The mango, or Mangifera indica, is a rich fruit full of vitamins and minerals. Eating ripe mangoes at night is beneficial because they won’t raise your blood sugar. Our article reviews 7 benefits of eating a mango at night and how doing so can improve your overall health.
Promotes Sleep
Mangoes contain sleep-promoting vitamins and minerals, like vitamins B6 and B12, magnesium, and potassium. Vitamin B6 increases the production of melatonin, a natural hormone that maintains the circadian rhythm. Vitamin B12 helps keep the circadian rhythms in sync and also lowers the risk of depression, a health condition that can disrupt the sleep-wake process.
Magnesium reduces nerve activity by slowing down nerve impulses and relaxing muscles. Potassium is a mineral and natural muscle relaxant.
Good for Digestion
Mangoes contain digestive enzymes that help break down protein content. This sweet fruit is a good source of dietary fiber and curbs those late-night cravings. Fiber also improves digestive health by keeping the digestive tract working efficiently, so there’s less risk of developing stomach diseases, like irritable bowel syndrome.
Maintains Blood Pressure
Mangoes are packed with potassium and beta-carotene, which reduce sodium content in your blood—high levels of sodium are responsible for high blood pressure.
Eating a mango before bed can also lower blood sugar levels by increasing insulin secretion. Insulin lowers blood glucose by suppressing glucose output from the liver.
Improves Heart Health
The potassium found in mangoes improves heart health. Potassium helps trigger the heart to pump blood throughout the body. Researchers have also found a link to potassium deficiency and heart disease in some animal studies.
Relieves Asthma Symptoms
Asthma symptoms can be worse at night than during the day because the body releases higher stress levels when you relax and prepare for bed. This stress release causes inflammation in the airways, leading to coughing and congestion. Mangoes contain anti-inflammatory properties, including antioxidants and fiber.
Reduces the Risk of Cancer
Raw mangoes have phenolic components, like gallic acid, which can reduce the risk of cancer. Gallic acid is a natural antioxidant that inhibits carcinogen growth in the body.
Great Source of Vitamins
Mangoes are full of vitamins, including vitamin A, vitamin C, and vitamin E. Vitamin A is anti-inflammatory; it boosts the immune system by improving cellular immune response against diseases. Vitamin E acts as an antioxidant and helps protect cells from free radicals which would otherwise cause damage.
Mangoes are a particularly rich source of vitamin C, which is also an antioxidant, protecting the body against free radical damage. Vitamin C also reduces the risk of heart disease, prevents iron deficiency (a common problem in pregnant women), and regulates high blood pressure.
FAQs
What is the best time to eat mango?
There is no one perfect time to eat a mango. You’ll get the same essential nutrients any time you sit down to enjoy this summer fruit. You can even snack on fresh mango late at night—unlike junk food, mangoes improve sleep and promote better digestion.
Is it okay to eat a mango every day?
Eating a mango every day is okay, but be mindful of how much you’re consuming. Don’t eat more than two servings a day—that’s two cups of fruit. If you have a health condition like diabetes, talk with your healthcare professional first before adding mangoes to your diet.
Does mango cause weight gain?
Raw mangoes are a low-calorie fruit—one mango contains 201 calories, and each serving is sodium and cholesterol-free. You shouldn’t gain extra weight from eating a mango, but talk to your doctor before eating if you have diabetes.
What are the side effects of eating mangoes?
Some adverse effects of eating too many mangoes include the risk of diabetes and weight gain. Even though mangoes are low in calories, they still contain natural sugars that add up the more you eat. The extra sugar can cause insulin immunity and weight gain.
Is mango peel good for you?
Mango peels have the same nutritional benefits as the fruit but without the sugar and calories. Mango peels also contain flavonoids that help the skin resist aging. Most people eat mangoes without the peel because it tastes very bitter.
Conclusion
Mangoes are a natural source of vitamins and minerals, including Vitamins A and E. These have antioxidant properties that improve immune system function. Minerals, like potassium, reduce blood pressure and promote a healthy heart. Overall, mangoes are a healthy late-night snack when you’re craving something sweet.