’tis be the season for mangoes — known as the king of fruits — which is relished by one and all. But it is not just its juicy texture and sweet taste, this delicious summer produce is also packed with numerous nutrients and health benefits.

Sharing some such health benefits of mangoes, Kareena Kapoor’s dietician Rujuta Diwekar wrote on Instagram, “The food industry narrative — want fibre? Eat oats. Want polyphenols? Drink green tea? Want antioxidants? Eat dark chocolate. Guess what has all the above nutrients? Mango”.

Similarly, nutritionist Mac Singh also took to the platform to compare oranges (a rich in vitamin C) and mangoes (regarded as guilty pleasure). “If we take one orange and one mango, for reference, mango ranks quite high on the charts when it comes to vitamins C, A, E, K and even folate, all of which are higher than those found in 1 orange,” he wrote.

To put an end to this debate, we spoke with G Sushma Clinical Dietician CARE Hospitals Banjara Hills Hyderabad who told indianexpress.com that mangoes are a delicious fruit that not only tastes great but also offers several health benefits.

Health benefits of mangoes

Below are the health benefits of mangoes, as shared by G Sushma.

1. High in nutrients: Mangoes are a rich source of vitamin C, vitamin A, and fiber. They also contain several other vitamins and minerals, such as potassium, magnesium, and folate.

2. Promote digestion: Mangoes contain digestive enzymes that can help break down protein and aid digestion.

3. Boost immunity: Mangoes are rich in antioxidants, such as beta-carotene and vitamin C, which can help boost immunity and protect against diseases.

4. Support heart health: The high fiber content in mangoes can help reduce cholesterol levels and lower the risk of heart disease.

5. Improve skin health: Mangoes are a good source of vitamin C, which is essential for collagen production and can help improve skin health.

The nutritional profile of mangoes is as follows:

One cup (165 grams) of diced mango contains:

– Calories: 99
– Carbohydrates: 25 grams
– Fiber: 3 grams
– Protein: 1 gram
– Fat: 0.5 grams
– Vitamin C: 67% of the daily value (DV)
– Vitamin A: 10% of the DV
– Folate: 18% of the DV
– Potassium: 6% of the DV
– Magnesium: 8% of the DV

Do mangoes cause weight gain?

Mangoes have a bad reputation for causing weight gain due to some common misconceptions. One such misconception is that mangoes are high in sugar. However, “while mangoes do contain natural sugars, they also contain fiber, which can help regulate blood sugar levels and prevent overeating. Additionally, mangoes have a low glycemic index, meaning they don’t cause a rapid spike in blood sugar levels,” explained G Sushma.

Similarly, Mac had written that mangoes are low in calories but high in water and dietary fiber, both of which are good for digestion. “The intake of high-fiber meals has been associated with weight loss. Fiber-rich diets improve heart health. Also, mangoes have just 0.4 g of fat per 100 gms which is negligible. Moreover, they are cholesterol-free,” he informed.

Do mangoes cause acne?

Another myth is that mangoes can cause acne due to their high sugar content. However, there is “no evidence to suggest that mangoes directly cause acne. In fact, the vitamins and antioxidants in mangoes can help improve skin health and reduce the risk of acne,” said G Sushma.

Things to keep in mind

However, it’s essential to keep in mind that like any other food, consuming mangoes in excess can lead to weight gain. Moderation is key when it comes to incorporating mangoes into your diet.

“Mangoes are a delicious fruit that offers several health benefits. They are a good source of essential vitamins and minerals and can promote digestion, boost immunity, support heart health, and improve skin health. However, like any other food, it’s important to consume mangoes in moderation and as part of a balanced diet,” concluded G Sushma.