A mango a day? Eating the popular fruit could have significant health benefits, tout experts

28 Jul 2023 --- At the American Society for Nutrition’s Annual Conference, the National Mango Board has presented two funded studies evidencing mangoes’ potential to reduce vascular issues in overweight and obese adults. 

Nutrition Insight spoke with Dr. Mee Young Hong, the primary investigator for both studies and professor at the School of Exercise and Nutritional Sciences in the College of Health and Human Services at San Diego State University, US. We dive into details about the compounds in mango that provide these benefits.

“Some of the vitamins and bioactive compounds that make up the beneficial matrix of mangoes include vitamins C and A, mangiferin, gallic acid, gallotannins, quercetin, anthocyanins and carotenoids. The fiber in mangoes also contributes to this beneficial matrix and minerals, such as magnesium and potassium.”

Mango is considered a superfruit, as it is nutrient-dense while low in calories. The researchers say three-quarters of a cup contains 70 calories and over 20 vitamins and minerals.

“Mangoes have been shown to improve glycemic control, reduce inflammation, increase gut microbiome diversity and facilitate weight management by promoting satiety. Improvements in these areas can lead to better health outcomes for chronic diseases such as diabetes and cardiovascular disease,” shares Young Hong.

Eating mango daily showed benefits for oxidative stress and vascular health. The results 
The participants were given either a 100-calorie mango snack or the equivalent amount of low-fat cookies for 12 weeks. After the 12 weeks, a four-week break was given and the groups switched their daily snack.

After 12 weeks of eating mango, the first study showed reduced oxidative stress and vascular cell adhesion molecule-1 (VCAM-1) and increased superoxide dismutase (SOD). The second study showed an increase in the antioxidant enzyme glutathione peroxidase (GPX). 

“SOD and VCAM-1 play opposite roles as risk factors for vascular issues. While the SOD enzyme reduces risk by breaking down charged oxygen molecules called superoxide radicals, which are toxic, the VCAM-1 gene causes cells to stick together along the vascular lining, leading to increased risk for issues,” details Young Hong.

“To achieve good vascular health, we want to see these two compounds move in opposite directions – SOD up and VCAM-1 down – which happened in the study. Additionally, GPX acts by converting hydrogen peroxide to water in the body, thus reducing the harmful oxidative effects of hydrogen peroxide.”

Vitamins and minerals
Stroke and other vascular diseases are the third leading cause of death in the US. Young Hong says that including more fruits, such as mangoes, plays a crucial part in diets and overall public health.

“Mangoes contribute a variety of nutrients, phytochemicals and bioactive compounds to the diet – including 50% of the daily value for vitamin C, 15% for folate and 15% for copper. Mangoes are also a predominant source of the bioactive compound mangiferin.” 

“It’s likely the unique matrix of vitamins and bioactive compounds synergistically working together that resulted in our findings,” Young Hong concludes.

By Beatrice Wihlander