Health Nutrition & Diet 4 Healthy Reasons You Should Add Mango to Everything From Salsas to Smoothies This tropical treat is packed with fiber, antioxidants, immunity-boosting vitamins, and tons more benefits. By Tonya Russell Tonya Russell Instagram Twitter Tonya Russell is a health, wellness, and travel writer who has been featured in top publications, including The Washington Post, The New York Times, Conde Nast Traveler, and more. She uses lived experiences as a Black woman to fuel her passion for writing about Black health. Tonya also has eight years of experience with solo and budget travel. Real Simple's Editorial Guidelines Updated on March 6, 2023 Fact checked by Isaac Winter Fact checked by Isaac Winter Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated. Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center. Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department. Editorial Head of Lake Forest College's literary magazine, Tusitala, for two years. Our Fact-Checking Process Share Tweet Pin Email Photo: Westend61/Getty Images What's your favorite way to eat mango? Whether it's diced in a flavorful salsa, whirled into a smoothie, or baked under a crumble, you're smart to sneak this superfood in wherever you can. They're not only tasty and mildly tart—mangoes are a naturally sweet fruit rich in nutrients and health benefits, says Lauren Manaker, MS, RDN. Mangoes originated in India over 5,000 years ago, and mango seeds traveled to the Middle East, Eastern Africa, and South America as early as 300 to 400 B.C.E. Today, most of the mangoes we eat in the U.S. are grown in South and Central America, Mexico, and Haiti. Though mangoes are considered a stone fruit, they're botanical cousins of cashews and pistachios (who knew?). How to Cut a Mango—the Hassle-Free Way Mango Health Benefits They are loaded with fiber. Mangoes, which are about 83 percent water, support gut health and regularity. And 1 cup of mango contains 7 percent of your daily fiber intake. That fiber helps to slow down the absorption of sugar, which can regulate your blood sugar. Individuals who consume the daily recommended amount of fiber have a lower risk of cardiovascular diseases, GERD, obesity, and hypertension. They support your immune system. Mangoes contain over 20 valuable nutrients, including 50 percent of your daily recommended value of vitamin C and 7 percent of your daily value of vitamin A. Vitamin C not only protects your body from oxidative stress, but it also protects your skin from sun damage. Vitamin A helps your body to fight off infections, promotes growth and development, and is anti-inflammatory, which is necessary for a strong immune response. 7 Delicious Ways to Eat More Immune-Boosting Vitamin C They protect your eyes. This is because the tropical fruit contains carotenoids, which prevent eye damage. "Natural carotenoids have been shown to protect the eye from blue light damage," Manaker explains. "Two such carotenoids, lutein and zeaxanthin, are found in mangoes and, when eaten in adequate amounts, may help keep your peepers healthy—especially if you've been staring at screens more often." Sources of blue light include TVs, smartphones, and computers. They help fight diabetes and cancer. "Mangoes naturally contain mangiferin, an antioxidant that's been shown to have antidiabetic and anticancer properties," according to Manaker. When consumed regularly, mangiferin helps to lower plasma glucose and triglycerides, as well as improve kidney functions in diabetics. This antioxidant also helps to suppress the growth of tumors and cancer cells, and it's especially beneficial for preventing lung, colon, breast, and neuronal cancers. Easy and Delicious Mango Recipes Caitlin Bensel Mango-Turmeric Smoothie One sip of this creamy and vibrant smoothie will transport you to a tropical paradise. Even better, it's so much healthier than it tastes. Get the recipe. Victor Protasio Tropical Instant Oatmeal Mix Shake up your usual morning oats with the bright, warm flavors of mango and coconut. Packed with nuts, seeds, and fruit, it's a healthy bowl of superfoods that tastes like a treat. Get the recipe. Victor Protasio Tropical Fruit Salad Introducing the sunniest, most stunning salad you'll ever serve! Diced kiwi, mango, and papaya are topped with flaked coconut for a divine summer side. Get the recipe. Victor Protasio Mango Pound Cake A not-too-sweet loaf that folds in fresh chopped mango, while a blend of coconut oil and melted butter makes for a perfectly moist texture. Not only does coconut oil add delicious tropical flavor, but it also draws out the floral notes of mango. Get the recipe. We Put 3 Hacks for Ripening Fruit Faster to the Test—Here's What Worked Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. USDA FoodData Central. Mangos, raw. Accessed March 6, 2023. Yusuf K, Saha S, Umar S. Health benefits of dietary fiber for the management of inflammatory bowel disease. Biomedicines. 2022;10(6):1242. doi:10.3390/biomedicines10061242 Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211 Huang Z, Liu Y, Qi G, Brand D, Zheng SG. Role of vitamin A in the immune system. J Clin Med. 2018;7(9):258. doi:10.3390/jcm7090258 Widjaja-Adhi MAK, Ramkumar S, von Lintig J. Protective role of carotenoids in the visual cycle [published online ahead of print, 2018 Jun 8]. FASEB J. 2018;32(11):fj201800467R. doi:10.1096/fj.201800467R Imran M, Arshad MS, Butt MS, Kwon JH, Arshad MU, Sultan MT. Mangiferin: a natural miracle bioactive compound against lifestyle related disorders. Lipids Health Dis. 2017;16(1):84. doi:10.1186/s12944-017-0449-y