Mango – A companion in weight management!

Posted on May 10, 2018


Mango – A companion in weight management!

In this article, we debunk the general misconceptions that revolve around this king of fruits, while focusing on the nutritional health benefits it entails.

Ripe mangoes when eaten cold are not only delicious but also healing to the entire body. The abundance of nutrients it promises along with the goodness of taste, undoubtedly makes it the “the King of fruits”.

Consuming seasonal fruits has long been associated with the reduced risk of many lifestyle-related health conditions. Mango happens to be a summer specialty and a storehouse of essential nutrients.  But just like everything else, too much of it can reverse its benefits. Eating a single mango a day is nourishing for health but eating too many can lead to weight gain and deranged blood sugars in those with diabetes.

Nutritional information

A medium-sized mango weighs around 200 g and provides 150 kcal combined with 28 g of carbohydrates, protein and a negligible amount of fat. Sucrose, the healthy complex carbohydrates available in mangoes is a great source for daily dose of Vitamin A and Vitamin C. The rich content of fiber, magnesium, iron and antioxidants makes mango a nutritious fruit with zero amount of cholesterol. Mango also has a medium glycemic index ranging from 41-60 making them safe enough to eat in moderation.

Mangoes can possibly help protect and strengthen the body in the following ways:

Age-related macular degeneration

The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.


Their fiber and water content  help to prevent constipation and promote regularity and a healthy digestive tract.

Hair, Skin and Anti ageing factors

The vitamin A in mangoes promote sebum production that keeps hair moisturized and help in hair health.

Surprisingly mangoes can lock your skin with it’s goodness of antioxidants and bring a healthy glow to the face and also help to lighten skin color. You can easily enhance your beauty by including this tasty fruit in your diet on a regular basis.

Vitamin A and C in  mangoes help produce collagen proteins inside the body. Collagen helps protect blood vessels and the body’s connective tissues, thereby slowing down the natural aging process.

Helps in alkalising your body

As mangoes are enriched with tartaric and malic acid and contain traces of citric acid, it helps in maintaining the alkali reserve of our body. Mangoes are rich in potassium, a key mineral that helps lower blood pressure.

High iron for women

Mango is rich in iron, hence it is a great natural solution for people suffering from anemia. Menopausal and pregnant women can indulge in mangoes as this will increase their iron levels and calcium at the same time.


Heat stroke

When the sun is bogging you down this summer, just chop of a mango in a juicer; add a little water and a tbsp. of honey. This juice will instantly cool you down and prevent heat stroke.

Perfect Snack

Instead of snacking on unhealthy chips and cookies, why not feast on slices of mangoes instead. They are perhaps one of the tastiest dehydrated fruits of all.

Do mangoes make you gain weight?

We have been talking a lot about how mangoes help in weight loss, but we should not forget that mangoes can also lead to weight gain. Consider this; one medium sized mango has approximately 150 calories, which means if you eat two medium sized mangoes you consume approximately 300 calories. In India, people usually like to have mangoes after meals. So, when you add mangoes to your diet it means you are adding calories without substituting them with something else from your diet. These additional calories can lead to weight gain.

So, it is always better to have mangoes in place of mid-morning or evening snacks. This way you can enjoy the delicious taste of seasonal fruit without worrying about the additional calories.


Some low calorie healthy mango preparations are

Mango-Oat Milkshake

What You Need

  • The pulp of 1 mango
  • Oat flakes, 2 tablespoons
  • Honey, 1 tablespoon
  • Milk, 200 ml


  1. Mix the ingredients in a blender. Refrigerate and drink.
  2. We have seen the many benefits of mangoes and how to use them. But how do you select the right ones and store them? That’s where we are heading to.

Mango Chia Smoothie

1 mango – peeled, pit removed, and chopped

2 tablespoons chia seeds

1 tbsp flaxmeal

1 ½ cups almond milk

4 ice cubes (optional)


Mix the ingredient and blend it.

When is the best time to eat mangoes?

The best time to eat mangoes is 30 mins before workout. One of the energy foods that boost your system with energetic nutrients that you required before a workout. The worst time to eat mangoes is dinner time. Rich in calories that can be heavy to your stomach. Overeating at night can lead to much stomach discomfort.


Now that you have learnt the many goodness of mangoes, how about including it in your daily diet with a purposeful intake.