A new study suggests that eating mangoes regularly may offer health benefits for postmenopausal women, including improvements in blood pressure, cholesterol, and blood sugar levels. The research, conducted by scientists at the University of California, Davis, and published in the Journal of the American Nutrition Association, focused on the Ataulfo mango variety and its impact on women who are overweight or have obesity.
Why Mangoes?
Mangoes are among the most widely grown tropical fruits worldwide and are rich in nutrients such as beta-carotene, vitamin C, and potassium. They also contain plant compounds like polyphenols and tannins, which are linked to various health benefits. Previous research has already suggested that mango consumption can help lower systolic blood pressure in adults. However, limited data existed on its effects in postmenopausal women—a group at higher risk for heart disease and metabolic issues.
Study Design
The study involved 28 postmenopausal women aged 50 to 70 living in California. Over a four-week period, participants attended three lab visits. They avoided mangoes for a week before the first visit and fasted overnight before each session.
At the second visit, participants ate 330 grams (about two cups) of mango. Health markers, including blood pressure and arterial stiffness, were recorded before and two hours after eating. For the next two weeks, participants consumed this same amount of mango daily—half in the morning and half in the evening. Health checks were repeated during the third visit.
A follow-up trial included six participants who underwent further testing. On different days, they consumed either mango or white bread containing similar calories and carbohydrates. Blood pressure, glucose, insulin, and cholesterol levels were tracked before and after each meal.
Key Findings
After two weeks of daily mango intake, several health improvements were observed:
- Arterial stiffness decreased by up to 38% two hours after eating mango.
- Systolic blood pressure dropped by 6 mmHg, and diastolic pressure fell slightly.
- Cholesterol levels decreased by 9 mg/dL, with LDL (“bad”) cholesterol dropping by 9.6 mg/dL two hours after a meal.
- Blood sugar levels were 5 mg/dL lower two hours after eating, compared to pre-study levels.
- In the follow-up trial, mango led to a smaller and shorter insulin response compared to white bread, suggesting a gentler effect on blood sugar regulation.
Study Limitations
Researchers noted several limitations. The mango serving size (330 grams daily) is much larger than what most people consume. On average, adults over 60 eat about 91 grams of mango per day. Additionally, the sample size was small, which may limit the generalizability of the results. Future studies with larger and more diverse groups are needed. The study was also partially funded by the National Mango Board.
Practical Implications
For postmenopausal women managing weight or concerned about heart health, mangoes may offer a flavorful way to support overall wellness. While the study used a high daily intake, even smaller portions—like adding mango to a smoothie, salad, or breakfast—could still be beneficial when part of a balanced diet.
Frozen, dried, and canned mangoes also retain their nutrients, though it’s important to check for added sugars in packaged options.
Conclusion
This study adds to growing evidence that mangoes can be a healthy part of the diet, especially for heart and metabolic health. While more research is needed, especially with typical serving sizes, mangoes remain a nutrient-rich fruit that supports both flavor and function in a healthy lifestyle.
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