promotes greater satiety and improves postprandial glucose and insulin responses in healthy overweight and obese adults. J Med Food. 2022 Apr;25(4):381–8.
- Masibo M, He Q. Major mango polyphenols and their potential significance to human health. Compr Rev Food Sci Food Saf. 2008 Oct;7(4):309–19.
- Meydani M, Hasan ST. Dietary polyphenols and obesity. Nutrients [Internet]. 2010 Jul 8 [cited 2023 Dec 1];2(7):737–51. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257683/
- Aloo SO, Ofosu FK, Kim NH, Kilonzi SM, Oh DH. Insights on dietary polyphenols as agents against metabolic disorders: obesity as a target disease. Antioxidants (Basel) [Internet]. 2023 Feb 8 [cited 2023 Dec 1];12(2):416. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9952395/
- Pizzino G, Irrera N, Cucinotta M, Pallio G, Mannino F, Arcoraci V, et al. Oxidative stress: harms and benefits for human health. Oxid Med Cell Longev [Internet]. 2017 [cited 2023 Dec 1];2017:8416763. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5551541/