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, M.S., 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?). Here’s a list of mango health benefits.

1. Mangoes are loaded with fiber.

Mangoes, which are about 83% water, support gut health and regularity. And 1 cup of mango contains 7% 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, gastroesophageal reflux disease, obesity and hypertension.

2. Mangoes support your immune system.

Mangoes contain more than 20 valuable nutrients, including 50% of your recommended Daily Value of vitamin C and 35% of your DV 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.

3. Mangoes boost heart health.

There are extensive studies that show how a polyphenol compound in mango, mangiferin, works for lowering cholesterol, triglycerides and free fatty acids, as well as protecting the heart tissue. This powerful antioxidant also fights against oxidative stress, which keeps cells healthy. The presence of fiber further increases these heart-healthy benefits.

4. Mangoes 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.

5. Mangoes help fight diabetes and cancer.

“Mangoes naturally contain mangiferin, an antioxidant that’s been shown to have antidiabetic and anticancer properties,” says Manaker. When consumed regularly, mangiferin helps to lower plasma glucose and triglycerides, as well as improve kidney function in people with diabetes. 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.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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